My weight is 90 kg which is 20 kg more than what it should be. Will you please figure out the things that I should implement in order to reduce my weight along with the diet chart that should be followed during the process.

Dt. Siva Teja GadepalliDietitian/Nutritionist3yrs exp

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Hi, include high fibre foods like whole grains, legumes and pulses, vegetables, fruits and skimmed milk, lean meat, skin out chicken, fish, salads, beverages like green tea, lemon tea, buttermilk. Avoid refined carbohydrates, oily and fried foods, butter, ghee, red meat, junk food, carbonated beverages. Its better to have small and frequent meals if want to burn calories and this type of diet regime keeps you fit. It generally includes a 6 meal pattern where you will have breakfast, mid-morning snack, lunch, evening snack, Dinner and bed time snack. The break fast will be typical north indian type as you wish, go for a fruit around 11 in the name of mid morning snack, lunch again can be of your choice, evening snack can be a oats porridge or sprouts and dinner again is of your choice but for weight management its better to replace major amount of carbohydrate with protein. Bed time snack can be milk or butter milk. Mid morning and evening snacks are interchangeable and you should mind your portions of each meal with healthy options. Stay hydrated all the time and take stairs instead of lift. Give a gap of 2 hours between dinner and sleep and start walking, brisk walk if possible 2 km a day initially and increase 1 km every week. Use honey and lemon in the morning which boosts your immunity and metabolism. In a healthy way you can reduce 2 kg per month and more than that may lead to muscle loss too. By incorporating the correct schedule you can see the difference in no time.  

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