Dear mem/sir I am 21 year old I am not eat to much food I am eat full day meal equal 1 avg person one time food bt my weight not control I am not eat oily food bt my weight nd body not stop for increase nd I take a medicine for depression bt after leave that medicine (cs doctor says you not need you are okay) soo I leave that please give me some suggestion nd my digestion is too much low even eat 1 roti I am feel full pain in my tummy last 6 month please give me advice as early as possible (I m not eat ghee ever)
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Hello lybrate-user! A Healthy body is always just a side effect to a healthy lifestyle and to transition into getting fitter we need to make sure there is balance and harmony in the way we eat, sleep, workout and manage stress. When a body is well nourished it takes care of itself. 6: 30 am: warm lime water +1tsp subja seeds In 10 mins: An apple/ guava/ papaya/ channa/banana/orange/dates with almonds/pineapple WORKOUT Breakfast: 8: 00 am (to be cooked using desi ghee) Stuffed omlette with rotis Idlis with sambar/ dosas with stuffing of veggies with Sambar. Green leafy vegetable paratha with dahi (home made curd)/ Dalia khichidi / Poha/ Upma made with peanuts and 5-7 veggies. (quantities not mentioned because tune into your stomach and eat slowly, mindfully with a calm and content state of mind) You can have any herbal tea / regular tea of your choice along with breakfast. Mid Morning (10: 30 am) Mint buttermilk+ Channa/Kheera+Tomatoes Lunch (1 pm) Hand pounded or single polished Rice with a Dal or Rotis (prefer cooking one vegetable in the dal (eg: brinjal/ bottle gourd/ green leafy vegetable/ drumstick) Glv with lobia/channa/rajma with rice (all mildly spiced) Alternate the curry everyday making sure there is a protein source in it. Snack (4: 00 pm) Fruit mixed in curd/veg soup home made/figs Workout schedule: Workout: For 45 min A Sample Exercise plan: Day 1: Yoga/pilates + Cardio Day 2: Yoga/pilates + Cardio Day 3: Yoga/ hobby/ sport Day 4: Rest Day 5: weight training/pilates Day 6: Yoga/pilates + Cardio Day 7: yoga or unstructured activity eg: hobby or sport or brisk walk or cleaning up cupboards. Dinner: (7: 00 pm) Green leafy veggie chapatis with dal or Vegetable Khichidi and Kadi/ GLV Chillas made with basan oats seeds and egg with tomato chutney/. Or channa salad.(black/kabuli) CIRCUIT TRAINING FOR 30 MINS Bed time: (one hr before going to bed) An orange/papaya Guidelines to Eat Right: 1.Eat fresh local seasonal foods 2. Listen to your stomach and stop eating when it signals you are full. 3. Avoid processed, refined and packaged foods completely 4. You can use pickles judiciously with lunch 5. Avoid using biscuits and breads completely. 6. Make sure you eat your dinner 1.5 hrs before you go to bed and also make sure you get good sound restorative sleep of 7-8 hrs. 7. Always remember" Sitting is Injurious To Health, for every 30 mins of sitting you should move about for 3 mins. 8.Drink sufficient water and cross check with your urine to be crystal clear. 9. Once in a week eat the food you relish (REWARD meal) 10. Call me whenever you are in doubt about consuming any food or for the procedure to cook any food. Note" Do not begin with a Bang and fizzle out without a whisper" because cleansing the mind and body is a life long commitment not a fortnight or a one month plan. Always remember "We eat for nourishment, not entertainment. We eat for intelligence not indulgence. Most Importantly: Plan your meals in advance so that you are leaving no space for unnecessary binging. Because if you" fail to plan you plan to fail" Warm Regards, Consulting Nutritionist, Always eat mindfully and snack intelligent.
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