Helo doctor I am 1992 born I am having gastric problem and I am trying to reduce my fat in body trying weight loss diet like ragi malt but its increasing my gas pain, what should eat I avoid it or continue which time better to drink tell me please but I need weight loss and gastric problem solution both.

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist20yrs exp

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Hi, flatulence or gas is caused by indigestion. Firstly chew your food well and take atleast 20 mins to eat your food. Have sauf and ajwain mixed after meals for better digestion. Weight is a sum total of bone, water, muscle and fat. You need to lose fat to get healthy. Eat small frequent meals every 2 -3 hours to improve metabolism and reduce fat. Have whole grain cereals like millets ,broken wheat and pulses, sprouts. These grains should be cooked well. Eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Include healthy essential fat in your diet like nuts - almonds and walnuts, vegetable seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits like citrus varieties, papaya and leafy vegetables in your diet. Eat heavy breakfast, as 40% of day?s energy comes from breakfast. Moderate lunch and light dinner with maximum fibre and protein?s. Avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Exercise 40-45 minutes 4-5 times a week. Brisk walking, aerobics, jogging, skipping or any outdoor activity can be done. Sleep of 7-8 hours will help in releasing all toxins and reduce bloating thus will lead to weight loss. 

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