D for diet

I am 25 years old, 5 ft 8 and I weigh 85 kg. Although exercise is the best way to lose weight, I hardly get time to work out. Can you please suggest a diet plan, which will help me manage my weight? — Tejuswini Muralidhar

Let me tell you that a balance of 80% diet and 20% exercise can help you achieve your ideal weight, which is 63 kg, according to your height. Try to modify your diet based on the following guidelines:

* Take small meal gaps to boost metabolism. Include fruits, soups, unsweetened beverages between major meals.

* Limit your carb intake at night, but do not avoid it altogether.

* Cut out processed food from your grocery list.

* Include a lot of fibre in the form of fruits, vegetables, oats, nuts etc.

I am 18 years old and I weigh 85 kg. I have been suffering from PCOS for the last five years. My weight has increased by 15 kg in the last one year. I practice yoga. I have observed that my weight goes down by 3 kg and then goes back up. Can you suggest an effective diet plan for my condition? — Tejas D

It is good that you are practicing yoga regularly. However, you have to be a bit stringent in following the diet, as your weight has the tendency to bounce back. Try avoiding oral contraceptive pills, which doctors prescribe, as weight gain is one of their many side effects.

* Avoid all kinds of refined sugars as they aggravate the symptoms further.

* Don’t reheat your dals and sabzis to preserve necessary nutrients for the body.

* Opt for healthier food choices like chaas or lassi instead of colas.

* Consume 3-4 servings of fresh fruits and vegetables every day.

* Munch on almonds (5-6) and walnuts (2-3) for a daily dose of the essential fatty acids.

I am a 32-year-old mother of three. My youngest is four months old and was delivered through c-section. I am 5 ft 6 and weigh 80 kg. I would like to reduce my weight. I exclusively breastfeed my baby. I walk for 30 minutes every day. Is there any way I can reduce my weight through diet? — Nausheen

Glad to hear that you are exclusively breastfeeding. You don’t need to join the gym as 30 minutes of brisk walking is more than enough. Your diet should be such that your child is not deprived of essential nutrients for his growth as he is totally dependent on you. Follow these tips for weight management:

* Include good sources of protein such as lentils, nuts, chicken, eggs, paneer, soya etc for tissue regrowth and systematic functioning of your hormones.

* Eat whole fruits instead of juices to get enough fibre.

* Switch over to skimmed milk and milk products like yogurt, curd, and buttermilk.

* Keep a water bottle at your bedside or desk to stay hydrated and flush out the extra toxins.

Nutritionist Nmami Agarwal suggests lifestyle modifications for weight management and other medical conditions.