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If I want to go for a jog in the morning after waking up, what to eat before that, as I seldom feel hungry when I run. What kind of gentle exercise do you enjoy? Eating healthy but on a regular basis is extremely important when trying to drop extra pounds. Thanks and Regards Binu. Hi Zach — I have a few questions regarding your experience with the ultra low fat diet while still avoiding metabolism slowdown via high calorie and carb consumption.

Pregnancy and Nursing are Hard on Your Hormones

Normal weight ranges: Body mass index (BMI)

A nutrition diet chart is a diet chart that helps you to keep a track of your nutritional diet requirements and is a very useful tool when drawing up a personalized diet plan. Coronary heart diseases are a very common health problem and they are closely linked to a diet that is high in unhealthy fats.

On the other hand, a healthy diet chart with an adequate amount of high fiber foods is seen to prevent heart diseases. People who suffer from heart problems are often advised to follow a specific high fiber diet for heart diseases that is rich in raw fruits and vegetables. While genetics does play an important role in the onset of diabetes, an unhealthy lifestyle and bad eating habits are also contributing factors. A diabetes diet chart is a diet plan that is high in fiber and low in fat with a minimum amount of saturated fats.

A Vegan diet is very effective in controlling this problem. Anemia is generally caused by nutritional deficiencies and is most commonly associated with a diet that is low in iron. Iron rich foods such as green leafy vegetables should be included in a diet for anemia. Healthy Food Groups Since no single food group can nourish the body with all the vital ingredients it requires, it is important that we consume a variety of healthy foods to derive the nutrition our body needs.

There are five main food groups, they are: A healthy balanced diet of these five food groups ensures essential vitamins, minerals and dietary fiber. The food group serving size will depend upon various factors like age, activity level, body size and gender. It is also important that one eat a variety of healthy foods from within and across the food groups. As some foods from within a food group provide more nutrients than others. This will ensure that one gets the maximum recommended nutrition from the food group; besides the food variety will make for an interesting meal.

Diet for weight loss Problems related to excessive weight gain are commonplace as we tend to lead a sedentary lifestyle and have unhealthy eating habits.

People with excessive weight gain often try to crash diet in the hope of obtaining a svelte figure. The cycle of repeated trial and failure can leave the individual disillusioned and finally the person stops trying to lose weight.

However, a simple and easy weight loss diet chart can work wonders for overweight and obese people. It is best to follow a daily diet chart as this will help you to stick to your diet. In order to balance a diet chart, it is important to take into account your physical activity levels as a person who exercises daily will have a higher calorie need as compared to a person who leads a sedentary lifestyle.

You can include healthy snacks in your daily diet charts as this will allow you to snack without having to worry about excessive weight gain. It is important to have realistic goals and dieticians often suggest that overweight individuals should not concentrate on weight loss but rather try to follow a healthy diet plan.

Once a person has decided that sticking to a healthy diet chart on a daily basis is their main goal, they will not unnecessarily fret over their progress in terms of weight loss. This will allow a person to lose weight at a steady pace with a higher chance of sticking to their diet plan. Once an individual has lost a considerable amount of weight, they can then use a follow-up diet chart to ensure that the weight loss is permanent.

Keep in mind that a healthy balanced diet will lead to a slimmer and healthier you! In conclusion, it must be noted that allopathic medicine treats the symptoms rather than the root cause of the disease, which is usually caused by wrong eating habits leading to an accumulation of toxins within the system. Whereas a nutritious healthy diet can rectify underlying causes of diseases and restore one to wholeness of mind and body. Once we realize the connection between a wholesome balanced diet and good health, our food will be our medicine and maintaining good health will be a matter of making the right food choices and leading a healthy lifestyle.

Our Diet Chart may help you get started quickly. Subscribe to our Newsletter: In our junk food society, healthy food choices appear nonexistent. Find out how to make tasty treats for picky eaters. More Slideshow 1 - 4 of 4. Do you know how much you should weight for your height? How to gain weight. Foods Rich In Potassium. Health Issues and Diet.

Diet and Weight Loss. Common Food Elements and Diet Facts. Herbs and Natural Cures. Medicinal Therapies and Diet. Diet for Professionals and Conditions. Infant Feeding And Nutrition. Therapeutic Value of Different Foods. Top Ten Diet Tips. Diet Tips and Tricks. Spicy hot more chilli and oily food irritates stomach and can cause discomfort.

Eating fast without chewing much food can cause constipation which leads to stomach discomfort. Relax and eat and enjoy your food by chewing your food properly. Drink plenty of water. Lack of exercise or physical activity or desk job can slows down the body functions and causes serious heart burn or bloating. Walk everyday at least 30min in lunch time. Big gap between meals can create vacuum in stomach so keep some healthy snack or fruits to have in between meals.

Try taking Triphala churna 1st thing in the morning empty stomach with luke warm water for 1week. You can get it in any grocey store , medical store or ayurvedic store. With plenty of water, fiber and exercise you'll feel healthy inside out. Hi Reena, i m 39 years old. My name is Tina.

Would be very happy to see your reply. Thanks for stopping by to read the Blog Arpana, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood. When body is inactive or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories.

One of the yoga which I prefer is Surya Namaskar. It's a full body exercise at very slow pace and it doesn't hurt the joints and fills body with positive energy for whole day. There are many Yoga DVDs in markert which you can do at home. My Mother-in-law has arthritis she workout on exercise bicycle. Even tai chi exercise is very good and especially good for people with joint pain. By losing weight your pain will also reduce remarkably.

Your Calculated BMI is: I'll suggest start with small goal. Try to lose kgs in a month once you achieve that goal and see your arthritis in control then increase the intensity and duration of your exercise. Cut oil, sugar and junk food ; Adds fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water. Try to be on track as much as possible if there is slippage don't feel bad immediately get back on track.

Check your weight at least once a week so you know you are doing it right. Try to motivate yourself and be cheerful and happy you'll see results. Keep me posted on your progress Arpana. Wishing you happy and healthy living Reena. Thanks a lot reena, for your detailed explanation. I will keep you updated. May god bless you. I feel what you have mentioned is quite practical from the indian diet perspective. This diet plan I've made after stuggling with so many diets and ended up with our own indian diet plan.

All we've to do along with this diet is add 45min exercise and plenty of water. Wish you healthy and happy living Deepti. Hi reena thanks for ur tips Thanks for stopping by to read the Blog Sandeep, You'll definitely lose weight by following the diet make sure to find time to exercise atleast 30min and drink plenty of water. If any time of the day if you are hungry then diet plan is not followed in a right way.

Beacause in this plan you have to eat something every 3hours. So make sure to pick some healthy snacks for in between meals snacks.

Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli,onion even fruits can be added. Avoid ranch or rich salad dressing as they are loaded with sugar and calories. I'm glad you liked the Diet Plan Siddhant. Your body is not getting enough calories and nutrition.

Body needs lots of nutrients to function. Body does not burn calories instead starts storing every time you eat. For basic function our body needs Calories every day. Divide your meal and snacks accordingly. Try to keep breakfast, lunch and dinner around to calories and mid meal snacks within calories. A small bowl full of cucumber slices is hardly 20 Calories. So likewise choose healthy and stomach filling stuff along with basic meals. Exercise is must to burn fat.

Weight loss can be achieved with balanced diet and exercise. Have whole grains, fruits, salads, skimmed milk and yogurt. Hi Reena, I have been having Dalia, Diluted boiled daal, Bowl of fresh cut Fruits, cucumber salad, 2 biscuits, and soups at a regular interval of hours from morning till evening. In addition i start my day with a cub of milk tea without sugar and milk in the late evening. Against the habbit of starving my self the whole day and have any and everything on reaching home that too without limits Want to reduce fast Will be happy to get your feedback.

My apologies Meetu for delayed reply. Try to lose kgs in a month once you achieve that goal increase the intensity and duration of your exercise. Your food practices are absolutely healthy; please continue that, in fact you shared some brilliant food tips. Keep up the good work. Meetu healthy food is good but portion of healthy food is equally important. Make sure to have snacks and meals in moderate portion. A healthy person should consume calories per day, but for weight loss one should consume only caloires or less.

Say 1cup tea with skimmed milk and 1tsp sugar is around 60cal. Just 1 cup of cooked thick dal is calories. If you see calories add up very quickly. Try to keep meals calories and snacks less than Calories. Chart out food which is low in calories but filling at the same time. Like 20 slices of cucumber is just 20 Calories. Add those low calories filler in each meal or snack. You did not mention about your exercise Mettu. Just by walking 45minmin or yoga 1hr at home 5times a week you can lose weight.

If you can join a gym and take professional help that may accelerate your weight loss. Last but not least see a doctor and get a blood test done. Take charge of your life Meetu. So Kudos for the same Love you Take care and all the best for all the good work you are doing Meetu. Thanks for lovely words Meetu. Hi Reena, Thanks for the plan! I had few queries: How many litres of water should one take in the entire day?

Is walking after lunch is healthy? If I want to go for a jog in the morning after waking up, what to eat before that, as I seldom feel hungry when I run. Thanks for your help. Answers to your queries: How many liters of water should one take in the entire day? But with brisk walk immediately after lunch you may end up with stomach cramps or stomach upset due to acid reflux.

A good leisurely walk will give stretch to your muscles and boost to your metabolism. I believe a leisurely walk is far better than sitting on sofa or office chair.

You can have 1. Handful of raw almonds or walnuts 2. Whole wheat sandwich with peanut butter 3. Yogurt or buttermilk 5. Fresh Fruit Juice no extra sugar or fruit smoothies 6. Energy bar or Granola bar or Protein shake but before eating please look for calories as these ready products have lots of hidden calories.

Skimmed milk post exercise is good idea 4. Is having curd at night good? Probiotics are "friendly bacteria" that are naturally present in the digestive system. Curd helps to boost our digestive system and helps to cure constipation, bowel inflammation issues. Anytime of the day is the best time to have curd. Hope I was able to answer queries. My apologies Shweta for delayed reply. You are very young Shweta you can achieve your goal weight in months.

Just by cutting your sugar, oil and junk intake and eating healthy meal within calories per day will start showing result within 6days. Add fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water. Shweta 12Kgs in a month is very aggressive goal, it's not recommended as we want a weight loss which should not lead to any health issues or weight gain in future. I always suggest doing something which can become your life style.

He use to enjoy that and sometimes falls asleep. Your son can become your best buddy in weight loss you stay active by taking him to play area. Take him out on his little Tricycle or take him to pool with floats on or put nice foot tapping music in living room and dance with kidoo.

It's very easy to feel depressed and lonely in USA. Keep me posted on your progress Shweta. Wish you happy and healthy living Reena. Thanks Manpreet for stopping by to read Diet Plan.

My apologies for delayed reply. Manpreet try exercising minimum 3times a week for 30min with that you'll never gain weight. For beginner I feel even 3times a week for 30min is a good start, once you get use to it start increasing time and duration per week.

Try to confuse your muscles by changing exercise routine. Manpreet pushing yourself beyond comfort zone will definately results in weight loss.

Hi Reena,I'm Remya house wife 26 years old. I've a baby girl of 10 months old. During pregnancy i have gained al ot of weight. I'm 5'2'" nd currently weighs 75kg. I need to lose weight and back to my pre pregnancy weight. Is this possible if i starts this diet. I'm doing 45mins exercise days in a week. Is it ok if i'm doing it again? Is there is any substitution for dal? All kind of beans causes heart burning for me.

Can i have fish for lunch n dinner? If so which fish u prefer? Also what is the portion size of chicken curry that i can have? Can i substitute phulka roti with chapathi?

Waiting for your response. HI ,Reena I have few qus about a meal plan. Can I drink lemon water early in the morning before breakfast 2. Hi Reena, Great to finally find a Indian diet blog Your husband's journey sounds incredible I am on the same journey right now and wish to loose 20 - 30 Kgs by this year end Hi Reena, Thanks for wonderful diet plan My age is 35, ht 5.

I want to reduce my weight. The plan is really good I just wanna say everyone that along with exercise also do kapalbhati Hi Reena the plan is really good.. I am 40 years old , 5'3 inches and 72 kg weight. Trying to lose weight for last 10 years. Hii Reena Thanks for sharing wonderful indian diet plan. Height - 5' 10" Weight - 90KGs. Hii Reena, its good to see u here with very interesting topic. Your diet plan is awesome.

And for working people its not easy to manage but they have to tried it. This diet plan is the most effective among other ones that I had followed earlier. I tried this one slowly and felt the difference. Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this product http: This based on the understanding that the best human diet is the one to which we have evolved, it is based on the foods that were eaten by those living during the Paleolithic era.

Hi This is suman I m nearly 27 years old nd my weight is Do u think that this plan will work for me and how long it will take Thanks. My weight is kg since last 20 years and have knee problem and ankle pain due to which I can't walk more than 10 to 15 min.

My height is 5'1. Advice for loosing weight. Thanks for your diet plan, I read so many articles for Diet plan, but this is very good plan for Indians. Reena Loads of thanks for an Indian diet plan. I want to loose kgs of weight but am a hypothyroid patient for the last 10 years. I am 38years old. Kindly suggest a plan and things to be avoided in thyroid.

Suggest a plan accordingly. Thank you Reena for sharing all your experiences, experiments and knowledge. Your Blog is Amazing and I want you to encourage everyone to share their experiences if they are following your 6 Meal Plan. I think it would be exiting and motivational to know other's experience also, and it would be a beautiful add-on to your beautiful Blog.

As far as i am concerned, I am an IT professional too, working in shifts, vibrant lifestyle as I am young and away from family but I will follow this plan, as soon as i will be civilized: Thanks Again - Ankit. Hi Reena, Thanks for sharing this good stuff. Hoping a reply though no activity from you from last March: Hello Reena, Thanks a lot for sharing this with us I am following this diet chart from last 3 weeks..

It's my bad that I am writing it now, however better late than never u know!!! Me and my Husband is following exactly what you suggested without any change or self implementation.. I am sure that people charges hourly basis to give these precious suggestions.. Hi Reena, Your diet plan is really interesting, i wd like to start it asap. I always search for some possible diet plans and Hav came across this.

Hi reena, i have to put on weight and did u have knw any gud supplment for gym to bulid musel. Hi Reena, I am very glad to see your blog.. Iam a working women in dubai, my weight is around 89 kg and my height is 5"2. I would like to get your advice that what diet should i follow now , I need to lose atleast 5kgs in a month. I have threadmill at home but i didnt get time to use. I am waiting for your valuable reply.

Thanks and Regards Binu. Hi Reena Nice to see the plan. Thanks Reena for sharing this diet plan. This really helps a lot to plan the diet. It looks like Reena is not very active on this blog these days.

Can somebody tell me how many grams 1 cup means.. I am trying to understand how many calories this diet comes to? Hi Reena, I was going through the various posts and your replies. Not being a Dietitian and still being able to help so many is indeed incredible. Now about me, I am almost 50, 5' 7" and 97kg, a vegetarian living in Saudi Arabia.

These days I am living alone since children are bigger and family has returned to Bangalore. Diets have not particularly worked for me since I am a compulsive eater - my favorite pass-time. Until lately I used to enjoy my morning walks but these days lethargy has taken over. I will sure try your diet plan and get back to my walks. But my worry is that I may succumb to my cravings. I hope it is OK to have an additional bowl of vegetables or something healthy in case I cant stop after the phulkas.

Also I hope a few drinks over the weekend or sometimes during the week wouldn't affect the diet plan too much! Look forward to hearing from you. Hi Reena, How do you do First things I really like like your blog, very practical instead of lot of diet plans which say they work but after you stop you gain back the weight.

Now I really don't believe in diets I never had a problem maintaining my physique but recently I got hypothyroidism and have put on a lot of weight 17kg , I am trying to work out everyday. I am planning to start your diet and I just want to know if I can skip breakfast and have the other two meals or lunch can I have a heavy meal. Your suggestions are most welcome. Excellent posting about diet, and need your tips next time. Really i am impressed from this post.

I am very interested by reading this.. Its very helpful for us.. Dear Reena,today, my Doctor told me that my bad cholesterol level is which is not normal for a female adult. Im so thankful to u for this blog. Im going to follow this 6 meals step and try to reduce my weight n get my LDL level to normal. I have found your 6 meals diet plant here as one of the best method of how to reduce weight.

I believe your tips and ideas could be very effective not only to me but also to many people out there who always wanted to lose those stubborn fats! Hai, Finally I got a good diet plan which suites me better as am fom cochin. What about taking green Tea , pls suggest. Wish you happy and healthy living! Hi reena, I am going to try this plan. I am 26yrs old and my height is 5ft and weight is What results will i incure.

In a week three days i will be going to zumba classes for one hour as well. Hi Reena, The diet plan was too good. I have one doubt. Will consuming Proteins put weight? For my eve snacks I am having a bowl of any boiled pulses like rajma or black channa or white channa.

Will it put on weight? Also I have the habit of having milk at night before bed. Do I have to cut this to lose weight? Waiting eagerly for your answer. Hi Reena, Thanks for the post. Well I am 5 feet 6 inch and my weight is 71kg. I am 26 years old.

Please help me out with a proper diet plan that will suit my needs as I have started hitting the gym for the last 15 days, but I need proper amount of protein with a 6 meal course. So plan me a diet. Hi, this blog is really amazing and provide me answers to all my questions. This is really informative and I will for sure refer my friends the same.

I got the freebies with the Com Luvs premium and adding this now makes it all even juicier than ever. I will follow this diet from tomorrow itself. Thank you for this wondrfull plan!! Its great to see Indian Diet Plan. Already following this but i liked the idea of planning of next day food. I am also drinking Ml Hot boiled water to reduce weight faster. Is it fine to intake? Hi Reena, Good blog. I m going to follow it You have done a great job. Finally i succeeded by reading ur blog.

A well planned chart. Hi reena I m 68 with 35 years old with five feet and 3 inches , Can i reduce kg with this diet and 3 days walk a week as i am working with long hours I was going through google to get some diet plan that can help me with daily nacessary Vitamins and Minerals and then I found your blog. Since you are actively involve here and contineously helping people, therefore I thought of taking your valuable suggestions.

Could you please suggest some veg. Thanks in advance for your valuable time and suggestions. Nice to come across your blog. Its helps a lot to plan meals everyday to maintain the weight. Hi Reena This is Dr. As many people have already posted I do agree with them there are very few indian diet plans. Keep it up Reena. I wish all Indians would adapt a healthy lifestyle after seeing your posts. This kind of Blog i have been searching in Google from past few years.

I am 34 Years old with height 5. From past years, i had avarage of 79 KG weight which suddenly now increased to 84 kgs as i am staying most of time at home now a days. I have Gastric issues and very large blotted stomach especially as soon as i have something. I have all the reasons as you mentioned to Kumar above as: Please suggest, if i strictly follow the diet plan which you have mentioned on top will help me to come out of my problem in terms of excess weight, Swollen stomach, Lazy n tired Body etc.

Will you suggest something special to reduce blotted stomach. I will walk steps per day plus minimum 3 L of water everyday. Especially 8oz before every meal. Which dal is better - Massor or Moong. Please advice as i realy liked your blog and now depend on you completely. Many Thanks in advance. Hi Reena, Absolutely great diet plan!!! I followed this for 2.

It was really helpful and my food completely balanced. I never felt hungry at any point of time. Hi Reena, This plan seems perfect and I will surely follow this. Plz tell me how much weight can be lost in 1 month if this is followed exactly. The percentiles are then used to determine the different weight groups:.

Even in a young person, being overweight or obese can cause health problems. And it may directly increase the risk for certain health problems later in life, including some kinds of cancer. The American Cancer Society medical and editorial content team Our team is made up of doctors and master's-prepared nurses with deep knowledge of cancer care as well as journalists, editors, and translators with extensive experience in medical writing.

April 24, Last Revised: For reprint requests, please see our Content Usage Policy. Body Weight and Cancer Risk Excess body weight: A major health issue in America Normal weight ranges: Body mass index BMI Does body weight affect cancer risk? What does the American Cancer Society recommend about body weight? Body mass index BMI. BMI is less than BMI is 25 to There are several ways to find your BMI. Charts and online calculators Charts and tables, such as the one below, are one easy way to figure out your BMI.

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