- Whole wheat flour with soya and chana
- Olive oil
- Baked roasted or grilled cooking
- Apple
- Fresh green vegetables
- Cucumber
- Beans
- Fresh salad
- Bottle gourd
- Bitter gourd
- Citrus fruits
- Blackberry
- Cauliflower
- Cabbage
- Sugar free sweeteners for tea or coffee
- Buttermilk
- Lemon juice
- Sprouted grains
- Methi seeds
- Watermelon
hey tell me what should i prefer in breakfast,lunch nd dinner..........i m 18yr old boy nd my weight is 70kgs nd my ht is 5'5"......pls suggest me my full diet plan acc to you.......n one thing is i have not much time for exercise bcoz my xam is on my head so i m givin more time for my study........
ReplyDeleteHello shashank,
ReplyDeletefirst thing little bit exercise is imp for u bcoz u come in catogry of overweight nd only diet can not reduce ur wt.ok u have no time for exercise,u can do walking study.
now come ur diet...u should take lite proper breakfast like oatmeal or one glass milk with one any fruit except banana.its sufficient for u...nw in lunch first of all u should take one quarter plate salad/one bowl dhal without oil/2 chapati without oil/dry veg without oil..in evening u can take tea with little sugar/2 lite biscuit..u should take lite dinner as 2 chapati without oil/1 any vegetable without oil nd potato..ok shashank first thing u should take on mind..after taking food u dont sit.some walk is necessary for balance wt.
hello doctor
ReplyDeletethe diabetics suffer from 3P
1.Polyphagia
2.Polydypsia
3.Polyurea
a friend of mine is a diabetic and is relying on oral hypoglycemics like metformin n rosiglitazone. he eats a lot (means a lot) and his sugar level is controlled with no exercise. what do u suggest
awaiting answer
hello vaibhav..
ReplyDeletein my opinion,oral hypoglycemic drugs have many adverse effect but metformin of dis group is the acceptable one.it does not lead to an increase in weight nd hypersensitivity reactions so it can be given..exercise depends on diabetic weight which u didn,t mention.if he has overweight then exercise is imp for him.wt reduction improves the glucose tolerance.Dietary restriction nd wt reduction usually show gud results in obese.nd both of dis is better than oral hypoglycemic drugs.
Thank you Doctor.
ReplyDeletehi prachi
ReplyDeletei have seen ur mail........thanks for sending me such a nice mail...and the peoples r satisfying by ur advise..wow its a good thing i really appreciate u ...keep it up..take care ...bye
hi prachi tell me what extra a vegeterain person can have in his daily meals to gain fat...is exercise also helpful in gaining fat? wat one should have b4 and after the exercise? to balance the amount of calories burnt during exercise..plz advice me on this...
ReplyDeleteHello Rahul,
ReplyDeleteya exercise is helpful for weight gain but it should be resistance training type like weight lifting.do 20 minutes of resistance exercise to increase muscle mass.dont do any aerobic or cardio exercise like running bycycle.With aerobic exercise, you may lose more weight than gain weight.
Underweight can gain weight by high calorie foods and lifestyle changes.You may also consider taking a daily multi vitamin and mineral supplement and a daily omega 3 supplement after lunch & dinner.
Vegetarian food can be modified for high calories like soyabeans & chholey,dairy products like(khoya,paneer,icecream & regular milk with nuts protein powder or other energy suppliments or banana milk shake ),brown rice which can be form of idli khichdi kheer),u can add nuts soyabean in your daily used wheat flour,u should use starchy vegetables( like sweet potato,potato,pupkin,corn.Eat dense fully ripe fresh fruits(like papaya,banana,pears.dence fruits have higher calories than watery fruits.u can do modify your tea(add with honey& cream).oil should be modified in (plant oil like mustard &canola,saturated fats like ghee,butter in moderation).nuts are high in fats & calories so cashew,almonds& mewa (mixture of nuts & dry fruits)is best for weight gain.don’t drink water before meal.after meat wait about 10minutes before drinking water.avoid alcoholic baverages its high calories with minimum nutrition.
One should have tea with biscuits before resistance exercise and after dis,wait half hr then take gud nutritive rich protein food for weight gain.
Always remember Rahul that resistance exercise dont burn your calories.its always increase your muscle mass and increase yout appetite.