Nutrition Q&A: Diet chart for weight loss

Nutrition and Dietetics expert, Parvathy Radhakrishnan answers readers’ questions on nutrition. Get your doubts cleared and see them featured on our FAQ page every Wednesday.

Hi,

I am a 29 year old working woman. I have been married recently. My details are:
Height: 165 cms
Weight:64 kgs

I want to shed 8-10 kgs .I usually don’t exercise but I used to be an active person earlier. I can still walk long distances and take the stairs without getting breathless.But I don’t get time for long workouts. I need an exercise plan and a healthy diet to lose weight. Also, I must inform you that i work in night shifts( 5:30 pm to 2:30 pm). Please advice on a diet that suits my lifestyle.

Thanks,
Nabonita Majumdar

Nabonita, your present BMI is 23.5. Bringing your weight down by 8 kilos will bring your BMI to 20.5 which would be close to the lower limit. I hope you are aware of this.

Yes, exercise is a big part of losing weight. You could do it in the mornings and evenings in two sessions or in a single session, totaling one hour.

Breakfast 2 idlis, with sambar or a cup of upuma or 2 dry dosas, one large orange or half grapefruit, tea or coffee or if you want something quick have a glass of oats with low fat milk and a banana cut into it.

Lunch is 3 rotis with dal/non veg curry, a plate of greens, 1/2 cup fat free curds, 2 dates or a small guava

Evening green or regular tea or coffee

Since you leave for work at 5, you may need to carry your dinner with you.
2 slices of whole wheat bread sandwich with egg or low fat cheese/paneer and an apple, pears or orange

2 walnuts or 6 almonds or a tablespoon of peanuts.

Because you work at night is not a reason for eating at night. And your total sleep in the day should not be more than 7 or 8 hours.

Do get back to me if you have any further doubts.

Send in your questions on nutrition to bawarchieditor@sify.com now! And don’t forget to include `Nutrition FAQ` in the subject line. Please provide complete details of your age, sex, height, weight, location and medication if any, if a diet is required for specific ailments.

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