Q Hi, I am 26 years old, 5'4” tall and weigh 67 kgs. I used to weigh between 57-61 kgs, but my weight has increased rapidly in the last one year. I suffer from polycystic ovary disorder and have high acidity, which leads to migraine. I also suffer from cervical spondylolysis. I practice pranayam, suryanamskar, skipping and spot jogging at least five times a week for an hour. I do not eat eggs, but consume chicken and fish. I’m a working woman looking to lose weight. Do advice a diet plan that I can adopt.
Hi Soni, according to your height, your weight should be around 55-57 kgs so you need to reduce around 10 kgs. In PCOD, you need to follow a high-protein diet. To combat acidity, consume cold milk. Avoid spicy and outside food. Follow this diet.
Early morning: 1 glass of lukewarm water + 2-3 soaked almonds + few raisins + 1 walnut
Breakfast: 1 glass of soya milk + 2-3 egg whites omelette with 1 slice of whole wheat bread or 2 dosas with green chutney or oats porridge with skimmed milk (no sugar)
Mid-morning: 1 fruit (seasonal)
Lunch: A bowl of salad+ 2 chapatis (dry) + 1 cup rice + 1 and a half bowl of dal or sprouts +1 cup of veggies + 1 cup of curd
Evening snack: 1 cup green tea + 2-3 steamed dhoklas with green chutney or a handful of roasted chana
Mid-evening: 1 fruit (Avoid bananas, mango, sitaphal, chikoo)
Dinner: 1 bowl of homemade soup + 2 chapattis (dry) + dal 1 ½ bowl or 2-3 pieces of fish or chicken + 1 cup of veggies + bowl of salad.
Q I am a 42-year-old woman. I had pre-menopause at the age of 39. After that I have been suffering from acidity and gas problem. Recently I did BMD test, which shows osteopenic in my left foot. The findings showed a T score pf -0.41 , Z Score of 0.21 and BUA 72, expectancy 45 per cent. I was asked to take Shelcal — HD OD for 3 months and Rantine tablet for acidity. Do suggest a non-vegetarian diet that will make sure I do not develop osteoporosis.
Hi Blanche, as per considering your condition, you need to follow a high-calcium diet. And as you have reached menopause, you need to follow a low-fat diet to keep your weight under control. Have calcium boosters like milk, ragi, bajra, soya, green leafy veggies. Avoid spicy food and long gap between meals to void acidity.
Early morning: 1 glass of bottle gourd juice
Breakfast: 1 glass of skimmed milk (avoid sugar use low fat milk) or a bowl of oats with skimmed milk or 1 plate poha
Mid-morning: Coconut water or buttermilk
Lunch: Glass of water + lots of salad + 2 dry chapatis + 1 ½ cup dal or soya chunks + 1 cup of green, leafy veggies +1 cup curd
Evening snack: 1 cup soya milk + handful of roasted chana or dry bhel or 2-3 multigrain biscuits
Mid-evening: 1 fruit
Dinner: 1 bowl of homemade veg soup + 1 salad bowl + 1 dry bhakri (jowar+ragi+bajra) + 1 bowl of dal or 2-3 pieces fish or deskinned chicken + 1 cup of veggies.
Bed time: 1 cup cold milk
Drink cold milk before sleeping to overcome acidity
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.
Email your health queries to firstname.lastname@example.org