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Weighty issues

The principal signs and symptoms of PCOS are related to menstrual disturbances and elevated levels of male hormones (androgens). In order to reduce your weight, you have to follow a a restricted diet

health and fitness Updated: Jul 29, 2011 00:46 IST

Q. I’m 20 years old. My height is 5’5” and I weigh 65kg. I have a lot of flab around on my abdomen. I also suffer from polycystic ovarian disease (PCOS), which makes it difficult to lose weight. I am a vegetarian and my diet is mostly south Indian food. Could you please recommend a suitable diet and an exercise routine for losing weight? - Shruti S

A Hi Shruti, the principal signs and symptoms of PCOS are related to menstrual disturbances and elevated levels of male hormones (androgens). In order to reduce your weight, you have to follow a a restricted diet, like this:
Early morning: A glass of lukewarm water
Breakfast: A cup of soya milk, two dosas with green chutney/powdered chutney or oats porridge
Midmorning: A pear, apple or papaya slices
Lunch: Salads, brown rice (½ cup), dal (one bowl) / sambar, vegetables (one cup), curd (one cup)
Evening snacks: A cup of green tea, two or three multigrain biscuits or crackers, wheat puff, fruit or dal dosa with chutney
Dinner: A bowl of homemade soup, chapatis (two, small and dry), or a bowl of porridge (dalia).

Q I’m 44 years old and 5’2” in height. I’m diabetic and have thyroid and menopausal problems too. My weight is 64kg. Please suggest a diet to reduce my weight. - Jyoti Mahale

A Hi Jyoti. Go in for activities like brisk walking in your daily routine. You can follow this diet:
Early morning: Soaked methi seeds (one tsp)
Breakfast: One cup of milk (no sugar, use skimmed milk), one plate of poha/ veg upma
Midmorning: One glass of thin buttermilk
Lunch: Start with a glass of water, one chapati, a cup of rice, a bowl of usal dal, or a cup of veggies
Evening snacks: A cup of tea (no sugar), tomato omelette (one egg) with whole wheat bread
Dinner: One cup of jowar/ bajra/nachni bhakri (one), fish/chicken/amti (2 medium pieces), vegetables (one cup) and salad
Bedtime: One fruit (avoid banana, chickoo, custard apple or mango)

By Leena Mogre, fitness expert