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)
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
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