Q. I am a little overweight. How can I regulate it?

Answered by
Vishal Kumar Wadi
and medically reviewed by Dr.Meera Premanand
This is a premium question & answer published on Feb 04, 2022

Hello doctor,

I am 18 years old female who wants to lose weight as I am a bit overweight, but there are chances of lockdown. Please help.

Thank you.



Welcome to

Please share your daily routine and food intake with time. I will suggest a diet plan accordingly.

Thank you.

Thank you doctor,

My daily routine is haphazard. Please make a diet plan for me. It will be very helpful.



Welcome back to

I suggest the following:

1) Drink two glasses of warm water with the lemon in the morning. No tea or snacks before breakfast.

2) Have breakfast at 9.30 AM with seasonal fruits. At 10.30 AM, take 1 cup green tea and a fistful of roasted chana or two egg whites.

3) For lunch at 1.30 PM, have salads 250 gm, any two veggies like tomato, cucumber, carrot, beetroot, etc., and two bowls of any vegetable made with less oil and salt, one multigrain roti or a one bowl rice.

4) In the evening at 5.30 PM, have green tea or coconut water and 25 gm mixed plain dry fruits like soaked almonds, walnuts, dates, raisins, a handful of roasted peanuts, channa, etc.

5) Have dinner at 8.30 PM has one bowl of sprouts salad or one glass vegetable soup, two bowls of cooked daal or vegetables, and one multigrain chapati or one bowl of vegetable khichdi without oil.

6) Avoid biscuits, bread, fried or maida foods, noodles, fast food, ordered food, white sugar (use jaggery), white salt (use rock salt), milk items, and refined oil (use til or mustard oil).

7) Drink 2 liters of lukewarm water during the day before sunset.

I hope this helps.

Thank you.

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