General Advice:

  • Take small portions of food and eat in small plates.
  • At least 1 hour of exercise daily- Aerobics/Gym/Swimming/Walking or combination of these.
  • Have half litre water 15 minutes before each meal.
  • Total water intake should be more than 3 litre/day.
  • Before going for a party/get together, have your food from home or pack it from home and have it there,
  • Don’t read or watch TV while eating
  • Keep food diaries having daily entry of what food you eat and at what time. You can maintain these in mobile applications.
  • Practice some sort of mind relaxation exercises to reduce stress since stress can lead to weight gain.
  • Have at least 7 hours of sleep daily.
  • Finish dinner before 7 pm.

What food items to avoid eating?

  • Rice Products- Including Dosa, Appam, Puttu, Idli,Idiyappam, Rice, Biriyani etc.
  • Hotel food and buffets.
  • Avoid unhealthy snacks Like Chips, Biscuits,Bakery items- instead take dry fruits for snacks.
  • Banana/Mango.
  • Fried items like Vada,Fish, Chicken, Fries etc.
  • Gravy (Heavy).
  • Fruit Juice- All kind of tinned or fresh fruit juice.

What food items to eat?

  • All kind of vegetables (Using minimum oil to cook).
  • Fruits- To be taken before Sunset (Before 6 p.m).
  • Vegetable juice – Beetroot/Carrot/Pineapple along with the pulp.
  • Sprouted Green grams/Salads like Carrot, Beetroot, Cucumber, Tomato,
  • Lettuce, Capsicum
  • Chickpeas or Kadala
  • Beans- All varieties of beans including kidney beans.
  • Vegetable curry (Less gravy, less oil to be used to make gravies). Dry fruit (except dates) Less than total of 20 at snack time.
  • Chicken/Fish/Egg – Steamed, Grilled, Tandoor (in less oil). If you want to have gravy, make it with less oil, more of water based gravy and avoid coconut milk in gravy.
  • Dosa (made with minimum oil) – Use batter made up of Green grams, Ragi, Pulses, Flax and oats instead of rice.

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