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Komal Jethmalani |395 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Oct 27, 2020

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Harish on Oct 27, 2020Hindi

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Hello there.
My name is Harish and I am 46 years old.
I am a vegetarian but I eat eggs once a week.
Problem is that I am overweight by about 15 kilos. My height is 5ft 11 inches.
I do go out in morning and do 30 minutes walking/jogging.
However I am not clear what should be my food intake and how to avoid binge eating.
I have a craving for sweets and need to cut it down drastically.
How do I get out of this craving mode?

Ans:

Weight loss should be achieved by having adequate nutrition in terms of all macro and micro nutrients.

Muscle mass should be increased by good strengthening exercises and subsequently pre- and post-workout meals.

Cardio activities like running /jogging can be incorporated for fat loss as well.

Avoid high fat and sugar foods, soft/hards drinks, juices, fast and packaged foods, etc.

Include good protein and fibre foods like whole grain cereals, legumes, nuts, fruits, vegetables, etc.

To avoid binge eating, you need to control your mind and focus on your goal.

For the sweet crave, satisfy the urge with dates, jaggery, raisins, etc.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Dietician, Diabetes Expert - Answered on Dec 14, 2020

Question by Joseph - Dec 14, 2020Hindi

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Hi Komal,I’m Joseph, 37 years old, 177 cm height and weight around 90 kg (overweight).I do not eat much for breakfast and lunch as my work gets in between, but dinner I eat too much.Even after a good or heavy dinner, I feel hungry at times after a while and I end up eating again.Not sure how I can control my urge to eat at night.

Ans:

Diet should comprise of small frequent meals to increase your metabolism.

Include nutrient dense foods with high protein and fibre to increase satiety value and provide essential nutrients.

As you are busy at work, include healthy foods like buttermilk, fruits and nuts as fillers in between meals.

Avoid skipping meals as this will lower your metabolism.

Excess calories at dinner will get converted to fat and will result in weight gain.

Have a bowl of salad before dinner and include fibre rich foods to add bulk to your diet.

Have a cup of skimmed milk at bed time in case you still feel hungry.

Milk has the amino acid tryptophan, which helps in inducing sleep and provides protein which is slowly digested and raises the satiety value.

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Komal Jethmalani |395 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 24, 2020

Question by Rakesh - Dec 24, 2020Hindi

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Hi Komal,I'm a 46-year-old male, at home throughout the lockdown.I love cooking so I started making fantastic dishes everyday.In the beginning, it was fun.But now I seem to be eating a lot. Add to that, I drink every evening. And when there's drink, the eating goes beyond hunger.I've tried yoga. I walk 6 kms every day. But my appetite is making me eat much more than I normally do.I haven't really put on too much weight. But this binge-eating is worrying me and I seem to be always taking at least three helpings... even for lunch.How do I stop this?One of the problems is that I hate to throw food so everything goes into my tummy.Rakesh

Ans:

Binge eating is harmful.

Although it may seem you have not put on much weight now, eventually the weight increase will be alarming!

More so, your fat percentage will increase and your lipid profile levels consisting of cholesterol and triglyceride will be high.

This leads to a metabolic syndrome which includes obesity, high fat levels, high BP, and high blood sugar levels.

Make a list of all the healthy food options you can cook and replace the unhealthy food options with low fat and low sugar substitutes.

Concentrate on portion sizes.

Make limited portion sizes so that you do not overeat.

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Komal Jethmalani |395 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 02, 2022

Question by Anonymous - Dec 02, 2022Hindi

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Dear Komal, I am 45 and weigh 89 kg. I don't have diabetes or any heart condition. I am on a diet for the past 10 months. I have lost three kilos so far but I don't enjoy the food I eat. I love to eat a bit of junk and street food but my dietician says No. I walk or run at least 45 minutes in a day. Pls help.

Ans:

Eating healthy within the nutritional requirements is the need for a balanced diet.

You need to focus on complex carbohydrates and fibre-rich foods like whole wheat grains, vegetables, fruits, etc; high protein foods like low fat dairy products, pulses and legumes, nuts, soya, eggs and lean meat to increase your immunity and endurance; and low fat and low sugar foods.

Coupled with a regular regimen of cardio and weight training exercises, it will help increase your lean mass and lower body fat.

Consistency and regularity in following these guidelines will enable you to attain a healthy body.

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