Komal Jethmalani |308 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Sep 13, 2021
Dear Komal,
My name is Sweeta Bhatra.
I am a vegetarian.
My weight is 52 kgs, but I look like 48 kgs. I am 5’4 because of genetic factors.
I try to eat healthy -- only ghar ka khana, fruits, fluids, homemade chapati with homemade ghee.
Then also, I know something is missing in my daily regimen.
I don’t eat fast food a lot.
Please give me a proper vegetarian diet plan.
Sweeta Bhatra
It’s good to know that you eat healthy.
Focus on a high protein, fibre rich, low fat and low carb diet.
Eat lots of vegetables, fruits and salads.
Include whole grains, nuts and anti-inflammatory foods.
Drink plenty of water to remain well hydrated and sleep well.
Do strengthening and endurance exercises with some cardio activities to increase lean mass.
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Roopashree Sharma |187 Answers |Ask -Follow
Yoga, Naturopathy Expert - Answered on Oct 05, 2021
Let me tackle this individually.
Let’s look at your daughter first.
We often define health by weight. While it is certainly an important factor, body functions -- whether hormonal, digestive and/or nervous -- are equally, if not more, important.
Given the major shifts in your daughter's routine, both during her swimming days and workout days, her body must be going through a lot. And let’s not forget the hormonal changes happening during this age.
I would suggest that she takes a mental break from thinking about diet and exercise for at least 2-3 months.
This does not mean she should overeat and not do basic physical exercises. Instead, opt for a balanced diet (lots of fruits and less of grains and processed foods).
Include a little physical activity (not workouts) but more playful activities. Light walks or basic jogging, yoga or any other sport of her choice like badminton, etc, will keep the body remain active without stressing the hormones.
She can also start basic pranayama (deep breathing exercises) to balance her energies and lower stress levels.
As far as her menstrual issues are concerned, I would suggest you meet an ayurvedic practitioner. They will identify if there is any possible imbalance of the elements and recommend ayurvedic medicines if required.
Shalini, let’s look at your concerns now.
A big belly can be due to many reasons -- excess fat retention, water retention, bloating, etc.
You should focus on addressing the root cause and not on weight loss through strict dieting.
I suggest you follow some basic principles of food intake, starting with a detox for your stomach.
Have a glass of petha (white pumpkin) juice (recipe here) in the morning. Avoid eating anything else for an hour. Do this for a month.
Avoid fried food and restrict non-veg and heavily processed foods during this period.
You can eat a full meal, but avoid eating after sunset.
Spices can be therapeutic as well as harmful, depending upon consumption.
If you practice yoga, then do Kapalbhati pranayam for 5-10 minutes in the morning.
Half an hour after your meals, go for a stroll.
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