Hi Komal Madam, my age is 43 weight 87 and height 5.1, want to reduce my weight , please suggest proper diet for me....Many Thanks

Ans: Main causative factors of hypertension are inactivity, stress, obesity or overweight, unhealthy habits like drinking, smoking, chronic conditions, etc. Low Calorie, low Fat, Low Sodium Diet has to be followed for lowering weight and blood pressure. Exercise > 30 minutes / day Reduce sodium intake / day. Include 1 teaspoon(5 g of > Salt) Avoid refined carbs especially sugar, bakery items. Eat potassium rich foods ( green leafy veggies, tomatoes, coconut water, lemon, orange, banana, dates, etc. Exercise > 30 minutes / day. Manage your stress by deep breathing exercises, meditation, etc.

Ans: For weight reduction, follow a healthy diet with good quality protein foods like like low fat dairy products, eggs, lean meat, pulses and legumes etc.; omega 3 fats like olive or mustard oils, fiber rich complex carbohydrates like fruits and vegetables. Avoid alcohol, fruit juices, sweets, high fat bakery foods, fast foods, etc. Adopt a regular exercise regimen with strength training exercises.

Ans: Weight reduction should be aimed by increasing muscle mass and lowering body fat. It is a gradual process which should be monitored by a professional and not deteriorate health of an individual. Follow a balanced diet with focus on more complex carbohydrates and fiber rich foods like fruits and vegetables, whole grain cereals, etc., sources of protein rich foods like low fat dairy products, lean meat, eggs, pulses and legumes and low but healthy fats like olive or mustard or canola oil, etc. Avoid sweets, chocolates, alcohol, soft drinks, fruit juices, fatty foods, etc. which would add to your fat percentage by contributing empty calories. A regular exercise regimen will bring about building of lean mass and burn extra calories.

Ans: To lose body weight, focus on reducing body fat and increasing lean mass. Follow a diet rich in high fiber, complex carbohydrates, and high protein foods. Avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, and namkeens. Include foods like whole grains, vegetables, fruits, nuts, beans, pulses, eggs, lean meat, soya, nuts, etc. Avoid high glycemic foods. Keep a regular exercise regimen.