Redefining Healthcare

14/06/2016 PERSONALIZED DIET CHART FOR SHIVA SHANKAR.T.

Weight Loss Diet

 Your Personalized Diet Chart

Height: 171cm (5feet 7inches) Weight: 93 kg Age: 25 Y Sex: M BMI: 31.8 kg/m2
Impression: Obese grade 1 Ideal Body Weight: 64 69 kg Normal BMI: (18.5-24.9)kg/m2

MEAL SAMPLE MENU

Luke warm water with tsp cinnamon powder - 1glass

EARLY MORNING
Presoaked almonds-4 / Roasted pistachio-4 / Roasted pumpkin or sunflower seeds or pine nuts- 1 Tbsp

Wheat flakes/Oats/Cornflakes 1 bowl (Can add fresh fruits) with skimmed milk / soya milk 1 cup + 2 boiled egg whites
Or
Veg Sandwich [Whole wheat bread / Multigrain bread ] - 2 pieces + 2 egg white omlette + skimmed milk (sugarless)-1glass
(A void jam, butter, mayo and ghee)
Or
Whole wheat bread 2slices + Baked beans with onion and tomato cup + skimmed milk (sugarless)-1glass
Or
Sprouts / Boiled channa / soybean / green gram with onion and tomato 1cup + skimmed milk (sugarless)-1glass
BREAKFAST Or
Toasted bread with peanut butter-2slices + 2 boiled egg whites + skimmed milk (sugarless)-1glass
Or
Idlis (3) / Dosa (2) +green chutney / tomato chutney-1k atori + Sambar - cup + skimmed milk (sugarless)-1glass
(A void coconut / Peanut chutney )
Or
1-cup of Dhaliya Upma/ Vermicelli Upma / Rava Upma/ poha with vegetables added in it+ skimmed curd- cup
Or
Stuffed veg chapathi 2 + Skimmed curd 1katori

MID MORNING
Fruit- 1 number ( In case of cut fruits take cup)

Salad cup
Dry chapathies - 2 no
LUNCH Dal / legumes/ paneer / Non veg preparations (maximum three times a week) 1 katori
Vegetable preparation 1katori
Skimmed Curd / Buttermilk- 1katori / 1glass
( You may replace the chapathi with rice twice a week )
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 Your Personalized Diet Chart

Flavored green tea - 1glass

EV ENI NG
High fiber biscuit - 2

Tender coconut wat er / Salted lime juice 1glass

LATE EV ENING
Presoaked figs - 2

Salad cup
+
Dry chapathies - 2
Vegetable sabji cup
DINNER Or
Vegetable oats / upma 1 cup
Or
Boiled channa / rajmah / soya bean / sprouts with onion and tomato cup
+
Skimmed buttermilk / salted lime juice-1glass

Follow this chart for 8 weeks

NOTE: 1 glass = 120 ml, 1 cup = 150 gm = 200 ml, 1 tbsp = 15 gm; I katori = cup = 75g & 1 cup Rice = 2 Dry Rotis = 1 cup Ragi ball = 1
cup Broken wheat

**Since you are taking the food mostly from outside, we have planned a sample menu which will help you to understand
the diet requirements better while selecting the food when you are having it at cafeteria or from home.

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Your Personalized Diet Chart

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 Your Personalized Diet Chart

ADVICE:

Always set a realistic, short-term or daily goal, like drinking more water, eating at the table, daily
exercises etc. this would help to achieve your long-term objective of weight loss.
Take frequent meals, i.e. every 2-3 hours you should eat something. Doing so would ensure
sustained energy throughout the day and would also reduce unnecessary cravings for food.
Never skip a meal. Also, dont leave huge gaps in between your meals. This would help in
sustaining the metabolic rate.
Eat slowly and chew thoroughly.
Never lie down / sleep immediately after a meal (at least 1 hrs. gap should be maintained.)
Tea/coffee consumption should not exceed 2 cups in a day.
Stays hydrated drink about 2 - 3 liters of water daily.
Avoid taking tea/coffee along with any of your meals, as the tannin and caffeine content in tea/coffee hinder the mineral
absorption from the meals. At least 1 hr. gap should be maintained between meals and tea/coffee.
Limit the intake of oil to liter per head per month. This amounts to about 4 teaspoons of oil per day for a single
individual. Foods rich in saturated fats like butter, cheese, red meats etc. should be avoided. Pure ghee or clarified butter
is also a saturated fat but you may take 1 tsp. of pure ghee twice a week with different meals.
Healthy beverage options are sugarless lime juice, skimmed buttermilk, clear soups, sugarless green tea, vegetable
juices, tender coconut water etc.
Avoid processed foods. Papads, pickle, canned foods, ketchups and jams, jellies, canned soups and ready to drink fruit
juices, ready to eat foods and soft drinks, aerated drinks etc. are loaded with stabilizers, preservatives and synthetic
flavoring agents. Increased intake of these foods causes impaired metabolism.

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 Your Personalized Diet Chart

Include protein rich foods like milk and milk products (use 450-500ml skimmed milk), sprouts, pulses, egg white, fish and
chicken. Use curds made with skim milk.
Include green leafy vegetables, salads and sprouts frequently.
Include at least 1 fruit every day. Avoid mango, grapes, chickoo, custard apple, jackfruit and banana in your diet as these
fruits are high in calories.
Sugar consumption should not exceed 3tsp per day.
Restrict fried foods and sweets.
Include nuts (almonds or walnuts) in limited amounts for the good fat as they contain omega -3 & 6 essential fatty acids.
Include a wide variety of vegetables, fruits, cereals and legumes in daily diet. These should be eaten in natural form
leaving strings and skin intact like eating apples, guavas with its skin on.
You may replace the vegetables mentioned in the menu with any vegetable of your choice and availability. You may
choose from all vegetables except potato, sweet potato, yam and colocasia, as these are high in starch.
As a desert you may include, include 1 katori of fruit jellies, custard, and rice kheer with less sugar etc in weekly once.
Avoid fried desert like gulab jamoon and jalebi.
Do regular exercise and be active.

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WHEN EATING OUT, CONSIDER THE FOLLOWING OPTIONS:
INSTEAD OF
Butter naan, roomali roti
Dal makhani, tadka dal
Masala dosa, rava dosa,
Biryani, pulao, fried rice
Paneer butter masala, paneer kolhapuri, malai kofta,
navratan kurma
Fish fingers, fried fish, fried chicken
Coconut chutney, groundnut chutney
Pasta with cheese and white sauce
Cream soups, corn based soups
Manchurians, Chopsuey, Gold Coin, Bullets,
Pizza, burgers
Your Personalized Diet Chart
EAT THIS
Tandoori roti, plain paranthas
Plain dal, palak dal, methi dal
Idlis, plain dosa, rava idli, khara bhat
Steamed rice
Paneer kadai, palak paneer, methi mutter, veg kadai,
Grilled fish, Grilled chicken, Tandoori chicken, Chicken
salad
Tomato chutney, green chutney
Pasta with tomato sauce
Clear soups, chowder soups
Steamed dimsums or momos, stir fry
Sizzlers , veg sandwich(without cheese)
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 Your Personalized Diet Chart

TO MANAGE HYPERTENSION:

5 gm salt in a day should be used for cooking .

Other Salty foods and table salt is not permitted.

HIGH SODUM FOODS TO BE AVOIDED

Tinned and Canned foods

Soup cubes Proprietary drinks

Cheese
Instant cocoa mixes Chinese foods with ajinomoto

Salted chips, nuts, popcorns and biscuits,

Dried fish, shell fish like crabs and Commercial salad dressings and
Soft drinks containing sodium benzoate
oysters sauces

Commercial sweetened gelatin desserts,

Salted pickles and papads, Meat Bacon, Ham, sausages and organ meat
pudding mixes and prepared beverage mixes.
extracts and yeast extracts like liver, kidney, brain, heart.

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 Your Personalized Diet Chart

EXERCISES:

Exercise is important for maintaining overall health. Exercise preserves and increases your muscle tone and
strength. Exercise is any physical activity that loses large amounts of energy over a period of time. It helps to cope
up with stress.

BENEFITS OF EXERCISE:

Increased HDL (good) cholesterol Lower risk of Coronary Heart Disease.

Preservation of bone density (prevention of osteoporosis). Reduced blood pressure.

Maintenance of body weight. Maintenance of body weight.

Increased insulin sensitivity / prevention of diabetes. Improves mood.

Decreases anxiety. Modulates the stress response.

Improves sleeping pattern. Lower risk of premature death.

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 Your Personalized Diet Chart

EXERCISES FOR YOU:

1) Be regular with the sports and maintain an activity index of minimum 250 minutes in a week.

2) Abdominal crunch: 6 -8 counts. It tones and tightens abdominal muscles

Method: Lie down on your back with your hand placed behind your head. Bend your knees and
place your shoulder apart. Lift your shoulders up slowly and feel your abdominal muscles contra ct.
Then lower them slowly. Breathe out as you lift up breathe in as you lower down.

3) Oblique Crunch: Works the waist muscle (16 counts)

Method: Lie down on your back, knees bent and feet shoulder -width apart. Place your arms behind your
head; raise your shoulders and twist, bringing the left shoulder towards the right knee. Then twist to the
other side, bringing the right shoulder to the left knee.

4) Jump Squats:

Stand with your feet shoulder-width apart and bend the arms at chest level, then take a regular squat
position
Jump with full force and try reaching the ceiling.
As you land, resume the original squat position, to complete one circle.
Repeat 4-5 times and increase the counts every day.

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 Your Personalized Diet Chart

5) Pulsing Pile Squat:

Stand straight and open the legs wide to the sides and tors pointing outwards.
Place the hands on your hips and bend your knees. Be very slow as you bend while bending keep the
back straight and shoulders in the line of the spine and make sure that your heels are right below your
knees.
Now lower and raise your hips one inch for 7 - 10 repetitions.
As you feel comfortable doing this exercise, extend your arms straight forward and hold your position
for 10 seconds at the lowest point.

6) Plank:

Balance your body in plank position for as long as you can hold with comfort. Count and see where
you stop. Take that count as standard and every 2 or 3 days try to add 3 4 counts to the standard
count.

**Consult your doctor if you have any history of back or neck pain.

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 Your Personalized Diet Chart

FIVE POINT SOMEONE

MON TUE WED THUR FRI SAT SUN

Week1 Week2

Week3 Week4

Week5 Week6

SMALL PORTION SIZES Week7 Week8

FRUITS

VEGETABLES

NO TO JUNK FOODS

PHYSICAL ACTIVITY

Use a tick in each box if you have met the five point someone daily goal. Follow this for 8 weeks and record your weight. The more ticks you have in your table,
the closer you are to achieving your objective!!!Healthcare Magic diet is designed based on the data provided by you; it may vary depending on many other parameters. Consult our
doctor prior to undertaking any new diet program. Your doctor is in the best position to evaluate whether any particular diet is good for you. Advance consultation with your doctor is particularly
important if you are under 18 years old, pregnant, nursing, or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read on the
here. 2016 HealthcareMagic.com

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