Hi
Hope you must be taking meds for
thyroid and in touch with your doctor for it...
At 6 to 6 30 am ...Take lukewarm lemon water or green tea without
sugar or honey upon rising on empty stomach followed by a 45 mins brisk walk and at around 8 to 9 am have breakfast in limited portions you can have any variety like fruit and veg salads, anything which is home made but in limited proportions and a glass of skim milk without sugar or honey, or a cup of coffee or tea or black tea or black coffee etc without sugar ..
At mid-morning you can have any salads or whole fruit ( any one locally grown seasonal varieties ) ..
Half an hour before to lunch you can have a cup of green tea again without sugar ( if you have not taken early morning can take here ) as it helps in digestion as well as in raising your metabolism after intake of food..
For lunch 12 30 to 1 30 pm half cup cooked red rice or brown rice with 1 cup any variety dal cooked with leafy greens along with 1 TSP ghee plus 1 to 2 cups of any gourd vegetable with less oil..and rasam or sambar with lots of vegetables plus buttermilk or home made curds..
Note:. No large amount or quantity of food to be taken...only moderate to small portions to be consumed..for any meals
Post lunch or evening time snacks at 4 to 5 pm can take cup of skim milk or low fat milk or cup coffee or tea or black tea or black coffee not fortified with sugar...9r anything.
Dinner between 7 to 7 30 ...to have broken wheat upma with lots of vegetables or 2 pulkas with sabji plus buttermilk
Avoid outside processed and packaged foods, junk and fast foods, high fat , deep fried, chocolate and confectionery, sweets, transfats, hydrogenated vegetable oils, reduce saturated fat foods, ice creams, too hot 9r too cold foods, no fasting and feasting, avoid bingeing, no instant ready to eat foods...
No exotic or imported fruits and vegetables.. to be consumed...only local grown foods are best adopted...
Health Tips
consume whole foods, well balanced diet, adopt healthy lifestyle, physical activities, workouts, yoga etc for overall fitness and health, always have small portions of meals , avoid or stop nibbling in between , low GI based complex carbs, moderate proteins, low fat diet, seeds, nuts, dry fruits in limited quantities, regular eating habits, intermittent fasting, always consume locally grown seasonal fruits and vegetables, leafy greens, whole grain cereals, unpolished deals, lots of legume varieties, millets etc..