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Diet chart

Hi I am 38yrs old,5.10",my waist is 34 but I have a pot belly. Kindly suggest me a proper diet chart including a exercise regime to keep myself fit. As i am a marketing professional and beside I will start a business soon and i like to keep myself healthy & fit.
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Dr. Chethan R S
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Hi...., Consider dietary changes. Low-fat, high-carbohydrate diets may increase insulin levels, so you may want to consider a low-carbohydrate diet .. Don't severely restrict carbohydrates; instead, choose complex carbohydrates, which are high in fiber. The more fiber in a food, the more slowly it's digested and the more slowly your blood sugar levels rise. High-fiber carbohydrates include whole-grain breads and cereals, whole-wheat pasta, bulgur wheat, barley, brown rice, and beans. Limit less healthy, simple carbohydrates such as soda, excess fruit juice, cake, candy, ice cream, pies, cookies and doughnuts.
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