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Diet plan and nutrition
Anyone dietician who can give me weight loss diet plan any one is der because in mumbai there are charges approx 30k for 3 months won't be able to pay this high amt anybody plz tell me in details what I have to eat and what not to eat because I want to reverse my body fats?Give me accordingly diet because I have to much low b12 and De deficiency
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Consult me with practo I will give diet plan
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Weight loss along with diet requires lifestyle changes such as adequate sleep, physical activity and stress management as well.
-While planning your meals, try to follow the ideal plate method where you fill half of your plate with green vegetables (soups, salads, stir fry), one fourth of your plate with complex carbohydrates (quinoa, oats, dalia, multigrain or millet roti) and rest one fourth of your plate with good quality protein sources (dals, legumes, pulses, egg whites, fish, lean chicken).
-As for exercise, try to practice at least forty-five minutes of daily physical activity (brisk walking, zumba / dance, swimming, or any sport of your choice) for five days a week. Start with small goals and gradually increase duration and intensity to help you adapt the schedule.
-A deep sleep of seven to eight hours and stress management through breathing exercises and meditation also helps in weight management. Make sure you are well hydrated as well.
-For vitamin D make sure you have walks in sunlight as well between the timings of 11am to 1pm for better absorption, you can also consumed vitamin D fortified milk and milk products. For B12, consume salmon, tuna, eggs or fortified foods (like cereals).
-Be consistent as much as you can and regarding vitamin deficiency, make sure you consult a qualified medical professional as well for supplement and dosage if required.
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Do consult me for a personalized diet plan based on your diet preferences and current lifestyle.
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Aiming for fat loss while managing vitamin D and B12 deficiencies required a combination of targeted supplements a nutrient dense calorie deficit diet and regular, moderate exercise.
Deficiency of vitamin D and B12 can cause fatigue and slow down metabolism, making weight loss harder , but this is reversible
1. Supplements:
Vitamin D
Aim sunlight exposure 15-30 minutes between 11:00 -1:00 pm
Vitamin B12-
B12 supplements is necessary if you vegetarian, as it mainly found animal products
2. Focus on calorie deficit but prioritise nutrient dense foods to support muscle retention and boost metabolism
Foods includes:
For B12 : eggs, chicken , fish and fortified foods like breakfast cereals or plant based milks
For D :
Fatty fish, egg yolk, mushrooms exposed to sunlight
For fat loss
Leafy greens, legumes, beans, lentils, whole grains like oats or millet like ragi , bajara
Healthy fats :
Olive oils, walnuts, chia seeds in moderation
3. Lifestyle management:
Exercise regularly
Combine 30-45 minutes daily brisk walk with moderate strength training
Hydration:
Drink 3-4 liter water daily
Sleep : 7-8 hours quality sleep
Avoid: processed foods, junk , sugary drinks and deep fried foods
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Please ask me directly for personalized diet plan for you.
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Hi
Weight loss can be gained affordably
A simple point suggestion is remember you need to eat more fibre rich foods and you know you are above your ideal weight
You follow a set menu and diet everyday so slight changes from this is essential that means with what you are eating yiu needed to eat lesser than that eat more fruits and vegetables ( fibre), drink more water every day plus do a little more of exercise.than what you are doing.
Contact me with my number provided on Practo for more spersonalized service.
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Hello,
You can book an appointment on practo or directly call on my number mentioned on my practo profile. You can absolutely achieve your health goals affordably.
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Please take the appointment
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Ok pls connect through app here the plan n guidance is nominal charges.
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Ms. Ranjana Singh
Dietitian/Nutritionist
13 yrs exp
Allahabad
Hello , Dietitian required More information for making diet chart.you should consult Dietitian for diet plan. Only one diet chart will not be helpful for weight loss . It requires proper monitoring and diet modification time to time according to body response.
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book you schedule for diet consultation.
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
Please ask directly through App for personalised plan
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Ms. Hashika Vyas
Dietitian/Nutritionist
6 yrs exp
Mumbai
Hi,
It is great to hear that you have decided to lose weight. Make sure you drink 3 litres of water, cut down on fats and fried food for now, and replace simple carbs with protein dense food. I can’t really recommend the exact ingredients and food choices due to limited data about you. But, just by being physically active and following these dietary modifications you can lose some weight. Lastly, not all DTs will charge 30k for 3 months.
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Please connect for a budget-friendly plan and real-time guaranteed results
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation through practo
Through practo you don't have to pay high charges and follow up is also easy with me
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
For that we can discuss the constitution ( vata/pita/kapha) . constitution analysis will give you the root cause of the problem. Following some random tips will not help you.
Better to go for complete analysis and follow the diet as per your requirement. Obviously with nominal charges
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi..You can connect with me directly or through the Practo app for a detailed diet plan taking in consideration all your deficiencies..& it will not hit your pocket also .. I’m pretty reasonable in my diet charges
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