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My brother want to reduce wait
He want reduce wait and he doing 10k steps daily and daily two meals only ... without gas problem and his feeling hungry...he want to reduce wait without muscle loss in healthy way give me diet chart what to do?
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Ms. Vishmitha
Dietitian/Nutritionist
3 yrs exp
Dharmasthala
Since he want to lose weight while maintaining muscle mass,avoid very restrictive diets, especially eating only 2 meals and frequently feeling hungry. A moderate calorie deficit with adequate protein, balanced meals, and regular strength training would be more suitable than simply reducing food further.
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For a personalized diet plan, consult me through the app. Based on age, height, weight, medical history, food preferences, activity level and current diet, we can calculate calorie and protein requirements and plan sustainable weight loss while minimizing muscle loss.
Health Tips
Aim for 3 balanced meals or 2 meals + 1–2 nutritious snacks based on your routine.
Include a good protein source at every meal—eggs, fish/chicken, paneer/tofu, curd, dal, legumes, etc.
Continue 10,000 steps/day, but add strength/resistance training 2–4 times/week to support muscle retention.
Include plenty of vegetables, whole grains and adequate fibre to improve fullness.
Don't cut carbohydrates completely; choose appropriate portions of rice, roti, oats, millets or other whole grains.
Stay adequately hydrated and maintain good sleep.
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Ms. Somya Jain
Dietitian/Nutritionist
11 yrs exp
Delhi
Connect over consultation to help better
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Dr. Nivedita Jalihal
Homoeopath
17 yrs exp
Bangalore
Hi.. it’s great that he is doing 10k steps .. but only 2 meals / day make him feel more hungry and may feel fatigue .. and if he is not taking balanced diet , he may loose muscles as well .. customised plan will definitely help him to loose weight in healthy manner by eating full .. eat right not less ..
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Since you are doing around 10,000 steps daily but feel hungry with only two meals, I would not recommend restricting yourself to two meals. You can have 3 balanced meals + 2 small snack meal, depending on your calorie and protein requirements.
☆ Morning :-
● 1–2 glasses of lukewarm water with lemon added
☆ Breakfast :-
● 2 eggs + 1–2 multigrain rotis OR
● Vegetable poha/upma with curd OR
● 2 moong dal chillas + curd/paneer
● Idli - 3pc or Dosa - 2pc + 1 bowl sambar + Add 1 fruit if required
☆ Mid-morning :-
● 1 fruit such as apple, guava, orange, papaya or watermelon / 1 Cup Green tea or Chamomile tea
(If hungry) : a small portion of nuts/seeds
☆ Lunch :-
● Compulsory :- Salad +
● Any 1 - 2 rotis OR 1–1.5 cups cooked rice +
● 1 Bowl Cooked Sabji +
● Any 1 - 1 bowl dal/rajma/chole OR 100–150 g paneer/tofu/chicken/fish
● 1 bowl curd/buttermilk
☆ Evening snack Choose one :-
● Roasted chana + tea
● Greek yogurt/curd
● 2 boiled eggs
● Sprouts chaat
● Fruit + a small handful of nuts
☆ Dinner Keep it protein-rich and slightly lighter :-
● 2 rotis OR a moderate portion of rice
● 100–150 g chicken/fish/paneer/tofu OR dal
● Plenty of cooked vegetables/salad
● Curd (if tolerated)
☆ Bedtime :-
● 1 Cup Cow Milk or 1 Cup Ginger tea (boil few slices of ginger in 1 cup water for 2-3 minutes. Strain and drink.(can add honey if required).
■ To prevent muscle loss :-
1. Continue 10,000 steps/day.
2. Add strength/resistance training 2–4 times per week; walking alone is not enough to optimally preserve muscle during weight loss.
3. Avoid crash diets, very low-calorie diets and prolonged fasting if they are causing excessive hunger.
4. Sleep 7–9 hours and maintain adequate hydration.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
who is trying to lose weight, walks ~10,000 steps/day, eats only 2 meals, and feels hungry, I would avoid making the two meals very restrictive. Better to make each meal high-protein + high-fibre + filling, and add one planned snack if needed.
Suggested daily structure
Early morning
* Water
* Tea/coffee without sugar or with minimal sugar
* If hungry: 5–6 almonds + 1 small fruit
Meal 1 – Brunch
* 2 multigrain/whole-wheat rotis OR 1–1.5 cups cooked rice
* 1 large bowl vegetables
* 1 bowl dal/beans OR 100–150 g paneer/tofu OR 2–3 eggs/chicken/fish
* Salad
* Curd/buttermilk if tolerated
Mid-evening – planned hunger-control snack
Choose one:
* 1 fruit + 8–10 nuts
* Roasted chana 30–40 g
* Sprouts chaat 1 bowl
* Greek/plain curd 150–200 g
* 2 boiled eggs
* Buttermilk + roasted chana
Meal 2 – Dinner
* 1–2 rotis OR 1 cup cooked rice
* 1 large portion of vegetables/soup
* Good protein portion: dal/paneer/tofu/eggs/chicken/fish
* Salad
* Keep fried foods, sweets and large rice portions limited.
For persistent hunger
* Don’t cut carbohydrates excessively.
* Aim for protein at both main meals.
* Increase vegetables, salad and fibre gradually.
* Drink adequate water through the day.
* Eat slowly and take ~15–20 minutes for meals.
* 10,000 steps are excellent, but weight loss will depend mainly on the overall calorie deficit and food portions.
* If he is genuinely hungry between the two meals, a controlled protein-rich snack is preferable to forcing only 2 meals.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening u have to take up consultation through app for that.
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Ms. Moumita Dutta
Dietitian/Nutritionist
11 yrs exp
Kolkata
You may contact for a personalized diet advice. For healthy tips follow my YouTube channel- Dietitian Moumita Dutta
https://youtube.com/@moumitadutta9588?si=cRiyTEjp0_4B6QJA
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Since how long is he doing this ? Has he lost any weight yet ? Did he get any blood tests recently?
A diet plan is made after considering many aspects this I would recommend you book a consult .
If you want general advice then yes walking regularly about 10k steps , eating home made small meals and avoiding outside food are basic ways to control weight gain
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Please book a consult for personalized diet plans
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