Weight loss guidance. Please suggest!

Hello, pls connect me through practo app directly.

With B12 118, D 21.47 and iron 36 you are quite deficient - that is why you feel tired all the time. Weight loss will be harder until deficiencies are corrected, so first focus on improving them. Don't crash diet now. Eat 3 regular meals, avoid skipping. ○ Plate: 1/2 veg, 1/4 roti / rice, 1/4 dal / egg / chicken / curd. ○ Avoid sugary drinks, fried, sweets, bakery. ○ Walk 30 min daily, strength 2 days, sleep 7 to 8 hrs. • Monday fast: ○ With low B12 / iron, full fast can increase fatigue and hairfall. Prefer light fast - fruits, milk, curd, nuts, water - not only water. If you feel dizzy, avoid fast till levels improve.

Please check with doctor.

Please ask me directly for personalized diet plan for you

We need to have detailed conversation about your daily meals , medical records , workout pattern , stress levels , hydration etc. then we can suggest for health upgradation. Please consult via app. Thanku

BMI- 27 - overweight range `Hi, thank you for sharing your reports. Your B12, Vitamin D and Iron are low, which is likely causing your tiredness. This is very common and can be managed. Please consult your physician for supplements, as food alone may not be enough. As a dietitian, I will plan iron-rich and B12-rich meals around your Monday fast so you don’t feel weak. First we focus on energy, then on weight loss. You will feel better soonl Connect me through practo for coustamized diet plan .

Based on your height (5’2”) and weight (67 kg), your BMI is approximately 27 kg/m², which falls in the overweight category. However, before focusing on weight loss, it is important to address your nutritional deficiencies, as they are likely contributing to your persistent fatigue and low energy levels. Your vitamin B12 level of 118 pg/mL indicates a severe deficiency, your vitamin D level of 21.47 ng/mL is insufficient, and your serum iron level of 36 is also low. Your diet should include high-quality protein sources such as eggs, milk, curd, paneer, pulses, soy products, fish, or lean chicken, along with iron-rich foods like green leafy vegetables, lentils, chickpeas, beans, sesame seeds, dates, and raisins. To improve iron absorption, pair these foods with vitamin C-rich fruits such as oranges, guava, amla, or lemon, and avoid consuming tea or coffee within one to two hours of iron-rich meals. Aim for gradual weight loss through a balanced, calorie-controlled diet rather than restrictive dieting, as crash diets can worsen nutrient deficiencies. Since you observe a fast on Mondays, ensure that your fasting meals include nutritious options such as milk, curd, paneer, fruits, nuts, makhana, and buckwheat (kuttu) or barnyard millet (samak) preparations to maintain adequate protein and energy intake. In addition, drink 2–3 litres of water daily, engage in at least 30 minutes of moderate physical activity such as brisk walking, and get 7–9 hours of sleep each night. Correcting your nutrient deficiencies while following a healthy, balanced lifestyle will help improve your energy levels, reduce fatigue, and support safe and sustainable weight loss. Based on your height (5’2”) and weight (67 kg), your BMI is approximately 27 kg/m², which falls in the overweight category. However, before focusing on weight loss, it is important to address your nutritional deficiencies, as they are likely contributing to your persistent fatigue and low energy levels. Your vitamin B12 level of 118 pg/mL indicates a severe deficiency, your vitamin D level of 21.47 ng/mL is insufficient, and your serum iron level of 36 is also low. Your diet should include high-quality protein sources such as eggs, milk, curd, paneer, pulses, soy products, fish, or lean chicken, along with iron-rich foods like green leafy vegetables, lentils, chickpeas, beans, sesame seeds, dates, and raisins. To improve iron absorption, pair these foods with vitamin C-rich fruits such as oranges, guava, amla, or lemon, and avoid consuming tea or coffee within one to two hours of iron-rich meals. Aim for gradual weight loss through a balanced, calorie-controlled diet rather than restrictive dieting, as crash diets can worsen nutrient deficiencies. Since you observe a fast on Mondays, ensure that your fasting meals include nutritious options such as milk, curd, paneer, fruits, nuts, makhana, and buckwheat (kuttu) or barnyard millet (samak) preparations to maintain adequate protein and energy intake. In addition, drink 2–3 litres of water daily, engage in at least 30 minutes of moderate physical activity such as brisk walking, and get 7–9 hours of sleep each night. Correcting your nutrient deficiencies while following a healthy, balanced lifestyle will help improve your energy levels, reduce fatigue, and support safe and sustainable weight loss.

Aim for a calorie deficit of about 300–500 kcal/day. * Consume 1.2–1.5 g protein/kg ideal body weight/day to preserve muscle. * Fill half your plate with vegetables at lunch and dinner. * Choose whole grains (millets, oats, brown rice, whole wheat) instead of refined flour. * Avoid sugary drinks, sweets, bakery products, fried foods, and packaged snacks. * Drink 2.5–3 liters of water daily. * Exercise: * 150–300 minutes/week of brisk walking, cycling, or other cardio. * Strength training 3–4 days/week to improve fat loss and maintain muscle mass. Vitamin D Deficiency * Take a vitamin D supplement only as prescribed by your doctor, based on your blood level. * Get 15–30 minutes of sunlight (arms and legs exposed) between 10 AM and 2 PM, 3–5 days per week if possible. * Include: * Egg yolks * Fatty fish (salmon, sardines, mackerel) * Fortified milk or yogurt * Fortified cereals * UV-exposed mushrooms (vegetarian option) Vitamin B12 Deficiency * B12 deficiency usually requires supplementation, especially if blood levels are low. * Depending on the severity, your doctor may recommend: * Oral B12 tablets (e.g., 1000–1500 mcg daily for a period), or * B12 injections if the deficiency is severe or absorption is impaired. * Include B12-rich foods: * Eggs * Milk, yogurt, paneer * Chicken * Fish * Lean meat * Fortified breakfast cereals (for vegetarians) Protein Sources for Weight Loss * Eggs * Chicken breast * Fish * Low-fat paneer * Greek yogurt/curd * Tofu * Soy chunks * Lentils, beans, and sprouts Lifestyle Tips * Sleep 7–9 hours every night. * Manage stress with yoga, meditation, or breathing exercises.

You have vitamin d and b-12 is deficient Take there supplement For diet connect over consultation

At this stage, I would recommend prioritizing correcting your deficiencies first rather than following a very restrictive weight-loss diet consult your doctor and start supplementation for Vitamin D, B12 & iron. Secondly a well- balanced calorie-controlled diet with adequate protein will help you lose weight gradually while improving your nutritional status. ✅️Focus on: • Protein with every meal (dal, paneer, milk/curd, soy, tofu, sprouts, eggs if you eat them). • Iron-rich foods like green leafy vegetables, garden cress seeds (halim/aliv), jaggery in moderation, dates, raisins, black chana, rajma, and soy. Pair these with a Vitamin C source (lemon, amla, oranges, guava) to improve iron absorption. • Vitamin B12-rich foods such as dairy products and fortified cereals. Since your B12 is very low, diet alone is usually not enough, and you should consult your physician regarding B12 supplements or injections. • Vitamin D through safe sunlight exposure (20–30 minutes most days) and doctor-prescribed Vitamin D supplementation, as food sources alone are usually insufficient. • Avoid tea or coffee for at least 1–2 hours before and after iron-rich meals or iron supplements, as they reduce iron absorption.

Consult your doctor and start your supplementation as soon as possible.

I would also advise getting a personalized diet plan based on your food preferences, fasting routine, and lifestyle so that your deficiencies can be corrected while you lose weight safely without worsening your symptoms.

Good afternoon pls kindly connect directly.