Hi doctor am 82 kg with hanged belly. Can you suggest simplest diet plan? Am an Indian so please suggest indian menu. Also what work out required daily?

Hello. You can start taking foods like oats, Dalia,chokar ki roti, all green vegetables, seasonal fruits, green tea in your diet. Drink green tea twice in a day at least. I am sharing a sample plan with you so that you have an idea. Also quantity of your food is very important. Breakfast- 2 medium katori Dalia/ upma/ poha with one cup of milk/ tea mid morning- 1 bowl of fruits salad like apple, papaya, pear, jamun etc. Lunch- 2 medium size chapati with medium katori Dal or curd and medium bowl salad evening tea- 1 cup of Jasmine tea or green tea with one fist of roasted chana or murmura dinner- 2 medium katori of mix veg Dalia and veg (seasonal )/ Dalia with milk/ muesli with milk/ wheat flakes with milk post dinner- 1 cup of milk with 4 almonds soaked this way you can manage your meals include atleast 12 glasses of water in a day. Start with yoga initially and brisk walking that will help you to maintain your weight.  

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