Hello, as I had said in my previous question that I need to reduce 20 kgs of my weight n had asked on how can I reduce it? But now my problem is, I am a typical south indian where rice, idli, dosa, chapati plays a very important role in our food which r carbohydrates. I do cycling for 1 hour in the night n few exercises in the morning. My main issue is I do not know wat r the foods thats I should eat to reduce weight. So I kindly request you to please schedule a daily diet plan for me as to when n wat food dish should I eat. Please this is a sincere request please give me detailed scheduled daily diet plan please.

Dt. Riyaz KhanDietitian/Nutritionist6yrs exp

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There is nothing wrong is carbohydrates. Rice or chapati or idli does not lead to weight gain. Eating excessive calories more than what your body needs, leads to weight gain. Most people eat simple diet of rice/chapati on weekdays and splurge on outside food, party food, popcorn, burgers etc on weekends. It is this weekend /outside food that leads to excess weight. It is this high calorie food that you got to reduce. As per your height / weight, you need 1660 calories per day to maintain your weight. If you want to reduce, then you got to take -500, that is 1150 cals per day. It would mean one roti or one fistful of rice with lots of dal /veg and salad in each meal. Take three fruits daily before meals. Add more buttermilk, lime water and water to your intake. Take more proteins in your meals/ in betweens like sprouts etc. You can consult privately for a customised diet chart.  

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