Can you believe at age of 69 years (weight 119.5 to 94.5 kg)!! Yes it’s 100 percent true!!
A 69-year-old obese male patient ,underwent coronary angioplasty PTCA 2 years ago (percutaneous transluminal coronary angioplasty after discharge from hospital . Cardiologist Doctor had advised to reduce weight, so visited our OPD ( Nanavati Max Superspeciality hospital ) for almost more than a year. Each time was given diet chart with timing and correct nutrition as you know Chrono-nutrition play very crucial role in reducing weight with difficult patient . It is sticking to specific meal times daily to ensure metabolism gets synchronize with your biological or circadian clock. Keeping in mind the value of timing with biological clock ,treated this obese patient. Amazing results patient had got as he lost 24 kg weight with only lifestyle modification and right foods habits. His BMI has come to almost normal.
Note: Prior coming to me he has
tried all different types of diet
,available in market. Even visited many weight loss clinic.
Let’s Set a daily routine: What daily diet should look
like, according to Ushakiran Sisodia, R.D
Diet tips to improve your health
Food is medicine , now a days been realized by many of us As our
body gives signal and do "you know that you become what you eat".
That means whatever you eat daily reflects on your skin and body. If you will
have a well-balanced nutrient-rich diet, all skin and health-related problems
will stay away, but if you indulge in junk and fatty food then it can be hard
to prevent weight gain and chronic diseases.
Similarly, when you are trying to maintain weight or
stay fit, the type of foods you put on your plate matters a lot. It is common
knowledge that one needs to eat healthy to improve health and to shape, but it
can be really hard to decide what to add and what to avoid. To help you
overcome this problem,
I suggest sustainable diet plan to improve the resting
heart rate and reduce the circumference, which will eventually lead to weight
loss.
How to Start your day
I recommend something to eat within 10 to 15 minutes of waking up. Eating
in the first hours after you wake up in the morning helps to kickstart your
metabolism and keeps you active throughout the day.
Taking spices in the morning can lead to an acne outbreak, while tea and coffee can lead to stomach irritation. The best things to have in the morning are fresh fruit or nuts. You can have soaked almonds, walnuts.
Mid-morning:
Hunger can be
quite difficult to deal with. This is the time when most people cave into their
cravings and opt for unhealthy food options. To prevent this and stay on track,
have something perishable and filling. Like have any seasonal fruit, coconut water.
Breakfasts:
Having fresh and warm homemade food for breakfast is what I
suggest. You can have any regional foods that are parts of your culture like
idli, dosa, poha or parathas. All are good for your health and have distinct
health benefits. Avoid packaged cereals and juices for the morning. Also, avoid
skipping breakfast as it will make you cranky and disrupt your day.
Lunch:
12am to 1 pm is the best time to have your lunch. Only eating is not crucial, what you eat is equally important. Have regular meals like chapati, rice, dal. Remember to include millet in your meal have chutney with it. In summers, you can have jowar or ragi.
Evening snacks:
Between 4 pm-6 pm: So it is crucial to have something in between these two meals to avoid cravings. The time gap between dinner and lunch is too much, I recommends having a wholesome meal like nuts or homemade snacks. At this time you may have peanuts, sprouts, and other homemade snacks with tea. Also, have full-fat milk tea and coffee with sugar.
Dinner:
2-3 hours before bedtime is between 7 pm- 8:00 pm. For dinner, khichdi, rice and dal are the best options. Rice is the lightest grain and having it at night can prevent the problem of indigestion. It also acts as a prebiotic.
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