Quick and fast weight loss backfires:

I want to lose my weight within one month what food I have to follow please give me a diet chart my fat is almost deposit on my stomach which is necessary to loose recently my weight is 72kg my height is 5.5ft.

Gaining or losing weight is a gradual phenomenon where your body needs to adjust to the new diet pattern. Drastic loss in weight can come as a shock for the body. Hence even though you lose weight by drastic changes in the diet, you tend to gain weight immediately after the recovery. Sometimes you may also suffer from side effects that can occur due to drastic loss of weight. It is difficult to lose weight drastically and gain an ideal body weight within one month.

Considering your height being 5.5ft your ideal body weight should be 63kg.Since your present weight is 72kg you are in the range of overweight as your weight is 20% greater than the ideal body weight. You need to bring about some changes in dietary pattern and do regular exercise for reaching your ideal body weight.

Fat deposition in the stomach occurs if your energy intake is greater then the energy expenditure. Abdominal obesity is an independent risk factor for various health problems like heart disease, type 2 diabetes, high blood pressure and raised cholesterol levels. It is therefore essential to reduce abdominal fat.

A healthy lifestyle with exercise, diet and behavior modification is essential for reduction of weight and abdominal fat. Prefer fiber rich foods and foods that are rich in unsaturated fats. Drink ample amounts of water. Prefer vegetable and plant foods rather than animal foods. Cutting down on diet doesn’t mean that you cannot go out to eat or for parties. You can have outside foods and this can be balanced by consumption of healthy foods like carrot sticks, one apple or a glass of fruit juice.

A diet chart for reduction of weight and abdominal fat are:

1. Early morning: 2 fiber biscuits and a glass of water.
2. Breakfast: 2 slices bran bread with low fat spreads or low fat mayonnaise or a bowl of muesli with skimmed milk with fruits added. Do not add sugar.
3. Mid morning: One fruit with high water content.
4. Lunch: A bowl of vegetable soup. A big bowl of salads with low fat dressing. 2 wheat tortillas with pulse preparation, low fat yogurt.
5. Early evening: A piece of low fat pie.
6. Late evening: A glass of fruit juice and sprouted salad.
7. Dinner: A bowl of brown rice with boiled vegetables (except for potatoes). Or 2 wheat tortillas with lean meat preparation. One fruit.