Food & Nutrition
Pain In Left Leg
Q: I am a 43-year-old married woman with weight 78kg and height 5 feet 6 inches. Please suggest a diet plan for me to quickly lose weight? I feel severe pain in my left leg whenever I walk or stand for longer period. Can you please suggest some remedies for hunger pangs and for the dark circles around my eyes? Rubeena
A: You need to reduce around 15kg to be in proper shape. For hunger pangs you can take an apple, an orange or a guava. To get rid of your dark circles take proper sleep of at least 8 hours per day and drink plenty of water. Avoid any kind of stress or depression and meditate for a few minutes daily. You are feeling pain in your left leg because you are overweight. Imagine what will happen if you are bound to carry 15kg shopping bags with you 24 hours a day, your body will ache badly. To get rid of the pain you will have to shed those extra pounds. You can lose 1kg per week if you constantly follow my suggested diet and exercise. Make a habit of high intensity exercise for 30 minutes per day. Bring healthy changes in your eating pattern. Take a bowl of cereal for break fast, salad and chicken for lunch and yogurt and daal for dinner along with brown bread slices.
Underweight Buddy
Q: I am a 23-year-old girl with height 5'8 inches and my weight is 45kg. I am underweight and people tease me for my skinny look that makes me feel embarassed. Can you please give me some advice on how to put on weight? Maya
A: You are 13kg under weight. There are few rules which will help you with your quest to bulk up! Eat healthy food consistently. Try to have three healthy meals everyday other than snacks. Eat larger than normal portion. Have a glass of banana shake or potato shake for breakfast with one cup of walnuts, almonds and peanuts. Take salad with rice for lunch and paratha with egg omelette for dinner. Join a gym for weight lifting, you can get excellent results with it. Take a proper nap at night of around 8 hours. Don't feel bad about yourself and ignore the teasing and taunting by people. Try to adopt a healthy lifestyle with positive thinking. Be confident about your looks and attitude.
Allergic To Eggs
Q: I am allergic to eggs, could you please suggest me some healthy breakfast options which I can have rather than eggs? Hina
A: If you're allergic to eggs then there is no need to be worry as other healthy options are easily available through which your body can fulfil its protein requirement. The most important advice I would like to give you is that never skip your breakfast. You can enjoy brown bread slice with low fat yogurt or jam at breakfast. The other good option for healthy breakfast could be a bowl of cereal with skimmed milk and fresh fruits chunks. Having walnuts at breakfast will provide you with the Omega3 fatty acids which are beneficial for your health. On alternate days you can also have a cheese sandwich with a glass of orange juice. Having oranges or orange juice will make you fresh and provide you with vitamin C which will increase your iron absorption. If you still feel hungry you can have bran rusks at breakfast.
Ideal Weight
Q: I am a 39-year-old lady with height 5'5 inches and my weight is 67kg. I want to know about my ideal weight and should I have to lose a few pounds to look better? Laiba Khan
A: You are at least 10kg overweight and your ideal weight should be 50-55kg. Try to lose weight by bringing healthy changes in your lifestyle. Going on a diet seems boring to many as it deprives them of their favourite food. It has been observed that many people regain weight when the diet is over. For a permanent weight loss change your relationship with food. Eat healthy reduced calorie diet and exercise regularly. Eating fewer calories does not necessarily mean eating less food. It definitely doesn't mean that you have to walk around in a constant state of deprivation. Drink plenty of water before every meal. Take salads and soups before having proper lunch and dinner and it would reduce your caloric intake. A practical and easy advice for you is to make some healthful and easy adjustments in your food diary.
Atkins Diet
Q: What is an Atkins diet? Is it safe and effective to follow? Shabana
A: Atkins diet basically focuses more on proteins intake for weight reduction. It will be interesting to know that it has been named on its founder Mr. Atkins. People can lose weight by following Atkins diet but it exposes you to a lot of complications. The higher intake of proteins in diet causes problems like constipation, headaches and nausea. It will also put extra pressure on kidneys to get rid of the excess proteins. High protein diet results in an increase in cholesterol levels and blood pressure due to unnecessary intake of eggs and meat. These days the colon cancer patients have been increased mainly because of the lack of dietary fibre in diet. Many people across globe are getting excellent results with Atkins diet but I would suggest you to accommodate foods rich in dietary fibre in your protein diet. Eat fresh vegetables and fresh fruits as they will provide the necessary fibre your body needs.
Polycystic Ovarian Syndrome
Q: I am a young girl with weight 84kg and height 5 feet 4 inches. I have been suffering from polycystic ovarian syndrome which has led me to irregular periods, hair loss, dark circles, increased growth in facial hair and stretch marks all over my stomach. I am also a patient of low blood pressure and I have gotten my varicose veins operated around six months ago. I have started putting on weight since the age of 20. Can you please advice me on a diet and exercises as I am getting married in April. Ayesha Tariq, Dubai
A: You haven't mentioned the age otherwise it would be easier to give you a proper target. If I assume your age in early 20s, then you have to lose 30kg, which is a huge target to achieve. Polycystic ovarian syndrome is very common among women. It increases the tendency to gain weight a lot due to resistance of body to hormone called insulin. Most of my patients have been suffering from similar syndrome and it's very interesting to know that such women give excellent results in weight loss. First of all get your fasting serum insulin levels checked. If they are high enough then a proper medication will be needed. Laser therapy can help to curb your facial hair growth rate.
As you are getting married soon it's also important to know for you that irregular menstrual cycle can lead to infertility. It would be really good if you consult a gynaecologist or a dietician to get proper treatment. Avoid junk food completely and increase the intake of fresh vegetables and fruits.
Pain In Left LegQ: I am a 43-year-old married woman with weight 78kg and height 5 feet 6 inches. Please suggest a diet plan for me to quickly lose weight? I feel severe pain in my left leg whenever I walk or stand for longer period. Can you please suggest some remedies for hunger pangs and for the dark circles around my eyes? Rubeena
A: You need to reduce around 15kg to be in proper shape. For hunger pangs you can take an apple, an orange or a guava. To get rid of your dark circles take proper sleep of at least 8 hours per day and drink plenty of water. Avoid any kind of stress or depression and meditate for a few minutes daily. You are feeling pain in your left leg because you are overweight. Imagine what will happen if you are bound to carry 15kg shopping bags with you 24 hours a day, your body will ache badly. To get rid of the pain you will have to shed those extra pounds. You can lose 1kg per week if you constantly follow my suggested diet and exercise. Make a habit of high intensity exercise for 30 minutes per day. Bring healthy changes in your eating pattern. Take a bowl of cereal for break fast, salad and chicken for lunch and yogurt and daal for dinner along with brown bread slices.
Underweight BuddyQ: I am a 23-year-old girl with height 5'8 inches and my weight is 45kg. I am underweight and people tease me for my skinny look that makes me feel embarassed. Can you please give me some advice on how to put on weight? Maya
A: You are 13kg under weight. There are few rules which will help you with your quest to bulk up! Eat healthy food consistently. Try to have three healthy meals everyday other than snacks. Eat larger than normal portion. Have a glass of banana shake or potato shake for breakfast with one cup of walnuts, almonds and peanuts. Take salad with rice for lunch and paratha with egg omelette for dinner. Join a gym for weight lifting, you can get excellent results with it. Take a proper nap at night of around 8 hours. Don't feel bad about yourself and ignore the teasing and taunting by people. Try to adopt a healthy lifestyle with positive thinking. Be confident about your looks and attitude.
Allergic To EggsQ: I am allergic to eggs, could you please suggest me some healthy breakfast options which I can have rather than eggs? Hina
A: If you're allergic to eggs then there is no need to be worry as other healthy options are easily available through which your body can fulfil its protein requirement. The most important advice I would like to give you is that never skip your breakfast. You can enjoy brown bread slice with low fat yogurt or jam at breakfast. The other good option for healthy breakfast could be a bowl of cereal with skimmed milk and fresh fruits chunks. Having walnuts at breakfast will provide you with the Omega3 fatty acids which are beneficial for your health. On alternate days you can also have a cheese sandwich with a glass of orange juice. Having oranges or orange juice will make you fresh and provide you with vitamin C which will increase your iron absorption. If you still feel hungry you can have bran rusks at breakfast.
Ideal WeightQ: I am a 39-year-old lady with height 5'5 inches and my weight is 67kg. I want to know about my ideal weight and should I have to lose a few pounds to look better? Laiba Khan
A: You are at least 10kg overweight and your ideal weight should be 50-55kg. Try to lose weight by bringing healthy changes in your lifestyle. Going on a diet seems boring to many as it deprives them of their favourite food. It has been observed that many people regain weight when the diet is over. For a permanent weight loss change your relationship with food. Eat healthy reduced calorie diet and exercise regularly. Eating fewer calories does not necessarily mean eating less food. It definitely doesn't mean that you have to walk around in a constant state of deprivation. Drink plenty of water before every meal. Take salads and soups before having proper lunch and dinner and it would reduce your caloric intake. A practical and easy advice for you is to make some healthful and easy adjustments in your food diary.
Atkins DietQ: What is an Atkins diet? Is it safe and effective to follow? Shabana
A: Atkins diet basically focuses more on proteins intake for weight reduction. It will be interesting to know that it has been named on its founder Mr. Atkins. People can lose weight by following Atkins diet but it exposes you to a lot of complications. The higher intake of proteins in diet causes problems like constipation, headaches and nausea. It will also put extra pressure on kidneys to get rid of the excess proteins. High protein diet results in an increase in cholesterol levels and blood pressure due to unnecessary intake of eggs and meat. These days the colon cancer patients have been increased mainly because of the lack of dietary fibre in diet. Many people across globe are getting excellent results with Atkins diet but I would suggest you to accommodate foods rich in dietary fibre in your protein diet. Eat fresh vegetables and fresh fruits as they will provide the necessary fibre your body needs.
Polycystic Ovarian SyndromeQ: I am a young girl with weight 84kg and height 5 feet 4 inches. I have been suffering from polycystic ovarian syndrome which has led me to irregular periods, hair loss, dark circles, increased growth in facial hair and stretch marks all over my stomach. I am also a patient of low blood pressure and I have gotten my varicose veins operated around six months ago. I have started putting on weight since the age of 20. Can you please advice me on a diet and exercises as I am getting married in April. Ayesha Tariq, Dubai
A: You haven't mentioned the age otherwise it would be easier to give you a proper target. If I assume your age in early 20s, then you have to lose 30kg, which is a huge target to achieve. Polycystic ovarian syndrome is very common among women. It increases the tendency to gain weight a lot due to resistance of body to hormone called insulin. Most of my patients have been suffering from similar syndrome and it's very interesting to know that such women give excellent results in weight loss. First of all get your fasting serum insulin levels checked. If they are high enough then a proper medication will be needed. Laser therapy can help to curb your facial hair growth rate.
As you are getting married soon it's also important to know for you that irregular menstrual cycle can lead to infertility. It would be really good if you consult a gynaecologist or a dietician to get proper treatment. Avoid junk food completely and increase the intake of fresh vegetables and fruits.
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