Can someone help me awith a weight loss diet. I am obese due to several medicinal intake . cant go out for walks as i have an injured ankle. PLease help.
You will need to exercise as well. Try swimming if you can while your ankle is injured. Once its healed, go for walks 4-5 days a week walking a brisk non stop pace for 30-45 min.
Eat food at fixed hours.
Do not eat immediately after a workout.
Do not overeat.
If you are on insulin, make sure you have three proper meals with light snacks in between.
Do not eat fast; masticate and munch your food well before you swallow.
Drink a lot of water that will help flush the toxins off your system.
Make sure the gaps between your meals are short.
Avoid fried foods and sweetmeats.
Include fresh vegetable salad in every meal.
Have at least 20 to 25 grams of raw onion daily.
Add wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). This helps increase fiber in your diet. You can also make diabetic flour by mixing wholegrain cereal, soybean, black gram (Urad dal), jowar, bajra, Bengal gram (kala chana), wheat bran and barley. You can also add flaxseed and fenugreek seeds into the wheat flour.
Include sprouts in the diet. Sprouts are a fountain of nutrients.
You have to stop fat forming diet like sweets,meat , curd, milk, butter milk, ghee, icecreams for 2months.