Your BMI is ~ 28 ( overweight )
Advice: 1) fruits 2) Vegetables 3) Avoid processed food 4) Daily exercise
Optional supplemental: 1) Tab Supradyn 1 tab after breakfast 2) Tab Shelcal 500 1 tab daily after lunch 3) Cap darolac 1 cap daily for 2 weeks 4) Tab Omega 3 1 cap daily for 1 months 5) Tab Cyra D 1 tab before breakfast for 1 week
Investigation: 1) Vit B12 2) D3
Thanks, Angel. You’re 20, 154.97 cm tall, and weigh 67 kg — which means you’re a bit overweight (BMI ~28), and experiencing bloating, inflammation, and signs of nutritional deficiency This can make you feel tired, heavy, dull, and unwell.
Let’s fix this from the root by targeting your gut, diet, and nutrient absorption— not just temporary solutions. GOAL:
✅ Reduce inflammation ✅ Improve digestion and bloating ✅ Absorb nutrients fully ✅ Lose excess fat naturally ✅ Balance energy, skin, and mood
PART 1: Reduce inflammation & Bloating
Eliminate These for 30 Days:
* 🌾 Gluten(maida, wheat roti, bread) * 🥛 Dairy(milk, paneer, cheese – causes bloating for many) * 🍬 Sugar and artificial sweeteners * 🍟 Fried, packaged, processed food * 🥤 Cold drinks, excessive tea/coffee
Daily Anti-Inflammatory Routine
| Time | What to do
| 🌅 Morning (Empty Stomach) --1 tsp ghee in warm water + 1 soaked fig + 5 soaked raisins
After 10 mins -15 min yoga/stretching (focus on twisting poses, cat-cow, child’s pose)
Before lunch/dinner - jeera ajwain water
Evening -Herbal tea with saunf + ajwain + ginger |
Night -Triphala powder (1 tsp) + warm water (clears colon & improves absorption)
PART 2: Absorb More Nutrients
Even if you’re eating well, if your gut is inflamed, you won’t absorb vitamins. Superfoods to Heal Gut & Boost Nutrients:
* Moringa powder or leaves (1 tsp/day) – covers most vitamins & minerals * Amla juice– vitamin C & iron absorption *Roasted sesame seeds – calcium & magnesium * Banana + overnight soaked chia seeds – potassium, fiber, omega-3s * 🧄 Garlic + cooked veggies – kills bad gut bacteria
Basic Supplements (1–3 months, then review):
Multivitamin -Revital H Woman or Wellwoman
Calcium -Shelcal 500 (with lunch)
Vitamin D3 -60,000 IU sachet once a week x 8 weeks |
Iron - Livogen/Zincovit (post lunch)if tired, pale, or periods heavy
PART 3: Clean & Light Diet Plan (Bloat-Free)
Early Morning -Ghee + warm water + soaked dry fruits
Breakfast -Moong chilla / Poha / Oats + fruit (banana or papaya)
Mid-morning -coconut water / fruit / soaked almonds
Lunch - Rice + dal + sabzi + salad + 1 tsp ghee
Evening -Herbal tea + roasted chana or fruit
Dinner (light, early) - Vegetable soup / khichdi / daliya
Post-dinner - Triphala + water or ajwain water
#Natural Weight Loss Tips (No starving) * Eat dinner before 7:30 PM * Avoid lying down after meal * Walk 10-15 mins after meals * Include protein in every meal(dal, moong, chana, egg if non-veg) * 2.5+ liters water daily
Be consistent and positive about it riya and do follow up after 2 weeks to tell me about the improvement you made
Reducing inflammation and bloating involves a mix of dietary adjustments, lifestyle changes, and ensuring you meet your nutritional needs adequately. To tackle inflammation, you might want to consider incorporating more anti-inflammatory foods into your diet. These typically include fruits and vegetables rich in antioxidants, like berries, leafy greens, and nuts. Also, using more olive oil, fatty fish like salmon that are high in omega-3 fatty acids can be beneficial. Try to reduce or limit your intake of processed foods, as these can often contribute to inflammation.
When it comes to bloating, a common culprit is consuming foods that are difficult for your body to digest, like those high in processed sugars or artificial sweeteners. Increasing your intake of natural fibers can help your digestive system work more efficiently, which might reduce bloating. Be mindful of sauces or spices that might cause gas or bloating, like beans or legumes. Keeping hydrated is important too—aim for 8-10 glasses of water daily unless your doctor advises otherwise.
For achieving your nutrient needs, focus on a balanced diet that includes a variety of food groups. To ensure you get enough calcium, enrich your diet with dairy products like yogurt and cheese, or if you’re lactose intolerant, consider fortified options like almond or soy milk. Don’t overlook leafy greens like spinach or broccoli, which also contain calcium. For vitamins, aim to integrate whole grains, lean proteins, and vibrant vegetables into your meals. Consider regular blood tests to monitor nutrient deficiencies, and possibly a multivitamin supplement if recommended by a healthcare practitioner, but keep in mind that these should not replace whole foods. Exercise also plays a significant role; engaging in regular physical activity can enhance your overall health, improve metabolism, and aid nutrient absorption.
In case of any serious symptoms or persistent issues, a consultation with a doctor or a registered dietitian could provide a more tailored approach. Nutrient deficiencies sometimes indicate underlying conditions that need professional evaluation. Be sure to keep track of any persistent changes in your health, and seek medical advice if needed.
