How to do Weight loss challenge - #10473
Hi, I am 47 years old male from Bangalore working as manager.most of my day I need to sit and work. I started weight training and cardio . Taking whey protein, magnesium supplement. I am vegetarian, but my weight is keep increasing from 5 years. I am now 98kgs, height 5'11". After doing regular excercise and diet. My weight is not reducing.Iam having fatty liver and hba1c 6.3 but not taking any medicines. Please suggest how I can reduce my weight
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Doctors’ responses
Meal Frequency: 3 meals + 1 light snack
Calorie Target: 1600–1800 kcal/day
Macronutrient Split:
Carbs: 40% (complex carbs only)
Protein: 35% (plant-based + whey)
Fat: 25% (healthy fats only)
Allowed Foods: Proteins: Paneer (low fat), tofu, soy, lentils, dals, sprouts, whey protein (unsweetened), Greek yogurt (plain)
Carbs: Millets (ragi, bajra), brown/red rice, whole wheat roti, oats, quinoa
Fats: Avocado, olive oil, flaxseeds, walnuts, almonds
Veggies: All, especially cruciferous (broccoli, cauliflower), bitter gourd
Fruits: Berries, apple, guava, papaya (avoid banana, mango, grapes)
Lab Monitoring LFTs (Liver Function Test): every 6 months
HbA1c: every 3 months
Lipid Profile: every 6 months
Vitamin D & B12: once every year
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