Brief Answer:
Relevant diet chart suggested

Detailed Answer:
Hello Sir

I can certainly understand your concern

I have worked through your attached query in detail.
I received and noted your response.

Weight reduction should be a gradual process

The ideal weight in your case should be in the range of 55 to 60 kgs.

In the initial course it's advisable to reduce the 20 to 25 kgs gradually over 3 to 6 months.

Conservative measures_ Diet and lifestyle modification should be the corner stone in the initial 3 to 6 months.

Medications are required only if there is no improvement noted after 6 months.

Limit the total calorie intake to less than 1800 kcal/day

Consume oatmeal daily for breakfast

Avoid fried and fatty food stuff

Include green leafy vegetables on daily basis

Regular exercise( brisk walk) for 20 minutes a day for 5 days a week.

Limit intake of high calorie diet.

Include chapati/pulka for dinner.

I am here providing you with the required diet chart.

Early Morning (6:30 – 7:30 a.m) 1 cup fenugreek soaked water

Breakfast (7:30 – 8:30 p.m) 4 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 3 almonds

Mid-Morning (10:00 – 10:30 a.m) 1 cup milk/soy milk or fruit juice( pomegranate or orange juice)

Lunch (12:30 – 1:00 p.m) 3 rotis + 1 serving of white rice + 1 cup dal + 1 cup mixed vegetable curry or chicken curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)

Post Lunch (3:30 – 4:00 p.m) 1 cup bean sprouts, 20 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices

Dinner (7:00 – 7:30 p.m) 3 rotis + 1 cup mixed vegetable curry / chickpeas / fish + ½ cup yogurt + ½ cup salad + 1 cup warm milk with a pinch of turmeric before bed.

This diet will ideally keep the total calorie intake to less than 1800 per day.

Additionally it's important to screen yourself for Diabetes Mellitus and Thyroid issues through appropriate tests in view of obesity.

Post your further queries if any
Thank you

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