Brief Answer:
Hello and welcome to HealthcareMagic

Detailed Answer:
Yes, I can help you. You did not mention whether you were vegetarian or not.

I will give you a sample one day non-vegetarian diet to guide you. Most of my patients choose a 1200 calorie reduction diet. Your aim for a healthy weight loss is 1 kg a week, no more.

I suggest that along with nutritional changes, that an exercise program be implemented. Look at "Power Yoga" or something interesting to you that you can do 150 minutes a week to start working your way up to one hour per day. There is a best way to burn fat. Start with gradually increasing your heart rate until you can keep it at target heart rate zone for at least 20 minutes. You will have to learn to check your heart rate or get a device that straps on your wrist to do it for you.

The calculation for your heart rate is 206-29(age)=maximum heart rate of 177
and multiply by 65-70% = 115 -124 beats per minute as target range. So start out at 65% target heart rate or 115 beats per minute and work up to 124 beats per minute. This will burn maximal fat.

Drink clear green tea with caffeine up to 5x per day. No milk in it. This will burn fat and increase metabolism and calories burned. If the caffeine interferes with your sleep try decaffeinated toward evening hours.

Cut out all added sugars (read labels), zero trans fat, lower fat intake in general, no fried foods. Increase fiber gradually while drinking 8-10 glasses of water per day.No soda, no juices (eat fresh fruit well washed or canned) or limit pure juice to 1/2 cup per day.

Limiting sodium to 2300 mg/day will help you rid yourself of water retention and weight.

Here is a sample one day diet:
From The Desk of: XXXXXXX J. Shattler, MS, RDN


1200 Cal Non-vegetarian Diet Chart:

The 1200 Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and fish that are included in breakfast, lunch and dinner. It’s best to stay away from red meat because of the high level of saturated fats. It’s certainly not a good option for those trying to lose weight.

Timing     Foods To Eat     Calories
Early Morning     Lukewarm Water with Lemon 1 glass     0
     Tea without Sugar + 2 Biscuits     90
Breakfast     2 Hard-boiled Eggs + 2 Slice Brown Bread     290
     OR     
     2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm)     310
Mid-Morning     1 Banana/1/2 cup Melon/20 Grapes     50
Lunch:     Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup curd + Salad 1 Bowl     360
Evening     Butter Milk 1 cup     35
Dinner     1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl     380
     Total     1205/1225 Cal

A good multivitamin would also be helpful to you.If you have prenatals left, you may take those.

Here is another sample 1200 calorie meal plan:

1200 Calorie Meal Plan XXXXXXX Diet Plan
Food Item     Amount     Protein(g)     Calories (kcal)
EARLY MORNING
Fenugreek seeds with 1 cup of water     –     –     –
Tea (without sugar) green tea only     1 cup     4     35 XXXXXXX Biscuits     2     1     56
Breakfast
Stuffed methi/palak /lauki paratha     2 small     7     200
Curd     50 gm (1 cup)     3     30
OR
Egg white / Paneer Bhurji     1 medium bowl     6     130
Plain roti (no oil )     2 small     3     150
OR
Vegetable poha/upama/oats/daliya     1 soup bowl     4.5     230
MID MORNING
Apple /guava/orange
Green tea, clear     1     –     40
LUNCH
Salad (10 mins before lunch)     1 Medium bowl     1     30
Capsicum + gobhi veg     1 medium bowl     1     85
Dal     1 soup bowl     6     130
Phulka (no ghee)     2     6     175
EVENING
Milk / green tea      1 cup     2     35
Roasted chana + Muri     1 cup     5     85
DINNER
Salad (10 mins before dinner)               
Phulka (no ghee     2     4.5     150
Lauki veg     1 cup     2     85
Curd
Green tea     1 cup     3     30
LATE NIGHT
Skim Milk (no sugar)     1 glass     4     120
Total     –     49.5     1286

Oil for salads can be made with extra virgin olive oil and herbs to get healthy monounsaturated fat in your diet.

With regards to your hernia, you will be more comfortable if you take the following tips:
Eat smaller more frequent meals so as not to overfill stomach
Citrus may bother your hernia causing more acid reflux. If oranges,grapefruit bother you, substitute another fruit.
A high fat diet not only will bother your hernia, it will slow down weight loss.
Sleep on an incline to keep food contents from coming back into the esophagus.

You mentioned reducing weight before surgery but were not clear on which surgery and when. Keep in mind 1 kg a week maximum means at least 10 weeks to lose the 10 kg. after pregnancy.

Constipation will be helped by movement/activity, increasing fiber and water, prunes.

I am also making these recommendations assuming you are not breastfeeding.

I hope these ideas are helpful. Please feel free to write back for any clarification or close and rate the query if I have addressed your concerns.

My very best wishes, XXXXXXX Shattler, MS, RDN

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Brief Answer:
Hello Dear, Thank you for clarifying

Detailed Answer:
The second diet plan I sent is vegetarian. I sent two. One is non-vegetarian (the first) and the second is vegetarian. The format did not keep when I cut and pasted it, apologize for that.

Here are some additional weight loss tips for an Asian XXXXXXX weight loss diet:
Aviyal- too high in fat unless gravy is non-fat recipe
Chutney: lower in salt is good dip to use, low in calories
Dal: careful of portion sizes. good sources of protein. To rid yourself of gas, soak beans first, drain and refill with fresh water. Or, bring to boil and drain, use fresh water. This applies to all lentil based dishes
Dhansak: healthy dish
Dhokla: healthy dish
No Idlii
No Kofta
Raita: good choice

This gives you further ideas.

Another generalized 1200 calorie vegetarian diet

Following is a Generalized 1200 Cal Vegetarian Diet Chart:

Vegetarians have a wide range of option in this diet as they can include vegetables, lentils, pulses, cottage cheese (paneer) and yogurt on their menu as a source of protein, vitamins and nutrients. The Vegetarian diet includes:

Timing     Foods To Eat     Calories
Early Morning     Green Tea, clear     0
     2 Biscuits     90
Breakfast     2 Rotis + 1/2 cup Paneer Curry     330
     OR     
     Brown Bread Upma 1 plate + Milk 1 cup     300
Mid-Morning     1 Banana/1/2 cup Melon/20 Grapes     50 Green Tea, clear
Lunch     Brown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl     345, Green Tea, clear
Evening     Butter Milk 1 cup     35, Green Tea clear
Dinner     2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 370
     Green Tea
     Total     1220/1190 Cal


The key, my dear, is ACTIVITY. In combination with a good diet high in fiber, low in fat, no added sugars, lots of water, should all work towards losing weight. Also, recall that when you are overweight, you are INSULIN RESISTANT, so while not diabetic it would serve you best to eat as if you had diabetes because of your insulin state.

Try not to watch TV while eating. Have family meals. I know it is difficult to get a good night's rest with a new baby, but refreshing sleep and stress control is very important to weight loss.

I will be unavailable for the next 6 hours, but am here after that to answer any clarifications you may have. In the meantime,read over what I have sent you. I promise to get back to you later if you have anymore queries or clarifications.

Good luck and congratulations on your baby! XXXXXXX Shattler, MS, RDN

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