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Help in getting balanced diet
I am a female, 29years old, 5'4inch tall with 54kg weight. My body fat % is 27.91. I have a deficiency of Vitamin D, B12, Iron and detected with subclinical hypothyroidism.
I am skinny specially my arms are too thin as if whatever I eat doesn't have any impact on my arms especially. I need to increase protein intake in my diet and get rid of these deficiencies because it is causing hair fall and thinning of my hair too.Also, I have low immunity and feel tired these days. I have started including 2-3 eggs on alternate days, a spoon of mixture seeds (pumpkin, flax, sunflower, muskmelon, and berries) daily, a spoon of chyawanprash daily, almonds, walnuts and a glass of green tea at night in my diet along with my normal daily diet. Its been only 3-4 days that I started with these but am feeling very tired and weak. Can anyone please suggest if any of these items is not good for me?
PS: I am also taking 2 tablets of Keraglo Eva daily, Calcitas D3 weekly.
Thanks!
Answers (8)
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Hello please choose direct consultation accordingly will suggest you.
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vitamin d spend more time in sunlight add mushroom yolk cheese in your diet
eat daily citrus fruits daily yogurt almond garlic ginger papaya for your immunity boosting
vitamin b12 milk egg fish
avoid some food for thyroid soyaproduct cabbage broccoli spinach cauliflower
eat high protein diet
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Hi, thank you for your enquiry.
Fat loss is a gradual process. There is no quick fix approach. Following a healthy diet which has optimal amounts of first class proteins, reduced carbohydrates & healthy fats along with a structured exercise program that is balanced with weight training and cardio will surely help. Thyroid imbalance will slow down the rate of fat loss, be consistent and patient.
For personalised diet and exercise guidance please contact us.
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Choose direct consultation for detailed information about this
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Contact me through practo direct consultation for further information surely help you.
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Hello user
Sure ,we will help you
But before prescribing any thing we need some information like
. Vitals
. Purpose
. Medical history
. Family history
. Occupation
. Physical activity
. Daily routine
And many more
So, if you want to contact us,you can contact us directly thru the link below
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For more information or to contact me directly or via phone or for online counseling contact
https://www.facebook.com/doctorplanmydiet/
Thanks with Regards
Dt. Ankita
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Ms. Sayantani Mohinta
Clinical Nutritionist
17 yrs exp
Mumbai
Hi , I am Nutritionist Sayantani. You can visit my website thediethub.zest.md for diets. I provide metabolic diets thru this website online.
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Ms. Geetanjali
Dietitian/Nutritionist
22 yrs exp
Mumbai
Hi, Have Whole grains like Bajra, Red poha, Leafy vegetables like Cauliflower greens, Dill leaves. Garden cress seeds (Halim) 1-2 tsp soaked overnight and to be had with a dash of lemon added.lemon water to be had with meals.These will take care of iron deficiency. Also for d3 and b12 you will have to supplement as they are only found in animal food sources.Weight is a sum total of Bone, Water, Muscle and fat. You need to gain muscle to get healthy .Have a well balanced diet. Eat 6-8 meals a day. Have carbohydrate and protein rich food combinations like
Banana or Mango milkshake, Mix nuts and dryfruit chikkis, Soya or paneer veg rolls etc. Include high biological value proteins which are very well absorbed like- Milk,curd,Paneer, Meat,Fish,Eggs etc.
Include essential fats like Almonds,walnuts,flaxseeds etc. Eat on waking up and do have a bed time meal like milk and light snack. Do not fast or overeat as this will not help.
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