Diet to lose weight/control sugars

- Increase ghee/butter/lard
- Stop jaggery/sugar as much as possible
- Reduce carbohydrates from rice, ragi, jowar, wheat (including all millets)
- Increase consumption of red meats/poultry (with skin), fish, eggs, milk/dairy (full fat) (1)
- Increase consumption of vegetables/sprouts
- Not more than one fruit a day
- Avoid tea/coffee/milk one hour before and after food
- Have lime juice with food and also at other times
- Eat when hungry. Try to give longer fasting gaps between meals (Avoid snacks) (2)
- Eggs two a day (at least 4-5 times a week)
- Cut down to stop safflower/sunflower/bran oil etc. Use olive oil only for salads, not in high flame/high temperature cooking. Use coconunt oil/ butter/ ghee/lard for cooking.

This is not a replacement for medical treatment (3)
Diversity comes from addition of foods from different food groups like legumes and pulses, eggs, milk and dairy, fruits and vegetables, meat and poultry, fats and oils, cereals and millets. You shouldn’t get all your nutritional requirements only from one food group
Calorie intake from carbohydrates can be maximum around 50% of total requirement (can be less also), 30% or more from fats and oils & 15-20% or more from proteins.

One gram each of carb gives 4 calories/ protein 4 calories/ fat 9 calories

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