WEIGHT LOSS

Client’s Assessment
Name Warda Nadeem

Weight 70 kg
Height 5’5”

Age 18 Y

No
Medical Condition

Food Intolerance No

Body Goal Weight Loss

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Dietary Recommendations

Caloric Requirement 1250-1350 kcal/day

Fluid Requirement 10-12 glass water/day

Basic calculations

Ideal Body Weight 57-62 kg

BMI 25.7 kg/m2

[Normal BMI is 18.4-24.9 kg/m2]

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Dietary Guidelines

Foods Allowed Foods Avoided

Whole grain chapati, Bran bread All purpose flour/ Refined

Basmati Rice, Whole oats, Whole Flour (Can take occasionally)
wheat pasta

Skinless Chicken, Fish, Eggs, Lentils, Mutton, Beef (Can take occasionally)
Beans, Chickpeas

All low fat dairy products Full fat dairy products

(Milk, Cheese, Yogurt)

All fresh fruits, nuts & seeds Canned fruits & artificial juices

Olive oil, Mustard Oil, Margarine, Creams, High fatty foods,

Sunflower Oil, Canola Oil Butter, Deep Fried Foods

Very Less brown sugar/Stevia/Sucral Excess Sugar & Sugary Products

Fresh/Frozen vegetables Canned Vegetables

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

1 Month Diet plan

Days Breakfast Lunch Dinner

 1 CD Chapati (40g)  Kebab Sandwich  Chicken Corn Soup

 Omelette [2 slice bran Bread [70g chicken

+ (3 chicken pieces)
(1 Egg 2 chicken kebabs fried +
+ in 1 teaspoon Oil 1/2 plate veggies
Some green + like cabbage, carrot,
Mon Coriander, onion, tomato Some onion, cabbage, Corn
+ lettuce sauteed in same +
1/2 teaspoon Oil) oil & Pan] 1 Egg
+
1 teaspoon
 1/2 cup Tea of corn flour (optional)
low fat milk Evening Snack +
Salt, Black pepper,
1 tsp any sauce]
Mid Morning Snack  200ml Low fat
Warm Milk

 10 Peanuts
 2 dates
 1 Medium sized
Apple/gauva

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 3 Dates
 2 CD sized  1 cup Low fat
 1 Boiled Egg Chapati (70g) Warm Milk (250ml)

 1 cup Tea

 Palm sized 2 fish  2 dates

Snack pieces cooked in any
form using 1
teaspoon oil
Tue  1 Medium sized  5 Tablespoon
Boiled Sweet Potato Roasted Grams

(200g)  1/4 plate salad (Bhunay Chanay)

 1 small sized
Apple/Orange

 Egg Sandwich  Beans/chickpeas  2 CD sized

Salad Chapati
[2 slice bran Bread
+
1 boiled egg [8 Tablespoon
Boiled  Chicken
+
chickpeas/beans Karahi/curry
3-4 tablespoon carrot,
cabbage sauteed in 1/2 +
Wed 1/2 carrot
teaspoon Oil]
+ [3 chicken pieces cooked
1 medium apple] using 1.5 teaspoon Oil]

 1 cup Tea
 1/4 Plate Salad

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 2 chicken kebabs
fried in 1 teaspoon oil  18-20 tablespoon
cooked vegetable
 1 CD chapati Pulao

 1 cup Tea (1 teaspoon oil)  1 cup low fat

warm Milk

Mid Morning
8-10 tablespoon
Thu

Snack Cooked Dal
 15 peanuts
(1-2 teaspoon Oil)

 1 medium sized
orange/apple/
banana  1/4 plate Salad

 3 dates

 Chicken sandwich
 1 medium
 2 CD Chapati Banana/any other
[2 slice Bran bread fruit
+
80g chicken (3 chicken
pieces) cooked using 1  3 chicken pieces
cooked with 1/2  1/2 cup Low
Fri teaspoon oil
plate any vegetable fat Milk
+
Veggies of choice]
(1 teaspoon oil)

 3 Dates
 1 cup Tea of
low fat milk

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

 1 Boiled Egg
 2 CD chapati
 1 Kebab fried in 1/2
teaspoon Oil  8 Tablespoon
Roasted Grams
 2 slice Bran Bread  1/2 Plate cooked
mix veggies
 1 cup Tea
(Peas, cauliflower,  1 cup Green
Sat carrot) Tea/ginger Tea
Snack

 2 Dates
 1 Boiled Egg
 5 Almonds

 1 medium sized
Apple/Orange

 Chicken
Pulao/Biryani
 1 medium sized
 1 cup Tea any Fruit
[20 Tablespoon
1 Boiled Egg cooked rice
  Handful of
+
Roasted/Boiled
3 Chicken pieces
Corn
Sun  7 Almonds +
2 teaspoon Oil]
 5 Tablespoon
 3 Dates Roasted Grams
 5 Tablespoon
Low fat
Mint Raita
 1 cup Green Tea

 1/2 Plate Salad

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Workout Plan

Days Workout

Side Bends (3 sets, 10 repetitions)

1

 Brisk Walk for 30-40 minute

 Mountain Climbers
2 (3 sets,15 reps)

 30 minutes walk

 Cross Crunches
(5 sets, 10 reps)
3
 30- 40 Minutes Walk

 40-60 Squats
4

 High knees Twists [4 sets, 20 repetitions]

5 (Take 20 sec rest in each round)

 Walk for 30 minutes

6  40-50 Minutes Walk

 20-40 Lunges
7

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics
 WEIGHT LOSS

Good Luck !

Dr. Amina Hassan

Doctor of Human Nutrition and Dietetics