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Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

Answered 28285 | Rating 97.6%

Nutritionist
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4554126 I would like you to help me, because last year I was with 106 kg. I did a diet on my own, exercises, and in 4 months I lost 35 kg. After that, autumn arrived and in the winter I gained 20 kg. I'm with 90 kg and I'm desperate. I can't reduce the amounts I eat and I'm eating wrong again. So I decided that I need the help of a specialist, and I would very much like you to help me with a weekly menu. My biggest problem is at night, because I get very anxious and get up at night to eat anything I find. Help me please.

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Expert's Answer: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

Answered 28285 | Rating 98%

 
Dear Customer
Welcome, and thank you for trusting us
 
 
I recommend you to lose weight  gradually through several phases and avoiding harsh diet that make you lose weight in very short period.
divide your daily menu to 6 light meals to improve your feeling of satiety and to be able losing weight in healthy, sound manner.
 
 
Making small changes in your diet and lifestyle can improve your health as well as your weight loss, here is some suggestions :
 
  • Start each day with a nutritious breakfast, and do not skip your morning hours with out eating food
  • Teach yourself to eat when you're really hungry and stop when you're comfortably full, and try to eat your meals seated at a table, without distractions
  • Reduce your portion sizes by 20%, or give up second helpings and try lower-fat dairy products
  • Switch to cafe au lait, using strong coffee and hot skim milk instead of cream
  • Drink eight glasses of warm water a day with squeeze lemon, 1 cup before each meal and two cups befor breakfast
  • Divide your meals to 6 meal along day and eat a nutritious meal or snack every few hours
  • Use nonstick pans and cooking spray instead of oil to reduce the fat in recipes
  • Eat salad before the meal to reduce hunger
  • Do not sleep after eating directly and make a period of 3 hours between eating and bed time
  • Try different cooking methods, such as grilling, roasting, baking, or poaching and flavor your foods with herbs, vinegars, mustards, or lemon instead of fatty sauces
  • Do some aerobic exercise for at least 45 minutes, such as walking, swimming, running
  • Avoide eating carbohydrates at night and try eat foods rich in fiber and vitamins from fruits and vegetables and whole grain like oats, wheat and legumes 
 
I'll give you a moderate calorie diet, follow it as a first stage:
 
In the morning : 2 cups warm water with a squeeze of lemon juice
 
After 1 hours ( breakfast ) : 2 slices of whole grain bread + 1 boiled egg or fried with 1tsp olive oil or 1/2 cup low fat cheese or 3 tps of beans or soy with a squeeze of lemon and little of salt, vinegar, green onions + 1cup fresh vegetables (slices) + 1cup low-fat milk
 
After two hours : 1 cup of green tea with ginger or cinnamon or a 1cup soaked cumin with lemon
 
After two hours : 1 serving fruit ( apple / orange / grapefruit / guava cup of strawberry) or 1/2 cup fresh fruit juic
 
After two hours :1 medium checkin breast ( skinless, grilled or poached) or medium grilled fish or 1canned tuna( large size), or tray 3 slices of grilled steak or 3 slices of turkey(all kinds of meat, combined with the lemon juice and all the wanted spices) or 1,1/2 cup of lentils or Chick Peas ( added cumin and lemon ) or cooked green bean +2 cups of green salad (add tsp of olive oil) + 6 tps of rice (cooked) or pasta or corn or 2 slices of whole grain bread.
 
After two hours: 40g nuts or 1cup of popcorn + 1 serving fruit ( apple / orange / grapefruit / guava cup of strawberry) or 1 cup jello 
 
After two hours ( dinner , preferably before 3 hours from bed time ) :1 cup low fat yogurt  with lemon +1 pieces whole grain biscuits or 1 cup green salad with 3 tps of red kidney bean or two tablespoons of oat mixed with 1/2 cup low fat milk or you can have the same breakfast bu withot bread.
 
 
Feel free to message me anytime here if you have further questions. 
 
It’s our pleasure to help. Please feel free to reach out to me anytime. 
 
You can also ask our other certified experts in various fields such as: Nutritionists, Lawyers, IT Experts, Therapists, Mechanics, Doctors, Handymen, and more.
 
Kind Regards
 

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Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

Answered 28285 | Rating 97.6%

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