hi Dr

We would like to inform you that if your length is equal to 168 cm, your BMI is 31.9 kg / square meter, which means that you suffer from obesity of the first degree and you must lose at least 20 kg of your weight by following a healthy low-calorie diet for a period of not less than 4 months With exercise to stretch the body with an average effort of 45 minutes 3-5 days per week

We recommend cardio and resistance exercises.

Your daily energy requirement is approximately 2,400 calories, so we recommend you follow the 1400 calorie diet

An example of a healthy weight loss diet 1400 kcal

Drink 2 cups of warm water on an empty stomach and 2 cups before each meal.

Breakfast: sliced vegetables with a bowl of bread, a loaf of tender brown bread, two egg whites or 2 tablespoons chickpeas or white cheese a small piece to be boiled, a triangle of cheese or a spoon of yogurt or a cheddar slice, half a cup of milk.

Snack: banana or medium-sized apple.

An unsweetened green tea cup

Lunch: vegetable soup bowl or salad bowl with desired spices, a small brown bread loaf or 6 tablespoons of rice, equivalent to a cup, 90 grams grilled chicken breast or grilled fish half a fish.

Snack: a cup of low-fat yogurt, a green salad without added fat.

A cup of cinnamon or unsweetened ginger.

Dinner: a small sandwich consisting of half a loaf of small brown bread, 2 tablespoon of yoghurt, 1 cucumber slices, and half a cup of natural juice.