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Avoid refined foods

Leena Mogre's advice is to stay off refined foods. Here are more tips on how to keep your diet in check and stay fit.

health and fitness Updated: Aug 12, 2010 13:20 IST
Leena Mogre

I am a 20-year-old girl. My height is 165 cm and I weigh around 65 kg. In July, I started yoga lessons. But I haven’t been able to lose flab on my arms, stomach and thighs. My diet is as follows:
Breakfast: 1 glass of a health drink + biscuit / bread / toast
Lunch: 2 chapatis + 1 cup veg
Evening snack : 1 glass milk + biscuit / Maggi / poha
Dinner: 1 chapati + 1 bowl rice + 1 bowl veg curry + vegetable bhaji + pickle. I have an omelette, fish or meat at night.

According to your age and height, your weight should be 58-60 kg. Avoid having refined flour in the form of Maggi, biscuits and pav. Try to eat at least two fresh fruits every day. Follow this diet:
Early morning: One glass of lukewarm water with lemon juice + 1-2 soaked almonds + 1 walnut + few black raisins
Breakfast: One cup of low fat milk + 2 tsp of proteinex + 1 cup muesli or 1 plate dalia upma
Mid-morning: Any fruit
Lunch: 1 chapati + 1 cup of rice + 1 bowl dal / egg white omelette + 1 cup veg + curd / buttermilk + salad
Evening snack: 1 cup soya milk + rusk / whole wheat sandwich / 1 dal dosa with green chutney
Dinner: 2 chapatis + 3-4 pieces of chicken / 2 pieces of fish / 1 cup sprouts + 1 cup vegetable + salad

I am a 20-year-old student. I am 5’1” tall and weigh 82 kg. I want to lose approximately 5 kg. I am not able to go to the gym because of my studies. I am a vegetarian. Please suggest a diet plan.
Amit Kapoor
According to your height and age, your weight should be approximately 50-55 kg. So you need to lose 20-25 kg.
Breakfast: 2 whole wheat bread slices with 2-3 egg boiled egg whites / bowl of oats with skimmed milk + fruits like apple / pear
Mid-morning: One glass of thin buttermilk
Lunch: 2 rotis + ½ cup rice + 1 cup rajma / chana / 1 bowl mixed dal + 1 cup veg + veg raita
Evening snack: 1 cup of skimmed milk + ½ cup wheat flakes
Mid-evening: Sweet lime / musk melon pieces
Dinner: 2 rotis + soya chunks / dahi kadhi / paneer bhurji + 1 cup veg + salad
Since you need to lose 20-25 kg, you also need to exercise for 45 minutes to an hour every day. Just dieting might not be able to help you lose weight and maintain it.