Q Hi, I am 5'3" and weigh 53 kgs. I am a 19-year-old engineering student. Due to my studies, I have no specific diet and have gained some extra flab around my tummy, thighs, arms and shoulders. Though I have joined aerobics classes, I do not have a regular diet plan that could help me to reduce this fat. Please advice on the same.
A Hi Srishti, according to your weight and height, here is a diet plan charted out according to your needs.
Early Morning (7 am): One cup of green tea
Breakfast (8.30 am): One cup of skimmed milk (no sugar) with oats porridge or one plate of dalia upma.
Mid morning (11.30am): One fruit (any seasonal one, avoid banana, chickoo, custard, apple and mango).
Lunch (2 pm): Start your meal with a glass of water. Have a bowl of vegetable salad, two dry chapatis without oil or ghee and one cup of rice. You can have a bowl of dal or soya chunks. Have a bowl of vegetables with a cup of curd or one glass of buttermilk. Avoid papads and pickles.
Evening snacks (5 pm): One cup of soya milk with two to three multigrain biscuits. You can also opt for two-three steamed dhoklas with green
chutney or go in for a dry bhel, though without sev or puris.
Evening refreshment(7 pm): A glass of coconut water or buttermilk.
Dinner (9 pm): Start your meal with a bowl of homemade, mixed vegetable soup. Go in for a bowl of salad. You can have one bhakri made of either jowar, bajra or nachni mix. Avoid eating rice at night. You can choose from rajma, masoor dal, chavli usal or dahi kadhi. Complete you wholesome meal with a cup of vegetables.
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.
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