I am 15 and I weigh 30 kgs. I am 4’9” tall. Please help me with a diet plan that will help me gain weight and grow taller. I’m vegetarian.
Dear Nidhi, considering you are just 15, you have almost three to four years to grow. So, you shouldn’t be worried. The average Indian height is around 5’3” to 5’6”, and weight is 50 to 55 kg. The increase in height also depends on your genetics and the release of certain hormones. Let nature take its course. You can only help yourself by cycling or swimming regularly. These activities boost your appetite. However, avoid fried and junk food.
Dear Smita, you are making several and very common mistakes. Never go on a foodless diet. Have a decent breakfast. Follow it up with a snack or some soup an hour before lunch. Have lunch, and then eat some fruit in the evening. The smallest meal of the day should be your dinner (a milk shake or only soup). You are getting exhausted because you are skipping lunch. Start going for morning or evening walks to get some exercise. Try this for a month and you should be happy with the results.
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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