I am a 20 year old girl. My height is 5”4 and I weigh 40 kilos. I’m underweight and I’m fed up of it. Please suggest a proper vegetarian diet to gain weight.
Eating the right food in its correct amount will help you gain weight, so here is a diet for you.
Early morning: (7 am) 1 fruit with one glass milk
Breakfast: 1 bowl of muesli, oats, wheat-flakes or poha, upma or 2 idlis with one glass of milk (plain or shake) or one glass of fresh fruit juice.
Lunch: 1 katori (bowl) of vegetables with 3 rotis, 1 bowl of salad or green vegetables, 1 cup of sprouts, 1 katori of curd, 1 katori of paneer or tofu.
Snacks: 2 khakras or one plate of dry bhel or 2 whole-wheat toasts with green tea.
In between: 1 bowl of vegetable soup or 1 glass of fresh fruit juice.
Dinner: 1 katori of vegetables with 3 rotis, 1 bowl of salad or green vegetables, 1 cup curd, and 1 katori of paneer or tofu. Also consume up to four litres of water, and keep oils limited to 2tsp. Add 1tsp of flaxseeds to your meal.
I’m 31 years old, my height is 5’2” and I weigh 72 kilos. I’m suffering from severe headaches. Please suggest a veg diet plan to lose weight. Also suggest exercises as I have gained weight around my arms and waistline.
You need to lose about 15kg to be in good health. Join a gym and start a regular fitness programme, which includes cardio and strength training.
Early morning: Have a fruit along with a cup of green tea.
Breakfast: One cup of oats/muesli/wheat flakes with skimmed milk and a glass of fruit juice.
Lunch: 1 bowl of salad, 1 roti (without oil/ghee) with 1 katori of veggies, 1 cup curd, paneer or tofu.
Snack: (5.00 pm): A cup green tea with two whole wheat crackers, a handful of channa or peanuts.
In between: (7.00 pm): 1 bowl of vegetable soup.
Dinner: 1 bowl of salad, 1 roti (without oil/ghee) with 1 cup of vegetables, 1 glass of butter milk, paneer or tofu. Consume up to 5 litres of water everyday and keep the oils limited to 1tsp. Also add 1tsp of flaxseeds to your meals. You may also practise yoga, swimming, cycling to keep yourself fit.
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.