Q Hi, I am a 22 year old girl, 5'5" tall and weighing 105 kgs. Even though I weigh so much my body, I used to lead a very active life. I never felt obese, as I went for brisk walks and even ran a lot. But last week, I had a fall and the ACL ligament of my right knee got completely torn as per the MRI reports. This ligament problem has been there for years and started when I fell while playing in school. The doctor has asked me to get a ACL reconstruction surgery done. I have my CA exams in November so I’ve postponed the surgery. But I’ve been advised to lose weigh before the operation. Please suggest a vegeterian diet for the same.
Vidya, it’s good that with this weight too you are active, but you must shed kgs to fight obesity. Since now you have a medical problem, only a diet can help you. After the surgery, start exercising so that you get faster results. Here is the vegetarian diet for you.
Early Morning (7 AM): 4-5 pieces of almonds + 2 pieces of walnut+ a glass of skimmed milk.
Breakfast (9.30 AM): 4 tbsp oats or 6 tbsp wheatflakes/ museli or a bowl of upma+ a glass of skimmed milk.
Lunch (12.30 pm): 1 dry roti +a bowl of green vegetables+ salad + skim paneer (home-made) or soya tofu or a bowl of skim curd.
Evening (3.30 pm): 2 digestive biscuits or 2 wheat toast +1 cup tea.
Snacks (6.30 pm): 1 bowl of sprouts or 1 khakara+bowl of skim curd or buttermilk.
Dinner (9.30 pm): 1 bowl of green veggies/ soup + salad +100 gm home-made paneer/ soya tofu.
In addition, have 3-4 liters of water a day. Consume less oil, keep it to 2 tsp/day. Add Flaxseed (alsi) powder 1 tbsp after lunch and dinner.
Q I am 30 year old housewife. I’m 5.2" and weigh 72 kgs. I joined gym a month ago and I am a vegetarian. Can you please suggest me a diet to lose weight?
Dolly you need to lose about 18-20 kg as you are overweight. It’s good that you’ve started a workout, since a combination of exercise and diet wil help you achieve your ideal.
Early Morning(7 AM) : A fruit + a glass of skim milk.
Breakfast (10 am) : 4 tbsp of oats or wheat flakes/ museli (6 tbsp) in skim milk / dalia or upma.
Lunch (1 pm) : 2 dry roti+ a bowl of green veg + salad+ dal+ skim curd +100 gm skim paneer/Soya paneer.
Pre workout (3 pm): A slice of wheat bread/ egg sandwich +1 glass of skim milk as coffee/tea.
Post workout (5 pm): 1 khakara/ 2 digestive buiscuits/ dry bhel + curd or butter milk.
Dinner (8.30 pm): 1 fdry roti + 1 bowl green veg + salad+ dal+ 100 gm skim paneer/ soya paneer.