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Q. Hi, I’m 5.1” and I weigh 78 kgs. I am a 38-year-old woman and I’ve been operated twice due to some gynaec problem. I’ve gained a lot of weight around my tummy and shoulders. Please advise a diet plan.
-Varsha S Kadam
Early morning (7.30 am): One glass of Bottle Gourd juice.
Breakfast (9 am): One cup of skimmed milk, a bowl of wheatflakes, or two egg-white omelettes with wholewheat bread.
Mid-morning (11.30 am): One fruit
Lunch (1 pm): Two dry chapatis + sprouts (rajma/ chana/ moong ) or soya chunks + one cup of vegetables + one cup of curd (prepared from skimmed milk) + salad
Evening snacks (5 pm): One cup of green tea with a snack like ragi puffs or soya khakras
Late evening (7 pm): Coconut water
Dinner (8 pm): A bowl of vegetable soup + one bhakri (nachni/ jowar/ bajara) + one bowl of dal or two pieces of grilled fish + one cup of vegetables.
By Leena Mogre, Mumbai-based fitness expert.