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Junk food is real trashy

health and fitness Updated: Jun 10, 2010 14:23 IST
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I am 15 years old, I weigh 60 kg, and my height is 5’4”. Most of my weight is around my stomach, hips and thighs. Please suggest a diet.

Since you’re a teenager, it’s not recommended that you follow a very strict diet. Instead, concentrate on increasing your outdoor activity through sports and avoid junk food. Follow these tips:
Don’t skip the first meal of the day.

Include low fat milk and dairy products in your meal. Have cottage cheese and yoghurt.

Eat fresh fruits and dry fruits.

Do not eat in front of the TV.

Have small, frequent well-balanced meals including a variety of cereals, pulses, dal, sprouts, vegetables and fruits. Avoid processed, packed foods and flour products.

Avoid fried foods and concentrated sweets, carbonated beverages, chocolates, cream biscuits, cakes and pastries.

I’m 29 years old, my height is 5’4” and I weigh 65 kg. I gained almost 15 kg in the last six months, all of which I want to lose. Please suggest a diet plan as I don’t get time to exercise.

According to your height, your weight should be 55-57 kg, so you have to reduce 8 kg. Without exercise, the diet mentioned below won’t help. Go for morning walk (30 mins). Avoid using road transport for short distances and take the stairs.

Early morning: 1 glass of lukewarm water.
Breakfast: 2 egg white omelettes + 1 whole wheat toast + papaya slices/ apple/ pear.
Mid morning: 1 glass of thin buttermilk.
Lunch: 2 chapatis + 1 bowl of dal/ 1 cup of usal + 1 cup of vegetable + vegetable raita.
Evening snack: One cup of tea + any snack such as 2 idlis with sambar/ 1 cup of chana chat.
7 pm: Mixed vegetable soup.
Dinner: 1 chapati + ½ a cup of rice + 3-4 pieces of chicken or dahi kadhi + 1 cup of vegetable + + salad.
Bedtime: Any seasonal fruit.