Leena Mogre, the director of Leena Mogre Fitness and an aerobics, power yoga and weight training expert answers queries related to weight loss.
I’m an 18 year old, my height is 5’4” and I weigh 63 kg. Most of my weight is concentrated around the lower part of my body and thighs. Please suggest a diet plan.
According to your height, your weight should be around 55 kg. You can follow this diet.
Morning: 1 glass of warm water + juice of ½ a lemon (no sugar/ salt/ honey).
Breakfast: One glass of skimmed milk + 2-3 idlis/ 1 dosa with green chutney or sambhar (avoid coconut or groundnut chutney)/ muesli with skimmed milk/ 2-3 egg white omelettes with whole wheat bread.
Mid-morning: One seasonal fruit (avoid banana/ chicoo/ custard apple/ mango).
Lunch: Start with a glass of water + 1 bowl of salad + 2 chapatis (no oil/ ghee) + 1 cup rice + 1 bowl of dal/ sprouts + 1 bowl of vegetables + 1 cup of curd/ 1 glass of thin buttermilk.
Evening snacks: 1 cup of green tea + 2-3 multigrain biscuits/ 1 whole wheat sandwich (no butter)/ dry bhel (no sev/ puri).
7 pm: 1 fruit (seasonal)
Dinner: 1 bowl of mixed vegetable soup + 1 bowl of salad + 2 dry chapatis (avoid rice) + 1½ bowls of dal/ 2-3 pieces of chicken/ steamed grilled fish + 1 cup of vegetables
I am a 21-year-old girl, my weight is 51 kg and my height is 5’7”. Please suggest a vegetarian diet that would help me gain weight.
Early morning: A handful of soaked almonds + dates + raisins + cashews + pista.
Breakfast: 1 glass of milk (skimmed) + 2 tsp of protein powder + 2 parathas stuffed with paneer or vegetables/ 1 bowl of corn flakes/ wheat flakes with skimmed milk and sugar (with fruits)/ 1 bowl of sprouts.
Mid-morning: 1-2 seasonal fruits/ fruit juice.
Lunch: 3 chapatis + 2 bowls of rice + 1 ½ cups of dal/ soya chunks + 1 cup of vegetables + 1 cup of salad + 1 cup of curd.
Evening: 1 glass of fruit milkshake/ soya milk + 4-5 steamed dhokla/ corn chat/ nachani sheera.
Mid-evening: 1 fruit.
Dinner: 2 bhakris + 1-2 cups of rice/ khichdi + 1 ½ cups of dal/ paneer bhurji + 1 cup veg + 1 cup of salad.
Bed Time: Fruit custard.
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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