Q: My height is 5’1”, and I weigh 65 kg. I want to lose weight around the stomach and hips. Can you please suggest a vegetarian diet?
According to your height, your weight should be 50-53 kg. You can follow this diet.
Early Morning: 1 glass of bottle gourd juice.
Breakfast: 1 glass of skimmed milk (avoid sugar).
11 am: 2-3 slices of whole wheat/ multigrain bread (avoid butter/ cheese/ jam) or oats porridge or one plate of upma/ poha.
1.30 pm: One seasonal fruit (avoid banana, chikoo, custard apple, mango).
Lunch: Always start your meal with a glass of water. Have one bowl of salad + 2 dry chapatis/ 1 chapati and 1 cup of rice + 1 ½ cups of dal/ sambhar + 1 cup of vegetables + curd/ 1 cup of vegetable raita (skimmed milk).
Evening snacks: 1 cup of green tea + dry bhel (no sev, papdi)/ soya puffs/ sprouts.
7.30 pm: 1 glass of thin buttermilk (skimmed milk)/ coconut water.
Dinner: 1 bowl of homemade vegetable soup + 1 bhakri (bajra + jowar + nachni) + 1 ½ cups of dal/ soya chunks + 1 cup of vegetables + salad/raita (avoid rice, papad, pickles).
Q: I am 31 years old, my height is 176 cm and my weight is 92 kg. I go for a 30-minute walk twice a day and also do 500 counts of pranayam/ kapalbharti. Please suggest a vegetarian diet regime that’ll help me bring down my weight to 70-72 kg.
According to your height, your ideal weight should be around 76-77 kg. Make these changes to your diet and eat a variety of foods rather than having only certain foods.
Breakfast: 1 bowl of Kelloggs corn flakes/ 2-3 idlis with sambhar/ 1 bowl of sprouts + 1 glass of skimmed milk (no sugar).
Mid-morning: 1 seasonal fruit.
Lunch: 1 bowl of salad + 3 dry chapatis + 1 ½ bowls of dal/ sprouts + 1 bowl of vegetables + curd/ buttermilk.
Evening: 1 cup of green tea + 3-4 Marie biscuits/ chana chaat/ 1 sandwich made from whole wheat bread (no butter).
Mid-evening: 1 fruit.
Dinner: The same as lunch.