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Try to avoid pizza or pav bhaji for dinner

One should have small meals (at least 5-6 meals) instead of the standard three-heavy-meals-a-day diet. Leena Mogre answers your fitness queries.

health and fitness Updated: Aug 01, 2011 20:12 IST
Leena Mogre

One should have small meals (at least 5-6 meals) instead of the standard three-heavy-meals-a-day diet.

Q I’m 20 years old, 5’2” and weigh 58kg. I have a lot of weight on the lower body (specially the bust-line) and want to reduce my weight. I’m a vegetarian and don’t suffer any medical problems. Please suggest a diet plan and yoga routine.
- Bhagyashree Shah

According to your height, your weight should be 50-55kg. So you just have to reduce the fat percentage in your body. Try to include first-class proteins in your diet like milk products, dal and pulses — which can include soya and tofu — and fruits and vegetables. Avoid junk or fried food and cola-based beverages. Have wholesome meals and avoid snacks like chaat,
sandwiches, pizzas or pav bhaji for dinner.
You can follow this diet:
* Breakfast: Soya milk (1 cup), green chutney and steamed dhoklas (4-5 pieces) or dalia upma
* Mid morning: A fruit or a glass of vegetable juice
* Lunch: Three phulkas, or two phulkas with rice and dal (1 cup), vegetables and salads, a cup of curd (made from skimmed milk)
* Evening snacks: Low fat milk (1 cup) with wheatflakes (half a bowl) or cream crackers (2-3 pieces) or dry bhel.
* 7 pm: A fruit
* Dinner: Vegetable soup, two small bajra rotis / khichdi (1 bowl) / two phulkas and dal (1 bowl) / moong / chavli (¾ cup) / paneer bhurji / dahi kadhi (1 bowl), and vegables and salads

Q I’m 19 years old, 5’9” and 74kg in weight. I’ve been working out in the gym for the past one year. I gained results initially, but I haven’t seen any further changes in my body size in the last few months. Please suggest a diet plan to gain extreme bulk.
- Raj Koli

Dear Raj, according to your age and height, you should be 70-74kg. To gain weight, increase the complex carbohydrates and proteins in the diet. Your protein intake should be about 1.2-1.4 grams per kilo of body weight. So approximately 90-95g of proteins are needed per day. Try to have pre and post-workout meals, and have proteins especially after working out. Also have a variety of cereals like whole wheat, brown rice, ragi and oats. If you are a non-vegetarian, include egg whites and lean pieces of chicken and fish. Otherwise, have milk, curd, dal, pulses, soya, sprouts (boiled) and a handful of dry fruits. Since you’re consuming excess proteins, keep yourself hydrated by drinking at least 10-12 glasses of water a day. Regularly have 2-3 fruits or fruit juices in your diet. Try to have small meals (at least 5-6 meals) instead of the standard three-heavy-meals-a-day diet.