Eat right, reduce fat

Fitness queries

Q I am 21-years-old, 5’3” tall and weigh 58 kg. My main areas of concern are my belly, waist and arms. My college timings are from 9 to 5, but my travel time is about an hour. Can you suggest a diet?
Deepti

A Your weight is ideal according to your age and height. But you need to improve your body composition. You can

follow this diet.

Early Morning:

1 glass lukewarm water + juice of ½ lemon (no salt, sugar or honey)

Breakfast:

One cup of skimmed milk (No sugar) + 2-3 egg white omelette with 1 whole wheat toast / 2-3 idlis or 1 dosa with green chutney or sambar (Avoid coconut or groundnut chutney) / oats porridge

Midmorning:

1 fruit

Lunch:

Salad + 2 dry chapatis or 1 chapati + 1 cup rice + 1 ½ bowl sprouts + 1 bowl veg. + 1 cup low-fat curd

Evening Snacks:

1 cup soya milk + dry bhel / roasted chana /one whole wheat veg sandwich without butter.

One fruit

Dinner:

One bowl veg soup + salad + 1 jowar, bajra or ragi bhakri + 1 bowl dal / 2 pieces grilled or steamed fish/ 3-4 pieces grilled, steamed or roasted chicken.