How to eat right

Trying to lose weight? Ask our experts.

Hello, I am a 19-year-old girl. My height is 5’1” and I weigh 63 kg. I want to lose weight and also gain height. Please suggest a suitable diet for me.
Ambi
Hi Ambi. According to your height, your weight should be around 50 kgs. You can follow this diet.
Early morning: 1 glass lukewarm water + juice of ½ lemon (no salt / sugar/ honey)
Breakfast: 1 cup skimmed milk (no sugar) at 9 am + omelette with 2-3 egg whites with whole wheat toast / 2-3 idlis or 1 dosa with green chutney or sambar (made in a non- stick pan. Avoid coconut or groundnut chutney) / cornflakes with skimmed milk
Mid-morning (11.30 am) : 1 glass coconut water/ buttermilk at 11.30 am
Lunch (2 pm) : Always start your meal with a glass of water. Salads + 2 chapatis (dry) / 1 chapati + 1 cup rice + 1 ½ bowl dal / soya chunks + 1 bowl veg. + 1 cup curd (made from skimmed milk)
Evening snack (5 pm): One cup green tea + multigrain biscuits / dry bhel (without sev/puris) / wheat puffs.
7 pm: fruit bowl
Dinner (9 pm) : One bowl of homemade veg soup + salad + 2 chapatis (Avoid rice at night ) + 1 bowl dal /2 medium pcs of fish /3-4 pcs steamed, roasted or grilled chicken + veg 1 cup

I have a younger sister who is 15 years old. She is 5’3” and weighs nearly 80 kg. She has been exercising regularly with a personal trainer for the last three years but hasn’t lost any weight. Since she is asthmatic, she can’t do vigorous exercise. She has been taking steroids since she was 4 and doctors say this is the cause of her weight gain. Tuitions leave her with little time for long workouts. Please suggest a solution.
Jahnavi Vihari.
Follow this diet :
Early morning: 1 cup green tea + 1 fruit.
Breakfast: One cup of skimmed milk (no sugar) at 9 am + 2 whole wheat bread slices (avoid cheese / butter / jam) / 1 bowl oats porridge with skimmed milk / 1 plate poha (no groundnuts)
Mid-morning (11.30 am) : 1 glass bottle gourd juice
Lunch (2 pm): Always start with a glass of water. Salads + 2 dry chapatis or 1 chapati + 1 cup brown rice + 1 ½ bowl dal / sambar + 1 bowl veg. + 1 cup curd / buttermilk
Evening snacks (5 pm): One cup soya milk +handful of roasted chana / sprouts bhel. 2 digestive biscuits at 7 pm + 1 seasonal fruit (avoid banana / chikoo / sitaphal / mango)
Dinner: One bowl of homemade veg soup at 9 pm + salads + 1 bhakri (jowar/bajra/ ragi) (Avoid rice at night) + 1 bowl dal / dahi kadhi + 1 cup veg