Perfect diet to stay in shape

Here is a perfect diet to stay in shape for those who weigh some extra pounds.

I am a 30-yr-old housewife. My height is 5’2” and I weigh 72 kg. I joined a gym a month ago and I am vegetarian. Can you please suggest a proper diet which will help me lose weight? I would be very thankful.

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Dolly Jain

Dolly, you really need to loose about 18-20 kgs as you are overweight. It’s good that you’ve started working out, as you will be able to reduce weight faster by exercising and dieting.

Early morning (7 am): 1 Fruit + 1 glass of skim milk.

Breakfast (10 am): Oats(4 tbsp)/ Wheat flakes/ museli(6 tbsp) in skimmed milk / 1 bowl Dalia/1 bowl upma/poha.

Lunch (1 pm): 2 roti(dry) + 1 bowl green veg + 1 bowl salad+1 bowl dal +1 bowl skimmed curd +100 gm skim paneer/soya paneer.

Pre-workout (3 pm): 1 slice of wheat bread / egg sandwich + 1 glass of skimmed milk as coffee/tea.

Post-workout (5 pm): 1 khakara/2 digestive buiscuits/ dry bhel + 1 bowl curd/ butter milk.

Dinner (8.30 pm): 1 roti(dry) + 1 bowl green veg + 1 bowl salad+1 bowl dal + 100 gm skimmed paneer/ soya paneer.

Also, drink about four litres of water everyday. Make sure you consumer smaller quantities of oil, not more than two tsp a day. Consume one tbsp of flaxseed (Alsi) powder after eating lunch and dinner.

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.