Diets to stay fit

Fitness Queries

Q I am 22 years old, 5’3” in height and I weigh 92 kg. Please tell me what diet and exercises to follow to get fit.
Subashish

Hi Subashish, according to your height, you should be around 58-60 kg. You can follow this diet:
Breakfast (8:30 am): One glass of milk (no sugar), preferably low-fat milk or skimmed milk. Two to three idlis or two small dosas, with green chutney and sambar. Avoid coconut chutney and prepare the dosas on a non-stick pan. Or you can have oat porridge/muesli with milk or a plate of poha.

HT Image

Mid morning: One fruit (seasonal variety)

Lunch: 2 chapatis (dry, no oil/ghee) + 1 cup rice + 1.5 bowls of dal/sprouts + 1 cup of vegetables + 1 cup curd/buttermilk (skimmed milk) + salad

Evening snacks: one cup green tea, two to three multigrain biscuits and a handful of roasted chana or a whole wheat sandwich without butter.

Mid evening: A fruit (Avoid bananas, chikoo, sitaphal, mango.)
Dinner: A bowl of mix-veg soup + two dry chapatis + 1.5 cups of dal or two to three pieces of fish or chicken (deskined) + a cup of veggies + salad.

I am a 26-year-old boy, 5'10" in height and I weigh only 70kg. I go to gym and I want to gain weight and build muscles. Please help me out.
Manish

Manish, your ideal body weight should be around 75 kg. Follow this diet.

Early morning: A handful of soaked almonds, dates and a few raisins

Breakfast (9 am): One glass of skimed milk + an omlette made of 3-4 egg whites with two slices of whole wheat bread or a a bowl of corn/wheat flakes with skimmed milk and sugar (can add fruits).

Mid–morning (11 am): a glass of fruit juice

Lunch (1.30 pm): three chapatis + a cup of rice + 1.5 cups of dal/sprouts/soya + a cup of veggies + a cup of salads + a cup of curd

Evening (5.30 pm): One glass fruit milkshake or sweet lassi + any snacks like 3-4 steamed dhokla with green chutney/corn chaat.

Mid Evening: One fruit

Dinner: Two bhakri (jowar+bajra+nachani) or four chapatis + a cup of rice + 1.5 cups of dal/ four to five pcs of chicken/fish + a cup of veggies + salads.

Email your health queries tobodynsoul@hindustantimes.com