Indian diet plans

Question

I am 19 year old girl, weight – 64 Kg and height 162 cm. I am a vegetarian and I really like to eat pizza and chips. I run on a cross trainer for 30 mins daily and do exercises like squats and side lunges for 10 mins daily. Please suggest a diet plan.

  • Nutritionist

    According to your height and weight, your BMI is 24.43 kg/m2, which makes you fall in overweight category, according to Asian WHO cut offs. Although you are working out, but eating junk with that, is of no help. You are eating more calories than you burn. Eating once in a while is acceptable, like one slice pizza in a week or so. That can be considered as your cheat day. but if you will eat these things daily, then you will end up gaining tons of pounds which will require double the amount of exercise to burn the fat. Weight loss procedure is highly individualistic and depends on a person’s metabolism. If your metabolism is high, then you can target 1-1.5 kg of weight loss every week, which is ideal and healthy. You need to lose near about 7-8 kgs to reach the ideal body weight. Here is a food plan and sample diet plan made for you, which will help you to keep ideal body weight for long run.  

    Milk (double toned/ Skimmed milk)

    2 glasses

    1 glass milk = 300 ml each

    Curd

    100 gm

    1 katori

    Paneer

    45 gm

    2 medium pieces

    Pulse

    2 katori (50 gm)

    (any kind of dal but prefer whole pulses)

    Vegetables

    400-500 gm

    2 katori sabzi cooked + 2 katori salad

    Fruits

    1 medium

    Avoid banana, mango, litchi, cheeku,

    Cereals

    100 gm (equal to 5 small chapatti/phulka)

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Fats

    2 tsp (10gm)

    1 tsp = 5 gm

    (no butter, ghee, mayonnaise, cheese spreads, etc.)

    Nuts

    4-5 almonds, walnuts (alternate days)

     

                                                   

        DIET PLAN

    Early morning (6:00 – 6:30 am) – brisk walk/jogging for 20 minutes

    1 cup green tea/lemon tea/warm lemon water (w/o sugar) + 4-5 almonds/walnuts (alternate days)/ 1-2 tsp flax seeds

    Breakfast (8-9 am)

    1 glass milk w/o sugar (1 full glass –300 ml) + 2 brown bread/multi-grain bread sandwich /1 big bowl muesli/oats/dalia+ paneer (2 slices)

    Mid morning (11:00 am)

    1 fruit + ½ katori roasted chana/sprouts chaat/boiled chana chaat

    Lunch (1-2 pm)

    1 small chapatti (w/o ghee)+ 1 medium katori sabzi (less)+ 1 katori daal (w/o tadka and oil) + 1 katori curd + salad (more)

    Tea time (4-5 pm)

    1 cup weak tea/coffee + ½ katori roasted chana/ sprouts chaat/boiled chana chaat

    Workout

    20 minutes

    Post workout

    ½ katori soyabean chaat/kala chana chaat/sprouts/sprout corn salad/dhokla/besan cheela (oil free)

    Dinner (8-8:30 pm)

    1 small chapatti (w/o ghee)+ 1 katori sabzi (less) + salad (more) + 1 katori soyabean

    Bedtime (10-10:30 pm)

    1 glass full plain milk (w/o sugar) (can add essence or elaichi for taste)

    You can also make your own combination within the particular meal.

    ·         Eat more of salad and less of cooked vegetables.

    ·         Use vegetable oils in place of ghee, butter, mayonnaise, etc.

    ·         Restrict your intake of refined things like white rice, maida, white bread, biscuits, cookies, mathris, cakes, pastries, etc.

    ·         Limit your intake of fried foods, fast food items and processed foods like burgers, French fries, pizza, parathas, samosas, chips,etc.

    ·         Restrict your intake of potatoes, sweet potato as they have high carbohydrate content.

    If you feel hungry, you can have a plate of salad topped with lemon. Most importantly, drink at least 10-12 glasses of water in a day. This will keep your stomach full and you will feel less hungry. You may feel that we have told you a lot to eat. But it’s never about eating less, but eating right, in right time and in right proportion. Weight loss is always better when a healthy diet is accompanied with an exercise routine. Don’t forget to exercise. After you have achieved the desired weight, you can increase certain food items in your list with the required counseling. Best of luck!