Indian diet plans

Question

I am unable to exercise due to my job. Please suggest suitable diet for me. Currently, I am very thin weighing only 45 kg and my height is 5 ft 9 in. I am 19 years old.

  • Nutritionist

    Thanks for using curill. According to your height and weight, your BMI is 14.71 kg/m2, which makes you fall in severely underweight category, according to WHO cut offs. Gaining weight is as difficult as losing weight. Focus on building muscle mass and not fat mass. For muscle mass, you need to include good quality protein in your diet from sources like milk and milk products, eggs, chicken, fish, etc. You can include protein powder like proteinex (2 tsp daily) in your milk to increase its nutritive value. These are safest and can be taken without any tension (but in limited quantities). You really don’t need to do gymming to gain weight. Just indulge yourself in some sport like badminton, tennis, basketball, etc. to be physically fit. Here is a food plan and sample diet plan made for you:

     

    Milk

    3 glasses

    1 glass milk = 300 ml each

    Egg

    1 medium

     

    Curd

    100 gm

    1 katori

    Paneer/chicken/fish  

    80 gm

    4 medium pieces

    Pulse

    2 katori dal

    (any kind of dal but prefer whole pulses)

    Vegetables

    500-600 gm

    2 katori sabzi cooked + 2 katori salad

    Fruits

    2  medium

    Any fruit of choice

    Cereals

    250 gm (equal to 12 small chapatti/phulka) 

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    3-4 biscuits

    2-3 small idli

    1 small dosa

    1 katori rice

    Fats

    10 tsp (50 gm)

    1 tsp = 5 gm

    Sugar

    8 tsp (30 gm)

    1 tsp = 5 gm

    Nuts

    4-5 almonds, walnuts (alternate days)

     

                                                   

                                                                                   DIET PLAN

     

       

    Breakfast (8-9 am)

    1 glass milk (1 full glass – 300 ml) + 3 brown bread/multi-grain bread sandwich /1 big bowl muesli/oats/dalia/upma/poha/idli + paneer (1 slice)/cheese slice

    Mid morning (11:00 am)

    1 fruit + any snack of your choice {cereal based}like sandwich, dal paratha, roll, cutlet, etc.

    Lunch (1-2 pm)

    4 small phulka / 1-2 big plate rice + 1 katori sabzi (with potato) + 1 katori daal + 1 katori curd + salad

    Tea time (4-5 pm)

    1 glass fruit shake + any snack of your choice {cereal-pulse based}like sandwich, dal paratha, roll, cutlet, etc.

    Dinner (8-8:30 pm)

    4 small phulka / 1-2 big plate rice + 1 medium katori sabzi + 1 katori dal with 2 paneer slices + salad

    Bedtime (10-10:30 pm)

    1 glass milk/kheer/custard/ice cream+ nuts/flax seed

     

    You can also make your own combination within the particular meal like pulao, rajma chawal, kadi chawal, etc.  You can also shift lunch and dinner in each other’s place. You can use peanut butter instead of plain butter to increase protein intake. Sprinkle grated cheese on your vegetable preparations. You can add flax seed powder in your chapatti flour. Mix 1 portion of soyabean flour in your wheat flour to make the chapatti more protein dense. Do tell us if you feel any difficulty in following this. Start gradually and then move to higher. Also, you should get yourself checked by a good doctor to see if there is any underlying cause of weight loss. Best of luck!