Fitness Q&A: Diet chart for vegetarians

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Hi, I am aged 24, but 89 kgs, I do not eat junk foods and oily, But i am unable to put down my weight, many friends tell that it is hereditary for me.

You may have a tendency to gain weight. But you can definitely lose weight if you make an effort.

Diet plus exercise is the ideal way to lose weight. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ High fibre
§ An active lifestyle
§ Consistent, sensible eating and exercise habits

2. please suggest me some ideas to loose weight.i suffer from cholestrol, now i don’t even drink milk also, only black tea.

Avoid foods like egg yolk, red meat and full fat dairy (consume low fat dairy products instead) as these foods are high in cholesterol.

Diet plus exercise is the ideal way to lose weight. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ High fibre
§ An active lifestyle
§ Consistent, sensible eating and exercise habits

3. i am 36 yrs. old female. weight is 62 kgs. height is 5’5″. is my weight is right? please suggest me the diet chart. i am working woman. from 09:00 a.m to 08:00 p.m i have to stay outside.
Rajasree sarkar

You need to lose about 5 kgs. (follow the diet chart given below)

4. Hi madam, I am 23 years old i want to reduce 12 15 kgs weight but whenevrer i start up with gym i feel really weak and couldnt continue it.I guess i need a healthy nutritious diet plan.I am completele vegetarian can u please suggest me a routined diet i can eat to increase stamina and stay fit and healthy.
Regards;

Koyal

Eat low-fat, healthy food at regular (3 hourly) intervals. Redistribute your calorie intake throughout the day so that your body is constantly fuelled and your metabolism is raised.

Suggested diet chart (please consult your doctor before following this plan)

Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or 1 cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

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