I am a 31-year-old housewife. I am married and have a son. My height is 5-ft-5 and weight is 80 kg. I have rice for lunch and dinner. I have fat around my abdomen and thighs, which is very uncomfortable. I am doing exercises but not very regularly. Please suggest a balanced diet which will help in reducing my weight.

Ranu Moitra

Your ideal body weight is 60 kg, so you need to lose 20 kg. Start walking every day for one hour, to help shed fat on your thighs and all over your body. Do not worry about eating rice. You can continue to eat rice if the quantity is controlled. Here is a balanced diet chart for you:

Breakfast: Brown bread 1 slice, egg white 1, double toned milk 1 cup

Midmorning: An apple

Lunch: Rice 1 cup (50 g, uncooked), dal 1 bowl, vegetables 1 bowl, salad 1 bowl, fish 1 piece

Afternoon: An apple

Evening: Lassi (salted) 1 glass

Dinner: Rice 1 cup, vegetable 1 bowl, salad 1 bowl, fish 1 piece.

I work out six days a week for an hour. I would like to know whether consuming egg protein (protein shake) will make me fat. I have no issues about putting on a bit of weight. Please suggest which protein shake is the best. I have heard that consuming sattu post workout helps muscle grow. Is it true? I am 27 years old, 6 ft and weigh 58 kg. I am very thin and my waist is about 30 inches. Please suggest a diet chart that will help me gain a few kilos and get an ideal figure.

Avishek Sarkar

Egg white has a protein called albumin which is a protein of high biological value and will not increase weight. The egg yolk has protein and contains fat. You can always eat two whole eggs. That will be good for you. Consuming sattu post workout will not help you develop muscles. Sattu falls under dal and is a second-class protein. It does not have any special properties. You need to gain weight. But go slowly and gain it in a healthy way. Here is a diet chart for your needs:

Breakfast: Bread 4 slices, eggs 2, milk 1 glass

Midmorning: Banana milkshake 1 glass

Lunch: Rice 1 bowl, dal 1 bowl, vegetables with potato (1 bowl), fish 2 pieces

Afternoon: Two bananas

Evening: Almonds 1 handful

Dinner: Vegetable pulao 1 bowl, mutton 5 pieces, fruit custard 1 bowl.

I am 28 years old and work in an office. My height is 163 cm and weight is 62 kg. I stay alone in a rented house. I need to lose some weight. It is difficult for me to carry a lunch box. Please suggest a proper diet.

Name withheld

You are at your ideal body weight and don’t need to lose any weight at all. I am suggesting a diet for you keeping your situation in mind:

Breakfast: Cornflakes 2 tbsp, milk 1 glass

Midmorning: One guava

Lunch: Sandwich 2 (veg), apple 1, egg 1

Afternoon: Two protein biscuits

Dinner: Rotis 2, vegetables 1 bowl, dal 1 bowl, fish 1 piece/chicken 2 pieces.

I am 22 years old, 5-ft-9.5 and weigh around 70 kg and am very thin. I always lack energy throughout the day. I think I am underweight but whatever fat I consume seems to be stored in the tummy region only.

You need to have a proper diet and do the right type of exercise to increase your weight and prevent it from accumulating in the tummy region. Do regular abdominal exercises. Here is a diet chart for you:

Breakfast: Muesli 3 tbsp, milk 1 glass, ripe papaya 2 slices

Midmorning: A banana

Lunch: Rice 1 cup, dal 1 bowl,vegetables 1 bowl, fish 2 pieces

Afternoon: Almonds 1 handful

Evening: Milkshake 1 glass

Dinner: Rotis 2, chicken stew 4 pieces with vegetables, pudding 1 big slice.

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