See I'm a collage student. I've started gym 6 months ago but due to exams I had to break it for 1 month. I've lost 12 kgs n 1 inch. Now I've 72 kg weight and have 35 inch of waist. I want to loss my weight n increase muscles so which diet and exercise should I prefer.

Dr. Sfurti MannInternal Medicine Specialist10yrs exp

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Eat small frequent meals, eggs, sprouts, chick peas, peanuts, cheese, mix atta, yoghurt, soya milk, salads, fruits, palak. Avoid maida made products, jams, sauces, burgers, sweets. Eat every 2-3 hours, 3 major meals, 3 minor meals as snacks only healthy options as listed above, cut down rotis especially at night, avoid late dinners, get proper sleep, take good quality protein shake within 10 mins of work out. Eat more in morning, leass as day passes. All the best. Drink lots of water. 

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