Hi I am 22 year old male. I was very fit until two years ago I started gaining weight as I left my sporting activities. My weight is now 85 kgs. I wanna reduce my weight but not at cost of reducing my muscle mass. Can you please suggest me a healthy diet to reduce my weight by 10-15 kgs. I am eat both vegetarian and non- vegetarian foods. Please suggest me high protein foods and diet to reduce and build my body with more protein. I am extremely low on protein.

Dr. Shikha's NutrihealthDietitian/Nutritionist19yrs exp

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You should start your day with a cup of lukewarm water, In breakfast you should take Combination of carbohydrate and protein, Take small and frequent meal and include more of fresh fruit and vegetables .Include whole grains cereals in your diet. Do physical activities like brisk walking, yoga and do not sit at one place for a long stretch. You can also include green tea twice a day. Team Nutrihealth.  

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Dt. Neha SuryawanshiDietitian/Nutritionist12yrs exp

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Take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. To gain muscle mass. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food .Ask me privately for customized diet plan for you.  

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