My age is 29 years old, and my weight is 71 kg. I am going to gym regularly, and I am vegetarian. Which diet I have to consume to increase my muscle strength and how much protein I can consume per day. And maximum how many litre of water I can consume per day? Thank you.

Dr. Shalini SinghalDietitian/Nutritionist22yrs exp

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Exercise regularly with a high protein, low fat diet to lose fat and gain muscle mass. Restrict carbohydrates to complex ones only which are rich in fibre and fill you up with lesser calories. Avoid simple sugars completely. 'Eat Out' less and have good quantity of fresh foods (Fruits, Vegetables) which are not processed. Eat small and at frequent intervals. Have plenty of water and sleep well. Take care of the posture while studying or working on the laptop or mobile. 1 to 1.5 gm protein per kg body weight is ok. Water can be 4 litres or more in summer months. If you need us to help you with proper customised Diet plans for fat loss around the belly, you can opt for our online program or contact us through Lybrate' private consult'  

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