I am 24 year old female. I want to lose weight please suggest me a diet chart. I am now 87 kg and I prefer to have both veg and non-veg foods.
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Hi lybrate-user, you need to follow a healthy diet along with some strength training exercises to build muscle mass. More the muscle mass, lesser will be your body fat. -also, include foods which are low in glycemic index (rate at which a food or carbohydrate increase your sugar levels post consumption). E.g. Have slow carbs like whole grains- millets like bajra, jowar, nachni, brown rice, and also buckwheat, oats. Have veggies and salads in all your meals, whole fruits as a snack. -avoid carbonated beverages and sugary drinks. Also avoid fruit juices. Limit your daily sugar intake. -eat small portions at a time. -drink adequate water based on your body requirements. 8-12 glasses in general terms. -include protein in all your meals like lentils (dals), beans, sprouts, dairy products like paneer, fresh curd, soybeans, tofu, egg, etc. -do strength training and cardio combination 3-4 times per week for at least 45-60 minutes. -get adequate sleep for 7-8 hours daily and sleep early before midnight. -have an early dinner (ideally by 7-8 pm) and dinner should be smaller than your lunch. Lunch should be the biggest meal of the day as our digestion is strongest at that time (as sun is strongest). Thank you!
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