Hello doctor! I am 19 year and highly overweight. My weight is 97 kg and height is 5" 7 .my bmi is around 33 .and have a very less active lifestyle as I am a need aspirant. I am willing to loose weight along with my exam preparation. Can you please suggest a vegetarian diet plan and timing of meal to loose weight I am fat since I was a kid. I have never been fit or lean. And now I can recognise stretch marks everywhere on my body. I have started feeling lethargy mentally and physically please tell me the way I an loose weight permanently. What should be taken in morning. What should be totally avoided and what are the things I can munch on. Please help!

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist17yrs exp

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Hi, here are a few tips that will help you:- exercise 40-45 minutes 4-5 times a week. Eat small frequent meals every 2 -3 hours have whole grain cereals like millets and pulses eat protein rich diet (especially post workout, it will help in building muscle) and improve metabolism. Eat proper breakfast, as 40% of day?s energy comes from breakfast. Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Note: the given prescription can change according to different conditions.  

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