Hi doctor, I am an 18-year-old, 5'5" girl. Over the course of a little over a month, I have gone from around 153 to 130. I have experimented with long fasting days, days of very low calories, and some exercise, also a plant-based diet. Of course, I know I unhealthily lost all this weight, but now I am scared that if I start eating normally again will I gain it back? This cannot happen. What do I do? I am an athlete as well and need to be ready for my soccer preseason in two months. I have been overweight my whole life, and I cannot be fat again.
Hi. Need not worry. You need to work on a perfect plan to maintain your health according to given data. Height 152.4 cm, weight 58 kg, BMI 25.3. Your required calories for your age is 1600 to 1700 kcal/day. Since you are an athlete, divide these in carbohydrate 300 g, protein 60 to 65 g, fat 20 g. Now with these, divide your meals into small portions of 6 to 7 meal pattern. Increase fiber and fluid intake. With these you will maintain and reduce weight depends on work out and you can maintain good stamina. All the best for soccer tournament. For more information consult a nutritionist online -->