Hello doctor, I want to lose weight. I do not eat much and I have been working out regularly. Still, I am not losing any weight. I want a good vegetarian diet plan and some tips. Please suggest.
Hi. As per your height, your weight should be 68 kg. Here is a meal plan which you can follow for a month and contact back for follow up. Early morning: one tablespoon apple cider vinegar in warm water. Then you can work out for 35 to 40 minutes. After half an hour you can do breakfast. Breakfast: one plate poha + one cup green tea, or one bowl oats porridge with fresh fruits or one multigrain paratha with curd raita. Mid morning: one fruit + five almonds or two whole walnuts.  After one and a half an hour lunch: two whole wheat roti + vegetable gravy + fresh salad a bowl + a bowl of yogurt or thin dal. Afternoon: A bowl of sprout bhel, or corn chaat, or popcorn, or chana chaat. Late evening: a cup of green tea + a small fruit. Dinner: A bowl of soup + one roti + veg gravy + half plate rice + a bowl of thin dal + few slices of cucumber and tomato. Bedtime: A cup of low-fat milk. Tips: 1. Avoid fried foods and outside eating should be restricted to once a week. 2. Avoid pickles and papads. 3. Try to finish your last meal 40 minutes before sleep. I hope this helps.