Fitness Q&A: Namita’s diet chart for weight loss

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. I am 64 years male. Get up in the morning at about 5.30 AM Have two glasses of fresh water +lime+ a tea spoon of honey
half an hour later have 1/2 banana and go to gym , where I weight train 6 days a week 55 minutes every day
take a little bit (125 mls ) of whey protein and fresh coconut water.

After about half an hour I take a glass of tea (black or green) No Milk No sugar

MY QUESTION:  1.Whether my diet till then is fine/good/ very good/Bad ? 2 Whether my cup of tea takes away the benefits (if any) of earlier food ? This had been my long standing confusions

Sincerely

Ravindra Mohan Aggarwal

Consumption of whey protein should be based on the intensity of workout.. (normally a scoop is sufficient). The food consumption that you have mentioned is fine. And, tea will not take away any benefits of food that you have consumed.

2. this is about my elder sis..her age is 21,height is 5.6,weight is 76..she has p.c disorder…she needs to reduce her wait..plz let me about the regular workout and healthy diet plan for her…its my humble request
Ankita

I suggest she walks everyday for 1 hour. My ‘Four Week Countdown Diet’ book will definitely give her results. I suggest she reads the book thoroughly and follows it. The book contains extensive information about weight loss and will give her a diet plan best suited for her needs. However, here is a diet plan she can follow in the meanwhile:

Suggested diet chart
Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

3. hi i am shaikh,i want loss my weight,i hve two childrens second one is 1 year old my weight is 76kg,i belong from joint family please give me dietplan for at home yours kindly shaikh

My ‘Four Week Countdown Diet’ book will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

However here is a suggested diet chart you can follow:

Suggested diet chart
Breakfast

2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

4. My stepdaughter’s school is actually letting them take their gym classes online! That’s nuts, right? What would you recommend for a 14-year old to do daily that will keep her in shape?

Thanks in advance,
Hindall

Yes, I agree that she needs a coach or a trainer to guide her and watch her exercise technique. I suggest that she takes up a sport that she would enjoy, so that she is interested and consistent with exercise.

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