I am a 26-year-old male. My weight is 71 kg, and my height is 5 feet 11 inches. I want to reduce my weight to 64 kgs. So please suggest a diet chart and tell me how many days I have to follow this chart. I do not have any medical conditions, and I am perfectly alright.
I read your query and can understand your concern.
I have given you a diet chart for you to follow.
1. In the early morning, around 7 a.m., have one glass of lukewarm water with half a lemon and a pinch of cinnamon powder. Or you can also soak fenugreek seed in one glass of water. Soak fenugreek seed overnight and take only water in the early morning with a pinch of cinnamon powder.
2. Around 7.15 a.m., have green tea and four almonds.
3. Go for a morning walk for 30 minutes or do gyming, yoga, or skipping for 20 minutes.
4. Have breakfast at 8.30 a.m., including dal with boiled vegetables, one soup bowl, and two egg whites. Or you can have sauteed or one bowl of cooked vegetables with two egg whites or scrambled eggs.
5. Midmorning, around 11 a.m., you can have fruits such as apples, oranges, guava, or pear.
6. For lunch, around 1.30 p.m., have two-piece multigrain atta roti with vegetable curry, fish, chicken curry 100 gm, or soybean curry.
7. For evening snacks, around 5.30 p.m., have half a bowl of vegetables, chicken stew, popcorn, or one cup of sour curd.
8. For dinner at 9 p.m., you can have one bowl of chicken or vegetable stew (150 gm) and one plate of salad (three days a week). Or you can have oats with vegetables 40 gm and one plate salad.
I would also suggest the following advice.
1. Use chia seeds in any recipes.
2. Avoid fast foods, sugary products, and chocolate ice cream.
3. Regular exercise is a must. (can do a morning walk for 20 min).
4. Monitor your sugar level regularly.
5. Drinks lots of water (8 to 10 glasses per day).
6. Do not overeat.
7. Do not take the stress.
8. Use less oil during cooking (try to use rice bran oil).
9. Sleep for at least 8 hours.
I hope this helps.
Thank you and take care.
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