Q. Please suggest a diet to gain muscle mass and to get rid of belly fat.

Hi,

Welcome to icliniq. com.

You have already achieved your target. In fact, your normal weight range is around 85 to 90 kgs. You have not mentioned what exactly you eat. Without knowing your food habits, it is difficult to give diet advice. I can give you general diet advice. You are young. It is easy to lose weight, and you have already achieved it. With exercises, you can build your muscles and slowly your fat will reduce. Avoid or limit your intake of junk foods, processed foods, bakery products, sodas, sweets, fried foods, etc. You can eat all kinds of fruits and vegetables. Every day eat 1 to 2 bananas. Your constipation problem will be resolved. You need not take any medications for that. Have three meals in a day with any protein drink in the evenings with milk. Milk and curd around 300 ml/day are allowed. Everyday egg white is allowed. Whole egg weekly thrice. Chicken or fish weekly thrice. Organ meat once a week. You can include sprouted whole pulses also. All these foods will increase your protein intake in your diet. It will help in building muscle mass in your body. Normal intake of oil is allowed, around five tablespoon or 25 gms in a day. Include ghee one teaspoon daily in your diet. Along with this diet, please continue your exercises. If you eat properly, you will not feel tired after doing exercises. Eating healthy, nutritious foods is very important.

Be active the whole day.

Avoid binge eating and partying.

Follow-up with your food habits, and I can change your diet accordingly.

Follow-up with all the details mentioned above.

Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Subha Ranjini B

Experience: 24 + Yrs

Dietician

---

Related Questions:
What is the diet plan for a 55-year-old diabetic male patient?

Please inform the precautions to be taken to maintain the correct sugar levels and please inform the complete diet chart including fruits which are to be avoided or preferred ...   Read full

Can I use some supplement to gain weight and build muscles?

.. thing you have to focus on your daily diet and not only supplements. So make a high-calorie food. Eat more cereals 300 gm mainly plain rice, brown rice or bread, oatmeals, maize, Nutrela, and all whole grains. Add all good quality proteins like o...   Read full

My height is 6 ft and I weighs about 65 kg with a lean body. What should I do to build muscle?

Hi doctor, My two-year-old daughter keeps vomiting once a week literally, the last three Thursdays and counting today. She has no other symptoms and is completely acting normal outside of the vomiting. Each time she throws up once and goes on about ...   Read full