I am an 18-year-old male. My height is 191 cm, and my weight is 82 kgs. I was on a diet for six months earlier when I was 110 kgs. Now I have lost 27 kgs in six months. I am leaving my diet because I am feeling very tired. I think my body is in a nutritional deficiency state. I exercise a lot, but I want to gain muscle mass. I want to get rid of my belly fat, and I want to maintain my weight. I want to get a balanced diet with nutrition, minerals, and vitamins that the body needs to function better. I want a lean body with muscle mass. I want to feel very healthy.
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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.
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