Can't recommend any diet plan without knowing your body's metabolism and other factors too. For personalized gene based diet plan connect me through app.

At 19 years of age, your body is still metabolically active, and weight loss should focus on fat reduction while preserving muscle mass. Instead of following a strict diet plan, building sustainable eating and exercise habits will give you better long-term results. General Nutrition Guidelines: - Do not skip meals; aim for 3 balanced meals and 1 healthy snack daily. - Include protein in every meal (dal, eggs, chicken, fish, paneer, tofu) to improve satiety and muscle retention. - Choose complex carbohydrates like whole wheat, brown rice, oats, and millets instead of refined flour and junk food. - Increase intake of vegetables and fruits for fiber and micronutrients. - Limit fried foods, sugary drinks, packaged snacks, and excess fast food. - Stay well hydrated. Exercise Guidelines: - Combine strength training 3-4 times per week with light cardio like brisk walking, cycling, or sports. - Aim for at least 8,000-10,000 steps daily. - Prioritize 7-8 hours of sleep.

Based on your height and weight, you fall in the overweight range and need structured diet + activity guidance for safe weight loss. Crash dieting or random exercise may harm your metabolism at your age. A personalised plan based on your daily routine, food habits, and activity level is required to achieve sustainable fat loss. I recommend a one-to-one nutrition consultation for proper assessment and a customised diet–exercise plan.

To guide you properly, I need a few more details such as your activity level (are you involved in any sports or physical activity?), your current diet intake, eating habits, and daily routine.

Please ask me directly for personalized diet plan for you.

Please consult through app for better and detailed approach like your diet pattern,work shift , food habits & more for a personalized diet plan which works best .

For a customized balanced diet plan consult with me through the app

Health Assessment & Goals ​Current BMI: Your Body Mass Index (BMI) is approximately 29.4. ​Status: This falls into the Overweight category, bordering on Class I Obesity. ​Weight Reduction Goal: To reach a "Healthy Weight" range (a BMI of roughly 22-23), you should aim to reduce your weight by approximately 18 to 20 kg. ​Nutritional Strategy: Balance Over Restriction ​Since you are still in a late growth and development phase, extreme calorie deficits or cutting out entire food groups is not recommended. The goal is to nourish your body while creating a steady, healthy decline in weight. ​Portion Control: You don't need to stop eating the foods you love; you need to manage the volume. Use smaller plates and ensure half of your plate is filled with vegetables to naturally reduce calorie intake. ​Prioritize Protein: Increase your intake of lean proteins (eggs, lentils, chicken, fish, or dairy). Protein has a high thermic effect and keeps you full longer, protecting your muscle mass as you lose fat. ​The "More, Not Less" Rule: Instead of focusing on what to remove, focus on what to add: ​Antioxidants & Citrus: Incorporate berries, leafy greens, and citrus fruits (lemons, oranges). These help combat oxidative stress and support a healthy metabolism. ​Smart Carbs: Shift from refined carbs (white bread, sugary snacks) to complex carbs (whole grains, oats) in smaller portions. ​Hydration: Often, the body confuses thirst with hunger. Aim for 3–4 liters of water daily. ​Exercise & Activity ​At 19, your body recovers quickly. Aim for a mix of Strength Training (3 days a week) to build muscle and Cardiovascular Exercise (like brisk walking, swimming, or cycling for 30 minutes daily) to increase your daily caloric burn. ​Note: A truly effective plan is one tailored specifically to your metabolism, daily routine, and blood markers. ​Contact me for more details; we can discuss a personalized, perfect diet plan that suits your body specifically.

Healthy morning Some dietary guidelines for weight loss Early morning Take glass of warm water with healthy nuts Eat 3 main meals+ 1-2 small snacks Do not skip any meal Eat more : High protein: eggs, chicken , fish , paneer , dal , sprouts, tofu , curd , buttermilk Fiber like salad before meals , green leafy, lauki , tori , cabbage , oats , daliya Fruits -1-2 daily What to reduce Sweets, bakery , tea coffee, white bread , biscuits, namkeen Fred foods Limit 3-4 tsp oil daily At night Dinner before 8:30 pm Light dinner Healthy habits Drink 2-3 liter water daily Sleep 7-8 hours Eat slowly Exercise regularly 30-45 minutes brisk walk Or 8000-10000 steps per day

For this u need to consult and get a tailored diet plan

Consult on app personally regarding same. Its as per individual lifestyle and constitution

Please connect over consultation to help you better

Good evening pls connect through practo app directly.