Diet Advice and Tips

I'm 28 years, 5'9,74.5kg. How to get toned body. I'm going to gym for minimum one hour per day in weekdays. In weekends I play badminton for minimum 1.5hour per day. I used to eat rice in lunch daily and now  planning to make diet as, below and eat rice only once in 3 days.  Will this be helpful?  Please suggest me more protein rich food. 7AM Before work out  one or zero apple 7:30-8:50 workout 9 AM 3 eggs(1 whole egg 2 whites) and 150ml milk sugar less 10:15AM fruits (apple or kiwi or carrots or strawberries or cucmber) 11:30 black coffee 1:00PM  millets or pesarattu or idli 4:00 PM dry fruits (4 almonds 4 walnuts 4 kismis) 6:00PM 200ml milk sugar less  9-9:30PM 2 chapathis or millets or oats

Are protein shake, BCAA, glutamine and other things are safe for body! I go to the gym regularly so should I take it?

I want to gain weight and my height is 5'7 inches ad can I use soya protein powder which is available in markets and can give diet as I do computer work and most my gets easier heat

I am thinking to start taking collagen powder for hair and skin...is good step or it has some side effects???

I have severe love handles issue near my stomach area. It has actually grown like a tyre shape. Lots of fat near belly and bulgy stomach Plz suggest how can i reduce it.

Hi My weight is 77kg and I want to lose weight... My age is 26 n i m married and having a son. I m a housewife

My weight is 34.I want to gain weight.So can l take Nutrigain? Or other products?...Please tell me Good protein powders and capsules without side effect.

Continuous weight is gaining...can't understand how to loose.avoided oily food but no change.so ,late night sleeping,etc

After my second delivery in 2016 my weight got up to 120 and never came down.from past 2 months I avoided rice and came till 107 and today I purchased a keto diet pills and don't know how to take it.is it effective pills.are there any side effects of it and what should be done for me to loose weight effectively.

I have PCOS and it's hard to reduce weight. I want to reduce weight without liquid diet and I want a diet which doesn't not make me look dull or sick. I want a diet with I look good and loose weight. I don't want a same old diet which I have been hearing it from normal doctors. I don't want a diet which can be decided looking at my face please do some test and then decide. I am asking this becoz I have been consulting doctors from 2012 from acne and all doctors looked at my face and gave me medicine no one performed a test. Thank god to Doctor Amit Kerure who told me to do tests and got to know I have PCOS. My goal is to not to loose weight immediately and gain again after few days. I want to be fit forever. Please help! I am dedicated and I am goal centric