My brother want to reduce wait. To do?

who is trying to lose weight, walks ~10,000 steps/day, eats only 2 meals, and feels hungry, I would avoid making the two meals very restrictive. Better to make each meal high-protein + high-fibre + filling, and add one planned snack if needed. Suggested daily structure Early morning * Water * Tea/coffee without sugar or with minimal sugar * If hungry: 5–6 almonds + 1 small fruit Meal 1 – Brunch * 2 multigrain/whole-wheat rotis OR 1–1.5 cups cooked rice * 1 large bowl vegetables * 1 bowl dal/beans OR 100–150 g paneer/tofu OR 2–3 eggs/chicken/fish * Salad * Curd/buttermilk if tolerated Mid-evening – planned hunger-control snack Choose one: * 1 fruit + 8–10 nuts * Roasted chana 30–40 g * Sprouts chaat 1 bowl * Greek/plain curd 150–200 g * 2 boiled eggs * Buttermilk + roasted chana Meal 2 – Dinner * 1–2 rotis OR 1 cup cooked rice * 1 large portion of vegetables/soup * Good protein portion: dal/paneer/tofu/eggs/chicken/fish * Salad * Keep fried foods, sweets and large rice portions limited. For persistent hunger * Don’t cut carbohydrates excessively. * Aim for protein at both main meals. * Increase vegetables, salad and fibre gradually. * Drink adequate water through the day. * Eat slowly and take ~15–20 minutes for meals. * 10,000 steps are excellent, but weight loss will depend mainly on the overall calorie deficit and food portions. * If he is genuinely hungry between the two meals, a controlled protein-rich snack is preferable to forcing only 2 meals.

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Since you are doing around 10,000 steps daily but feel hungry with only two meals, I would not recommend restricting yourself to two meals. You can have 3 balanced meals + 2 small snack meal, depending on your calorie and protein requirements. ☆ Morning :- ● 1–2 glasses of lukewarm water with lemon added ☆ Breakfast :- ● 2 eggs + 1–2 multigrain rotis OR ● Vegetable poha/upma with curd OR ● 2 moong dal chillas + curd/paneer ● Idli - 3pc or Dosa - 2pc + 1 bowl sambar + Add 1 fruit if required ☆ Mid-morning :- ● 1 fruit such as apple, guava, orange, papaya or watermelon / 1 Cup Green tea or Chamomile tea (If hungry) : a small portion of nuts/seeds ☆ Lunch :- ● Compulsory :- Salad + ● Any 1 - 2 rotis OR 1–1.5 cups cooked rice + ● 1 Bowl Cooked Sabji + ● Any 1 - 1 bowl dal/rajma/chole OR 100–150 g paneer/tofu/chicken/fish ● 1 bowl curd/buttermilk ☆ Evening snack Choose one :- ● Roasted chana + tea ● Greek yogurt/curd ● 2 boiled eggs ● Sprouts chaat ● Fruit + a small handful of nuts ☆ Dinner Keep it protein-rich and slightly lighter :- ● 2 rotis OR a moderate portion of rice ● 100–150 g chicken/fish/paneer/tofu OR dal ● Plenty of cooked vegetables/salad ● Curd (if tolerated) ☆ Bedtime :- ● 1 Cup Cow Milk or 1 Cup Ginger tea (boil few slices of ginger in 1 cup water for 2-3 minutes. Strain and drink.(can add honey if required). ■ To prevent muscle loss :- 1. Continue 10,000 steps/day. 2. Add strength/resistance training 2–4 times per week; walking alone is not enough to optimally preserve muscle during weight loss. 3. Avoid crash diets, very low-calorie diets and prolonged fasting if they are causing excessive hunger. 4. Sleep 7–9 hours and maintain adequate hydration.

Good evening u have to take up consultation through app for that.

You may contact for a personalized diet advice. For healthy tips follow my YouTube channel- Dietitian Moumita Dutta https://youtube.com/@moumitadutta9588?si=cRiyTEjp0_4B6QJA