Brief Answer:
Few more details needed

Detailed Answer:
Thanks for using the Ask a Doctor service.

Please let me know your body weight, your gender, meal preference as well as your dietary objective (for example body building or say weight loss) and I will provide you with a customized diet plan.

I will await your response.

Regards

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Brief Answer:
Schemata provided

Detailed Answer:
Since you are a chef you already have an idea about the food ingredients. Please note that for weight gain to occur the amount of energy taken in as food has to be greater than the total energy expenditure. Needless to say, you need to cut down on your food intake (irrespective of what the present amount is) and increase the total amount of energy expenditure. You need not always count calories but do keep the total amount in check.

Interventions would be dietary as well as through exercise.

You would need to restrict carbohydrate and fat intake but maintain a modest protein intake.

Early Morning (6:30 - 8:00 am):
Start your day with exercises. It will not only help you burn some calories, but you will also be able to stay active throughout the day, burning even more calories. After your workout, add a cup of tea or coffee made from low fat skimmed milk. You can have a couple of fibre-rich biscuits with it. Preferably, start your day with a small bowl of cereals.

Brunch (10:30 - 11:30 am):
Weight loss doesn't have to come from hunger. Instead, it is best to eat something healthy at quick intervals. Before you feel hungry for your lunch, treat yourself to a fresh fruit such as an apple or orange. Keep shuffling your fruit during the week so that you get all the minerals and vitamins during the week.

Lunch (1:00 - 2:00 p.m.):
Eat a healthy but light lunch that is low in fat and calories. You can also drink a glass of water around 20 minutes before your lunch. It will reduce your hunger and keep you from overeating.

Evening (4:00 - 6:00 p.m.):
You can have a cup of tea or coffee along with healthy snacks. However, make sure you avoid sodas and sugary beverages that may appear tempting at this of the day.

Dinner (7:00 - 8:00 p.m.):
Drink a glass of water around 15 minutes before you intend to have your dinner. Now it's time for a light and healthy meal that is full of nutritional content. You can mention different low-calorie dishes for dinner on different days of the week.

Post Dinner (10:00 - 10:30 p.m.):
A couple of slices of a fresh fruit like apple or papaya. You can switch your fruits daily.

Regarding exercises, you would need to do the following exercises daily (google out for technique). No. Per day with number to increase per day (in brackets) provided:
Push-up - 10 (2-5)
Crunches - 20 (5)
Planks 20 (10)
Squats - 20 (5)
Triceps dig - 5 (2)

Also get your thyroid profile checked.

Let me know if I could help further.

Regards

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Brief Answer:
Glad to be of service

Detailed Answer:
Feel free to write back in case of further queries.

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