DIET

1) Break fast should contain more of carbs & proteins with minimal fat....
2) have food with low glysemic index i.e. it releases energy slowly e.g. instead of fruit juice have the whole fruit..

3) in lunch have roti, sabji,dhal,chaval plus add on extra salads as it contains more of fiber....

4) evening snacks too can be salads plus1-2 kharras...

4) dinner should have less of carbs, moderate amount of proteins & minimal fat...& have it early atleast 2 -3 hrs before going to bed...