Dear Madam,
I am 26 years old, height 176 cm=5.8 feet, weight 85 kgs.
I used to weigh 73 kgs in March 2020 before the COVID-19 pandemic-induced lockdowns and rise of the work from home culture reduced the hustle-bustle of office.
I have bread and butter in the morning; a small quantity of rice, two chapatis and a small fish along with lentils and curry in the afternoon; and again bread with a curry or lentils at night.
After reading your previous answers, I have realised I am missing complex carbohydrates and proteins in my diet.
Could you suggest some examples of these sources of food that can help me reduce weight yet not keep me lost for energy as I also do workout. 
Regards,
Prayash Shirodkar

Ans: A healthy meal should consist of good quality protein foods like low fat dairy products, beans, soya, etc.; high fiber foods like raw salad vegetables, green leafy vegetables etc.; healthy fats like olive oil, canola oil etc., Complex carbohydrates from whole grains, oats etc.; this will comprise a wholesome meal. The energy and nutrient density of the meal should be based on your dietary requirements as per your age, BMI, medical condition etc.

Ans: BMI(Body Mass Index) is often used as a screening tool to decide if your weight might be putting you at risk for health problems. BMI is a good way to get an idea of healthy weight ranges. Although, it does not indicate the body fat percentage. If your above the normal range for your age group, then follow a healthy lifestyle with modifications which include consumption of complex carbohydrate foods, good protein sources and low fat. Include whole grain cereals, low fat dairy products, lean meat, pulses and legumes, fruits and vegetables etc. Avoid sweets, sugar, pasta, white bread, flour, and cookies, pastries, and namkeen, etc. Have low glycemic index foods and follow a regular exercise regimen.

Ans: Our culture has always promoted Milk, buttermilk, curd and paneer as they are rich in protein and much lower-carb. They are healthy and also filled with enough probiotic that is good for our gut. Lentils, chana, rajma etc. are also lower in carbs compared to other grains and can be included as part of a low-carb diet plan. Since I am a strict vegetarian these are the things I include in my personal diet. Also, don’t micromanage your diet, keep an overall goal and eat without guilt. I always recommend that you take a U turn and go back to what your grandparents ate!

Ans: To lower cholesterol and triglyceride levels, limit total intake of fats and oils, mayonnaise, salad dressings, gravies and sauces, unless they are homemade with low-fat ingredients, chocolate, etc. Use vegetable oil, such as canola or olive oil. Limit saturated and trans fats. Avoid high-fat processed and convenience foods. Choose fish, chicken, turkey and lean meats. Use dried beans, peas, lentils and tofu. Avoid all organ meats, including liver. Eat a wide variety of fruits and vegetables, whole-grain cereals. Follow a regular exercise regimen. Remain well hydrated. Have a balanced diet with adequate protein in every meal to maintain good energy levels.