Is there a diet to reach the perfect weight?

"I am 25 years old, 165 cm tall and i am 165 cm in activity, and on the occasion of Ramadan I want to maintain my weight throughout this month, is there a diet that helps me keep my weight?"

Dr. Osama Hafni, consultant physiotherapist and obesity therapist, answers: "From the data mentioned by the liquid, its calorie needs are about 2000-2100 calories and about 60-70 g of protein per day."

During Ramadan, we would like to pay attention to the need to drink water at least 8 glasses between iftar and suhoor, these are three choices as models for food programs that meet your daily needs.

First choice:
Suhoor Meal: 150 g bean meds + white loaf or brown + 1 cup full fat yogurt + apple.
Breakfast: Tamara Tamar + Cup Qamaruddin + cup chicken soup or bird meat + red meat 100 g + potato salad 50 g + spaghetti dish (80 g before cooking) sauce.
After the evening prayer: a piece of knafeh + a cup of full-fat milk (tea or coffee can be added to taste), then the meals consist of 2100 calories, 85 g protein, 345 g carbohydrates and 50 g fat.

Second choice:
Suhoor Meal: 50 g Rumi cheese + boiled egg + white loaf or brown + 3 black or green olives + 1 cup full fat yogurt.
Breakfast: Tamarina + 1 cup orange juice cup + strawberry soup or meat + 1/4 grilled chick + green salad 50 g + 8 tablespoons rice + spinach dish (or any cooked vegetables).
After the evening prayer: a piece of knafeh + a cup of full-fat milk (tea or coffee can be added to taste), then the meals consist of 2000 calories, 115 g protein, 230 g carbohydrates and 70 g fat.

Third choice:
Suhoor Meal: 50 g feta cheese + white loaf or brown + omelette egg + 50 g pickled cucumber + 1 cup full-fat yogurt.
Breakfast: Tamara Tamar + 1 cup Indian dates + 1 cup cream soup + dish bean meds (2 cups) + 3 tinge tablets + 50 g pickled eggplant + green salad 50 g + 2 loaf white or brown.
After the evening prayer: A piece of qataif + a cup of full-fat milk (i can add tea or coffee to taste), and then the meals consist of 2100 calories, 80 g protein 330 g carbohydrates, and 60 g fat.