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Intolerances

Rajjat

4 months ago

I am 30, 186cm tall , and weight is 113kg, want to reduce weight.

Fibre Intake Nutrition Digestive issues Food Lifestyle Kids Physical activity Intolerances Others
0

Happy Tummy Expert

4 months ago

Dear Rajjat, Thank you for the Question. To achieve and sustain ideal body weight, it

Dear Rajjat, Thank you for the Question. 

To achieve and sustain ideal body weight, it is very important to practice dietary modification. You can begin with small gradual changes towards portion guidance, and including high protein food.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. 

With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

    • It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
    • This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
    • The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
    • These apps will also help you to track your hydration & sleep patterns which also impact your weight.
    • Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
    • WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 – Obese

According to your mentioned Height & weight your BMI is 32.7 kg/m2 which is under the Normal BMI range as per WHO classification.

According to your mentioned Height & weight your Ideal body weight is 86Kg.

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.  

General Dietary Guidelines for weight loss that can be considered:

    • Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
    • Do not skip your meals. Have small quantity of meals at regular intervals.
    • Choose healthy snacking options in between your meals.
    • Monitor your portion size.
    • Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, nuts & seeds etc., are a good source of fiber.
    • Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
    • Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
    • Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
    • Carbonated and alcoholic beverages to be limited or preferably avoided.
    • Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
    • Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
    • Have your last meal at least 2-3 hours before Bed time.
    • Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

However, for specific exercise regimen to cater to specific fitness needs please contact a fitness expert

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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You need to be above 18 years to add a question or a comment.

Trisha kundu

4 months ago

How can I loose my weight

Fibre Intake Nutrition Digestive issues Food Lifestyle Kids Physical activity Intolerances Others
0

Happy Tummy Expert

4 months ago

Dear Trisha kundu, Thank you for the question   Starting the journey towards achieving ide

Dear Trisha kundu, Thank you for the question  

Starting the journey towards achieving ideal body weight is a  good initiative on leading a healthy lifestyle! Kudos to you on your initiative.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

  • It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
  • This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
  • The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
  • These apps will also help you to track your hydration & sleep patterns which also impact your weight.
  • Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
  • WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

Please note that it is recommended for the target weight to be within normal BMI

General Dietary Guidelines for weight loss that can be considered:

  • Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
  • Do not skip your meals. Have small quantity of meals at regular intervals.
  • Choose healthy snacking options in between your meals.
  • Monitor your portion size.
  • Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
  • Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrains, millets, nuts & seeds etc., are a good source of fiber.
  • Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
  • Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
  • Carbonated
  • and alcoholic beverages to be limited or preferably avoided.
  • Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
  • Have your last meal at least 2-3 hours before Bed time.
  • Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Nishi Singh

4 months ago

I have type 2 diabetes
Plz suggest me a good diet plan

Fibre Intake Nutrition Digestive issues Food Lifestyle Kids Physical activity Intolerances Others
0

Happy Tummy Expert

4 months ago

Dear Nishi Singh, Thank you for the questionIncreased blood sugar levels is termed as Diabetes melli

Dear Nishi Singh, Thank you for the question

Increased blood sugar levels is termed as Diabetes mellitus which is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes. 

  • A fasting blood sugar level of <110 mg/dL is considered normal.
  • ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
  • ≥126 mg/dL indicates you have diabetes.

Management of any type of diabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage Diabetes

  • It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc.
  • High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
  • Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.

Here are few guidelines that can be considered for healthy balanced diet

  • Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
  • Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
  • Begin your day with a well-balanced breakfast as it is an important meal of the day.
  • Avoid skipping meals. Also, try to avoid fasting and feasting too often.
  • It is good to consume six small frequent meals at every 2-3hour interval instead of three large & heavy meals.
  • Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
  • Consume a minimum of 5 serving of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • Have your last meal at least 2-3 hours before sleep time.
  • Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
  • Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
  • Try and follow a good sleep regimen that in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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0 Reply
You need to be above 18 years to add a question or a comment.

Sc shoba

4 months ago

How to go for calories deficiency

Nutrition Digestive issues Food Lifestyle Kids Physical activity Intolerances
0

Happy Tummy Expert

4 months ago

Dear Sc shoba, Thank you for the questionA calorie deficit diet is followed to lose excess weight, f

Dear Sc shoba, Thank you for the question

A calorie deficit diet is followed to lose excess weight, fat or inches. It is important to understand that excess fasting or consuming very low-calorie diet can lead to malnutrition, chronic fatigue, affect metabolism etc.

For general wellbeing and even during sustainable weight loss program, it is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals or fasting. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

 Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 – Obese

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

Please note that it is recommended for the target weight to be within normal BMI and maintain an ideal body weight.

You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. These apps will also help you to track your hydration & sleep patterns which also impact your weight.

For a customised and personalised meal plan for specific conditions and needs such as calorie deficit diet mentioned by you, please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Pavani devunuri

4 months ago

Weight gain fitness plan for 40kg 20year old girl with height 5 3' with high metabolism and hormonal cystic acne prone oily skin.

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Intolerances Others
0

Happy Tummy Expert

4 months ago

Dear Pavani, Thank you for the question.Hormones play a vital role in the health of human females an

Dear Pavani, Thank you for the question.

Hormones play a vital role in the health of human females and hormonal imbalance can cause several pathological conditions. Improper diet, sedentary lifestyle, stress and use of certain medication and drugs can cause hormonal imbalance. Signs and symptoms of hormonal imbalance include occurrence of acne prone and oily skin.

 For further diagnosis and assistance kindly contact your specialized health care professional.

Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for skin health

  • Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.
  • Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.
  • Vitamin B6 and Zinc Found in, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
  • Drink adequate amount of water to maintain hydration.

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.        

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

According to your mentioned Height & weight your BMI is 15.6 kg/m2 which is in the Underweight category as per WHO classification.

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

According to your mentioned Height & weight your Ideal body weight is 60Kg.

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.



A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

 

Here are few guidelines that can be considered for weight gain

 

  • Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
  • Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
  • Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
  • Do not skip meals. Eat small frequent meals.
  • Three major meals a day with healthy nutritious snacks in between is preferred.
  • Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
  • Try to increase the serving size and portion size gradually and systematically
  • Include healthy fats from nuts and seeds.
  • Drink at least 8 glasses of water per day to maintain hydration
  • Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
  • Try to follow a good sleep regimen in terms of both quantity and quality.

     

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

 

Read More
0 Reply
You need to be above 18 years to add a question or a comment.
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