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Get Experts at Happy Tummy to answer your queries regarding Nutrition and other food-related topics.

In our continued efforts to stand for your happy tummy, top experts at Aashirvaad Atta with Multigrains will answer any question that's on your mind around digestion, health and everything in between.

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Nutrition

Aakanshya Saikia

1 year ago

How much calories should I intake to lose 2 kg per week

Nutrition Food Lifestyle Physical activity
0

Happy Tummy Expert

1 year ago

Dear Lithesh,
Thank you for the question

Kudos to you, as counting your daily calorie intake is
Dear Lithesh,
Thank you for the question

Kudos to you, as counting your daily calorie intake is proven to be effective when on a weight loss diet and you seem to moving in the right direction for your weight loss journey.

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.

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.

Along with counting calories, here are few objectives to be considered when planning to start with a weight loss program.
• Understand your needs and identify your ideal body 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
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 – Obese

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.

Vaibhav Agrawal

1 year ago

Diet plan

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Vaibhav Agrawal

We request you to kindly specify your requirements and query so that we can
Dear Vaibhav Agrawal

We request you to kindly specify your requirements and query so that we can assist and help you with appropriate answers to your queries.

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


Thank you
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.

Aslaha

1 year ago

I am 17 and my weight is 50. Am I overweight?

Nutrition Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Aslaha, Thank you for the question

According to the ICMR-NIN RDA the ideal weight for 16-18
Dear Aslaha, Thank you for the question

According to the ICMR-NIN RDA the ideal weight for 16-18 years female is 64.4kg. However Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100.
Here are a few guidelines for healthy balanced diet that can be considered:
-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 recommended.
-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.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 servings 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.
-Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
-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 in terms of both quantity and Quality.

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.

ANUPAM MAHATO

1 year ago

Hello, my name is Anupam Mahato, my weight is 92 kg and height 5.7 inch. I want to loss my weight as per my age and height.

Fibre Intake Nutrition Food Lifestyle Physical activity Others
0

Happy Tummy Expert

1 year ago

Dear ANUPAM MAHATO, Thank you for the question

Sustainable weight management requires a holistic
Dear ANUPAM MAHATO, Thank you for the question

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
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 – Obese
According to your mentioned Height & weight your BMI is 31.8kg/m2 which is under the Obese BMI range as per WHO classification.
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.
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, 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 further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment.
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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0 Reply
You need to be above 18 years to add a question or a comment.

Adesh RUPNARAYA

1 year ago

Weight increases according to my height 6" 2

Nutrition Food Physical activity
0

Happy Tummy Expert

1 year ago

Dear Adesh Rupnaraya,

We request you to kindly specify your requirements and query so that we ca
Dear Adesh Rupnaraya,

We request you to kindly specify your requirements and query so that we can assist and help you with appropriate answers to your queries.

Thank you
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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