HappyTummy

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.

Frequently Asked Questions

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Balanced Diet

Muligrain

Dietary Fibre

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Physical activity

Eram Ashraf

2 years ago

Please tell me the routine what should I eat to lose my fat

Food Lifestyle Physical activity

Happy Tummy Expert

2 years ago

Dear Eram Ashraf, Thank you for the question

Sustainable weight management requires a holistic a

Dear Eram Ashraf, 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

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.

Khushi singh

2 years ago

Sir I'm 20 years old and I want to loose wait my wait is 65 kg and my height is 5'5 but I feel like I'm gaining wait please help me out

Fibre Intake Nutrition Food Physical activity

Happy Tummy Expert

2 years ago

Dear Khushi singh, Thank you for the question

WHO has given different BMI (Body mass index) clas

Dear Khushi singh, Thank you for the question

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 23kg/m2 which is under the normal BMI range as per WHO classification.
Unintended weight gain can be due to factors such as hormonal imbalance, sedentary lifestyle, metabolism, and/or underlying metabolic conditions.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management.

With any weight loss diet, 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.

Here are few guidelines 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 good sources 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.
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- 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.

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

Suji

2 years ago

I am 24 year old and my weight is 35. Every body tells me that I am looks like child. Even I had thyroid test and it is normal. What should I do to increase my weight?

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

2 years ago

Dear Suji, Thank you for the question

WHO has given different BMI (Body mass index) classificati

Dear Suji, Thank you for the question

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

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

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.

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
- 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, millets, dairy products, nuts colocasia leaves, banana, raisins, lentils/pulses, etc.
- Do not skip meals. Eat small frequent meals.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- 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

Praveen

2 years ago

I want to loose 10kg in a 2 months of period it was gain within 6 month i want reduce it. Im having eveyday hotel food.. how can I choose my diet plan

Fibre Intake Nutrition Food Lifestyle Physical activity

Happy Tummy Expert

2 years ago

Dear Praveen, Thank you for the question

WHO has given different BMI (Body mass index) classific

Dear Praveen, Thank you for the question

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
A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management.

With any weight loss diet, 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 plan should include a calorie deficit diet and appropriate exercise regimen followed under professional guidance.

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

For a customised and personalised meal plan for specific conditions and further assistance, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead.

Priyanka

2 years ago

My weight is 58kg, height 5'4
Please suggest daily diet plan for me
I have mostly sedentary work, I do 20mins walk daily, lots of tummy fat post C-section I want to reduce it.

Nutrition Lifestyle Physical activity Intolerances

Happy Tummy Expert

2 years ago

Dear Priyanka, Thank you for the question

WHO has given different BMI (Body mass index) classifi

Dear Priyanka, Thank you for the question

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 22.1kg/m2 which is under the Normal BMI range as per WHO classification.
A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity 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.

Here are few guidelines 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 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.
-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.
-Try to consume more of Whole grains 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.
-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.
-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.

For a customized and personalized 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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Frequently Asked Questions

Balanced Diet

Muligrain

Dietary Fibre

Fats

Physical activity

Eram Ashraf

Happy Tummy Expert

Khushi singh

Happy Tummy Expert

Suji

Happy Tummy Expert

Praveen

Happy Tummy Expert

Priyanka

Happy Tummy Expert

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