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.

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RIZWANA CHAUDHARY

2 years ago

hey,
my self rizwana chaudhary
I am 25 year old, My height is 5.4 feet and my weight is 62 kg
plz suggest me some healthy diet plan I want to loose some weight

Fibre Intake Nutrition Food Lifestyle Physical activity

Happy Tummy Expert

2 years ago

Dear Rizwana, Thank you for the question

According to your mentioned Height & weight your BMI is

Dear Rizwana, Thank you for the question

According to your mentioned Height & weight your BMI is 23.6kg/m2 which is under the normal BMI range as per WHO classification.

Weight loss requires a holistic approach which 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, include all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-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.
- 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.
- 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 that is in terms of both quantity and quality.

For a customized and personalized 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

Ranjita

2 years ago

Hi ,
I want to reduce 20 kgs ..I can't control appatite for junk foods am not enough strong to control
Plz tell me how can I control my mind

Food Lifestyle Physical activity

Happy Tummy Expert

2 years ago

Dear Ranjita, Thank you for the question
Weight loss requires a holistic approach which involves li

Dear Ranjita, Thank you for the question
Weight loss requires a holistic approach which involves lifestyle modification which includes Dietary modification, Physical activity and stress management. Any weight loss plan needs sufficient time for changes to be reflected as the body steadily starts to adapt to these changes in order to show results. Meal plans specified for weight loss should include a calorie deficit diet.
Here are few guidelines that can be considered:
- 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
- Your diet should include all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-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 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 that is good in terms of both quantity and quality.
- Tracking your calories is also a good way to stay on track of your weight loss journey, it will help you understand your intakes and reach your fitness goal in a healthy sustainable way.

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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Balanced Diet

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RIZWANA CHAUDHARY

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Ranjita

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