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 Dear Rushitha, Thank you for the question   

Body shaping and toning of muscles requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance. For specific exercise regimen please contact a fitness expert.

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

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.
• 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

Dear Bharati, Thank you for the question.

Sometimes change in dietary habits and nutritional intake can affect your weight and overall health. As you have mentioned that you stay in hostel and probably consume hostel food which is different from your regular homemade food in terms of preferable taste and serving quantity, your body requires sufficient time to adapt to this change therefor this may be one of the reasons for your unintended weight gain.

Adolescence or teen age is a critical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

 Reference weight and height for a 18-year-old female is 48.1-59.5kg and 155.3-166.9cm respectively.

According to your mentioned weight, you seem to be within the reference range.

Please note it is recommended that the target body weight must be maintained within the given reference range.

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.

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.

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 60 minutes of physical activity of moderate intensity such as walking Throughout the 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.

Dear Rohit, Thank you for the question.

Consuming the right quantity and quality of protein is important for weight gain, it is necessary to include good biological value protein as a part of your daily balanced diet which helps in maintaining your lean muscle mass increase your muscle weight and overall weight.

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

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.

 

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

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 which may require medical assistance.

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. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

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
• 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.

Dear Jaswinder kaur, 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

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – 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

Dear Namrata, 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.

Thyroid disorders including hyper or hypothyroidism requires further diagnosis from specific medical experts. It is suggested to contact your health care professional for further assistance and management for thyroid disorders.

Here are few tips to manage Hypothyroidism 

• Iodised salt, seafood (such as fish and prawns), grains and breads are common dietary sources of iodine. Include iodized salt in your diet and food preparation.
• Try to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.
• Limit the intake of soy products as they contain Goitrogens. They may also be found in soy products like soy chunks, soy granules, tofu, etc.

• Along with iodine, Selenium also helps in improving the thyroid functioning. Seafood, organ meats, cereals, poultry, red meat, and eggs are a good source of selenium. Include these foods in your daily balanced diet. 

Hyperthyroidism is a pathological disorder in which excess thyroid hormone is synthesised and secreted by the thyroid gland. It is characterised by normal or high thyroid radioactive iodine uptake (thyrotoxicosis with hyperthyroidism or true hyperthyroidism). It is usually associated with weight loss and underweight.

Here are a few tips to help manage Hyperthyroidism

• limited intake of iodised salt is recommended.
• Avoid consuming large amounts of soy and cruciferous vegetables such as cabbage, cauliflower, broccoli, brussels sprouts, turnips etc. Include them as a part of your daily balanced diet in limited amounts.

Maintain an ideal body weight as hyperthyroidism can lead to underweight.

During pregnancy there are many physical and physiological changes that occur due to which your body demands for more nutrients in order to function efficiently, lack of one or more nutrient can lead to macronutrient or micronutrient deficiency and malnourishment. The mother’s nutritional requirements should meet her own daily needs, provide enough nutrient for growing foetus, and furnish the energy for child birth and lactation.

It is recommended to consume 2000+kcal with 46g (in 1^st Trimester) 55.5g (in 2nd trimester) and 68g (in the 3rd trimester) of protein per day and 1000mg of calcium per day

Some micronutrients are specially required in extra amounts during these physiological periods. Folic acid, taken throughout the pregnancy, reduces the risk of congenital malformations and increases the birth weight. Similarly, iodine intake ensures proper mental health of the growing fetus and infant. Calcium is also essential for optimum formation of bones and teeth.

Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron, dietary fibre, Folate etc. Maintain hydration and good quality sleep regimen.

Here are 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 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.
• 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.
• 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.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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.
• 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
• Try and 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