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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Balanced Diet

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Dietary Fibre

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Niti Sikri

1 year ago

I m 42 ,I m overweight how can reduce 10 kg weight in one month

Lifestyle

Happy Tummy Expert

1 year ago

Dear Niti Sikri, Thank you for the question

WHO has given different BMI (Body mass index) classi

Dear Niti Sikri, 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.

Sanchit

1 year ago

hi my ag is 40 years old , male , facing severe stomach bloating and contipation from last 2 month or so, tried all antacid and laxatives but problem is still the same.

Digestive issues

Happy Tummy Expert

1 year ago

Dear Sanchit, Thank you for the question

Constipation, regular gastritis, can be a symptom of g

Dear Sanchit, Thank you for the question

Constipation, regular gastritis, can be a symptom of gastrointestinal digestive issues such as indigestion, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.
Here are a few guidelines for general digestive health.
- Do not skip your meals, have small frequent meals at regular intervals.
- Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- 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 increases the water holding capacity thereby increasing faecal bulk. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.
- Avoid large, heavy meals, and practice portion guidance.
- Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Try to limit the foods like caffeine, spices, raw onions etc.
- Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
- Avoid lying down immediately after your meal consumption
- Drink at least 8-10 glasses of water per day
- Have a gap of minimum 2-3 hours between bedtime and your last meal
- Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
- 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

Barsarani Panigrahy

1 year ago

I am 31 years. My skin is so sensitive. I get some pimples. Please suggest for glowing skin.

Lifestyle

Happy Tummy Expert

1 year ago

Dear Barsarani Panigrahy, Thank you for the question

Acne is a skin problem that can cause sever

Dear Barsarani Panigrahy, Thank you for the question

Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the face, neck, back, shoulders. Various factors that contribute to acne are genetic, hormonal imbalances, inflammation due to food or drug sensitivity, stress and environmental influences.

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

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.
- Consume a minimum of 5 serving of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins
- 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 & C help to build and maintain healthy skin by reducing the sebum production. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi etc.
- Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
- 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

Khushi singh

1 year 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

1 year 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

Mahiii Patelll

1 year ago

Hii, i'm 17 years old i want to gain muscle faster can you please help me?

Food Lifestyle

Happy Tummy Expert

1 year ago

Dear Mahiii Patelll, Thank you for the question

Gaining muscle mass requires specific exercise r

Dear Mahiii Patelll, Thank you for the question

Gaining muscle mass 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.
But here are few guidelines that can be considered for overall goodness:
- 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.
- 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.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- Include healthy fats from nuts and seeds.
- 0.8-1g protein per kg body weight is recommended. Some of the high protein sources (plant and/or animal sources) include lentils, milk, paneer, lean meat, egg etc.
- Drink at least 8 glasses of water per day to maintain hydration
- Indulge in minimum 30-45 minutes of physical activity for at least 5 days a week.
- 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

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Niti Sikri

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Sanchit

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Barsarani Panigrahy

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Khushi singh

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Mahiii Patelll

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