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Dear Sushma, Thank you for the Question.

Despite consuming a balanced diet and following an exercise regimen unintended weight gain can happen due to sedentary lifestyle, hormonal imbalance and/or an underlying health condition. Please contact your health care professional for further diagnosis and assistance.

To achieve and sustain ideal body weight, it is very important to practice dietary modification. You can begin with small gradual changes towards portion guidance, and including high protein food.

Being Mindful while eating is necessary to have a control over food cravings & hunger. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

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 Aishwarya Thank you for the question.

Adolescence or teen age is acritical 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.

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Reference ideal body weight and height for 19-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

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.

Loss of appetite can be caused due to nutritional deficiency, infection, medications and/or an underlying health condition which may require medical assistance. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are some tips to manage loss of appetite

- Eat a diversified balanced diet inclusive of all food groups to ensure intake of essential nutrients.

- Consume small frequent meals. Do not skip meals,

- Try to eat at regular meal times, do not wait for body’s hunger signal

- Eat along with social company.

- Ensure adequate water intake to maintain hydration.

- Engage in regular physical activity as it can stimulate appetite.

If you would like your sister to start on a weight gain program, here are a few guidelines to help her in her journey:

In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein and regular meals. 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. Daily protein requirement should ideally be followed as 0.8-1g 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 a few general Dietary guidelines to be considered for weight gain

• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• 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.
• 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.

There are various tests like food frequency test, Eating disorder questionnaire etc.,  that can help identify presence of an eating disorder. These tests should be taken under the supervision of a healthcare professional or a registered dietitian, kindly contact the either or both for further diagnosis and management.

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 Harjeet, Thank You for the Question.

Anxiety & Stress is a complex phenomenon and everyone has his/her own level of tolerance. There are multiple causative factors of anxiety & stress including irregular sleep pattern, sedentary lifestyle, current state of mind and/or an underlying health condition. A nutritious, well-balanced diet can help contribute to a better management along with regular exercises. Practicing breathing techniques, stretching or meditation helps to relax and potentially help you maintain calm. Practice positive thinking and engage in hobbies and activities that you enjoy. Try to be socially active and engage in healthy discussions.

Supplements and Nutraceuticals can be included as apart of daily balanced diet, but the frequency and quantity of consumption must be followed under medical supervision and label instructions to avoid any negative implications. Excess and/or unsupervised intake of nutritional supplements is not considered safe for overall health. For further advice and assistance kindly contact a health care professional.

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 19-year-old male is 52.7-64.1kg and 164.8-177.8cm Respectively

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

Please note that target weight gain is recommended to be within the reference 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.

In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein, and regular meals. 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 a few general Dietary guidelines to be considered for weight gain

• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts

• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

• 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 good 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

• 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

Dear Tanishka, Thank you for the question.

 It is not necessary that you have to go to the gym to reduce weight. However, regular physical activity or exercise is necessary and beneficial for overall health as it helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. Walking, cycling, jogging, skipping at home are some of the physical activities that can be considered. However, for specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

A food craving is defined as the intense desire or urge to consume a specific food. Food is an essential component for living healthy. Our body and minds cannot survive without right proportion of micronutrients and macronutrients. A healthy diet is very important for our energy, wellbeing, to ward off diseases, immunity, etc. One of the key aspects of living a happy healthy life amongst many others is to enjoy food which is healthy, delicious and consumed in right proportions and in a mindful manner.

Being Mindful while eating is necessary to have a control over food cravings & hunger. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

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.

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Reference ideal body weight and height for 19-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

Please note that target weight loss is recommended to be within the reference range

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.

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.

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 Praveen, Thank you for the question. 

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention

Certain food intolerances can cause bloating after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc. For further diagnosis and assistance kindly contact your specialized health care professional

Here are a few dietary tips to help manage bloating

• Eat all your meals on regular intervals.
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods from your daily diet
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
• Practice regular physical activity and stress management

Here are few guidelines that can be considered for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum of 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 etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
• 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.
• 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.