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Dear Sunita, Thank You for the Question.

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

   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 Lovepreet Kaur, Thank you for the question

Excess accumulation of visceral fat in the abdomen region can lead to increase in the stomach size which is commonly known as belly fat.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

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.
• 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.
• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, 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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
• 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 Sangeeta Das, Thank you for the question

Frequent headaches, Weakness, fatigue or lethargy that can be due to, lack of sleep, migraine, stress, insufficient or inadequate dietary intake, dehydration, nutritional deficiency or may be a symptom of any underlying health

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.

Gaining muscle mass, toning of muscles, and body shaping 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.

Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.

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.

Itching of the skin can occur due to an allergy, skin ailment or any underlying condition which requires medical attention. We request you to kindly contact your health care professional such as a dermatologist for further assistance 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 Mudita Maggu, Thank you for the Question.

Kudos to you for taking the initiative on maintaining an ideal body weight & promoting gut health.

Food consumption behavior is administered by various hormonal, psychological, and neural signals, each characterized as short-term, and each derived from the gastrointestinal tract

Thus, A healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

Daily RDA for fiber as per NIN, ICMR is: 25g per day for Female

 A 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 Digestive Health & 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.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Carbonated and alcoholic beverages to be limited or preferably avoided.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea.

• 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.

• 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 ashwini chawan, Thank you for the question

The quality of sleep has an enormous impact on daily life since poor or disordered sleep can affect your work, concentration, and the ability to interact with others. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning.

Getting sufficient quantity and good quality sleep is quintessential for good health and longevity. The recommendation for adults is at least 7-8 hours of sleep every night.

Here are few tips for Sleep management

• Balanced diet is largely made up of a variety of vegetables and fruits is able to provide the recommended daily intake of vitamins and nutrients, contributing to better sleep while promoting a healthy weight.
• Have your last meal at least 2-3 hours before sleep time.
• Prior to going to bed avoid/limit the intake of caffeinated beverages and foods such as tea, coffee, or Chocolate as they are a neurologic stimulant, which may lower the need to sleep and produces sleep disruption
• Foods containing tryptophan which is an amino acid is linked to a number of sleep-promoting processes in the brain. Foods with tryptophan include milk, bananas, oats, etc. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
• Commit to a sleep schedule and avoid screen time, bright light, noises and distractions during bed time.
• Physical activity is known to help induce better sleep. Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week

There can be various factors that contribute to hair health like genetics, hormonal balance, stress and/or underlying health condition etc, some other factors that may affect the hair health include infections, nutrient deficiencies etc. Healthy Hair requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for healthy hair

• Inadequate intake of protein can result in hair changes that include hair thinning and hair loss. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
• Low intake of iron may also cause hair loss. The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.
• Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage. It also helps promote hair follicle recovery Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc. Animal products such as-milk and milk products.
• Omega -3 & omega-6 fatty acid may help promote hair growth by working towards follicle proliferation. Some of the most common sources of omega 3 & 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin seeds, etc.

For general wellbeing, you can begin by consuming a balanced diet is which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for Women, the RDA for protein requirement is 46g/d and for fiber it is 25g/d.

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 recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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 small frequent meals, with healthy snacking options.
• 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.
• Try to consume more of Whole grains, Millets 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.
• 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 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