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Happy Tummy Expert

2 years ago

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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