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Happy Tummy Expert

1 year ago

Dear Jyothi, Thank you for the question

Unintended weight gain can be due to factors such as hormonal imbalance, sedentary lifestyle, metabolism, and/or underlying metabolic conditions.

For further diagnosis please contact your health care professional.

Here are few guidelines that can be considered:
- Eat a well-balanced diet, include all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
- Avoid skipping 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 that is in terms of both quantity and quality.

For a customized and personalized 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

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