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Happy Tummy Expert

11 months ago

Dear Krishita, Thank you for the question

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.

Reference ideal body weight and height for 18-year-old male can be considered as 52.7-64.1kg and 164.8-177.8 cm respectively

According to your mentioned weight you seem to be within your reference ideal body weight.

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.

Some Physical Activity Tips:

Engage in at least 60 minutes of physical activity of moderate intensity such as walking Throughout the week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment

Healthy nutritious food and a diversified balanced diet according to your food choice and ethnicity can be consumed. It is always preferable to consume food that has been prepared hygienically.

Here are some of the healthier food options that can be considered for Breakfast

• Rava Upma
• Idli
• Dosa
• Moong dal cheela
• Rava Idli
• Vegetable sandwich
• Poha
• Oats Cheela
• Methi Paratha
• Pesearattu
• Mix vegetable paratha
• Paddu
• Millet dosa

Here are some of the healtiery food options that can be considered for lunch or dinner:

• Methi Paratha + Moong Sprouts & Pomegranate Salad

• Dal Paratha + Pineapple Raita
• Dal + Rice/Brown rice+ Sabji
• Paneer Fried Rice
• Veg Vermicelli Upma + Peanut Sundal
• Rajma Chawal 
• Bajra Khichdi + raita
• Besan cheela+ tomato chutney
• Bajra roti+ sabji
• Multigrain paratha + sabji
• Spinach paratha
• Multigrain Roti +sabji
• Wheat chapathi + Paneer Sabji
• Dalia Khichdi+ sabji
• Rice/ brown Rice + veg curry
• Bajra Roti + Sabji
• Whole wheat/multigrain roti + Dal+ Sabji

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.

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