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1 year ago

Dear Aditya Madhukar Mandavkar, 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 range for ideal body weight for 16-year-old male can be considered as 48-60.6 kg with 160.9-175.7 cm height.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. 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.

-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.

- 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 for at least five days a week. As mentioned by you, being a professional cricketer, please do contact your coach and fitness expert for relevant guidance on physical activity.

Cricketers need to stay fuelled and hydrated throughout the game.  Ideally, a meal which is based on carbohydrate and includes some protein, fibre, vitamins, minerals and small amounts of fat should be consumed before a cricket match.  Good choices include cereal, yoghurt, sandwiches and fruit. 

Here are few nutrition guidelines to be considered for cricket training.   

• During and after intense training sessions or matches, additional carbohydrate rich foods and drinks can be helpful to provide additional fuel and help with recovery.  Sports drinks may be helpful during long matches, particularly in hot conditions when sweat and fluid losses are likely to be high.
• Including protein in all meals and most snacks will help to meet the protein needs. This includes lean meats, fish, chicken, eggs, pulses (e.g. chickpeas, kidney beans, lentils, and baked beans), nuts and dairy products. With strength and endurance training being required for cricket, players should aim to include protein along with carbohydrate post training to maximise recovery. Suitable snacks include a milk or yoghurt-based smoothie, or tuna with rice crackers etc.
• For all players it is important to include some healthy fats each day such as avocado, nuts, seeds, oily fish and vegetable oils. The amount of these fats that are needed will depend on an individual’s weight goals and energy requirements (i.e. how many calories/kJ they need each day).
• Aim to include fruits and vegetables at most meals and snacks as they are essential for good health and performance. Fruit and vegetables are full of vitamins, minerals, antioxidants and fibre.
• Fluid needs depend on position, playing style and weather conditions. Monitoring individual fluid losses is important as even relatively small fluid losses (~2% body weight) can negatively impact bowling accuracy, sprint speed, concentration and the body’s ability to cool itself.
• Training is the best time to establish good hydration habits and monitor changes in day-to-day fluid losses under different conditions.

Here are few guidelines that can be considered for nutrition management for competition period.

Before Competition:

When fuelling for a match eat enough food to feel comfortable (but not overfull) – experiment with a variety of foods in training. A larger meal 2-4 hours prior to playing will allow time for digestion. Top up fuel stores 1-2 hours before the start with a carb rich snack (e.g. simple sandwich, muesli bar, fruit). Snacks should be low in fat as fat slows digestion and can lead to stomach upsets on the field. Carb rich fluids such as smoothies or liquid meals can be good if the cricketer is prone to stomach upset from eating solid food before a game.

During competition:

As cricket matches are often played in extreme conditions, replacing fluid losses and at breaks is of priority. In addition, carbohydrate can enhance performance during matches by stimulating the brain to maintain motivation and delay the onset of central fatigue.

Sports drinks can provide a convenient and compact source of fuel (carbohydrate) and fluid during intense matches or if eating is uncomfortable for the player.

Include small easily digested snacks every 1-3 hours while waiting to bat. If not batting for a while a more substantial snack can be eaten. Carb rich snacks will keep blood glucose levels topped up. Snacks should be low in fat to help easy to digestion. Avoid high fat pastries, tarts, slices and cakes that are common at breaks as these can cause gut upset. Some suitable snack choices include:

• Dairy based smoothies or Flavoured milk
• Yoghurt
• Fruit fresh or tinned fruit in natural juice
• Sandwiches with lean meat or spread
• Fruit muffins or crumpets with jam/honey
• Sushi rolls
• Grainy crackers + vegemite and cheese

During recovery

Postgame meals should focus on carbohydrate (fuel), protein (for muscle repair), fluids and electrolytes (to replace sweat losses) and coloured vegetables (antioxidants). A recovery meal or snack should be consumed soon after a game, especially if matches are played over multiple days. Suitable options include: Wholegrain, Multigrain, lean meat and salad sandwich/wrap etc

Please contact your fitness expert, coach, and health care professional on further guidance for healthy and sustainable weight loss and management for your needs.

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

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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