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1 year ago

Dear Nairita Dhar, Thank you for the question

Increased blood sugar levels is termed as Diabetes mellitus which is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes. 

• A fasting blood sugar level of <110 mg/dL is considered normal.
• ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
• ≥126 mg/dL indicates you have diabetes.

Management of any type of diabetes requires diagnosis and further assistance

Here are a few tips to help manage Diabetes

• It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc.
• High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
• Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
• Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.

Thyroid disorders including hyper or hypothyroidism requires further diagnosis from specific medical experts.

In Hyperthyroidism limited intake of iodised salt is recommended.

Avoid consuming large amounts of soy and cruciferous vegetables such as cabbage, cauliflower, broccoli, brussels sprouts, turnips etc. Include them as a part of your daily balanced diet in limited amounts.

Hypothyroidism is generally associated with weight gain, it is important to follow a healthy lifestyle and aim for ideal weight management with dietary modification and regular exercise. For management of hypothyroidism it is recommended to use iodised salt for all cooking purposes. Try to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.

It is suggested to contact your health care professional for further assistance and management for thyroid disorders.

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

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.
• Studies have shown that some foods can help improve metabolism, they include, cinnamon, green coffee, broccoli, nuts etc.
• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
• 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 to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.
• 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 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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