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Happy Tummy Expert

1 year ago

Dear Sidhartha, Thank you for the question

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

According to your mentioned height and weight 30.2 kg/m2 and seems to on the borderline of obesity.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management.

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

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.
• 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, 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 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

Protein and fibre and are among the essential nutrients of daily balanced diet and help maintain muscle mass, strength and digestive health respectively.

In case of weight gain and muscle gain a high calorie and high protein diet is recommended. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight and Recommended Daily Allowance (RDA) of fiber for male is 30g per day

Here are some of sources of protein and fiber that can be included in your daily diet:

Protein: Legumes such as lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), Nuts and Seeds, Whole Grains:  wheat, quinoa, rice, wild rice, millet, oats, buckwheat, Milk and milk products such as paneer, Lean meat, eggs, fish etc.

Dietray fibre: Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc, Fruits including banana, apple, and citrus fruits like orange & sweet lime, Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc, Dried beans, Legumes, Nuts & Seed

You can look out for products with claims on being “source or rich in” fiber also to be included as a part of an overall diversified balanced diet.

Roti and Rice are important cereals and contribute towards energy and fiber intake. Exclusion from diet for specific medical or fitness needs should be followed with advice from specialized health care professional or a registered dietitian along with professional fitness expert.

Here are few guidelines that can be considered for workouts

Pre-workout –the role of nutrition is fueling

• Carbohydrates are the preferential fuel for general exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
• Low fat and moderate protein should be consumed to reduce gastric disturbances
• Good Pre-workout food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
• Always start your workouts well hydrated.

During Workout- The role of nutrition is performance

• For shorter period of exercise carbohydrate intake is not necessary
• For longer periods consuming carbohydrate rich snacks like energy bars, sports drinks can prevent fatigue and delay hunger.
• During exercise water should be consumed every 15-20minutes to avoid early fatigue.

Post- workout – the role of nutrition is recovery

• Carbohydrates should be recovered to restore glycogen
• Consuming protein is necessary to help gain recovery and prevent muscle loss
• Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean meat etc
• Rehydration with water or electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body.

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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