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Happy Tummy Expert

4 months ago

Dear Farheen Hasan, Thank you for the question 

Starting the journey towards achieving ideal body weight is a good initiative on leading a healthy lifestyle! Kudos to you on your initiative.

A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for Women, the RDA for protein requirement is 46g/d and for fiber it is 25g/d.

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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

Please note that it is recommended for the target weight to be within normal BMI

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

All Vitamins (A, D, E,K,B & C) and minerals(Calcium, Zinc, Iron,  etc)  are necessary for appropriate growth and development. But some of the most important vitamins and minerals are

• Calcium and vitamin D is essential for bone health, maintain Bone mineral density and prevent the risks of osteoporosis.  Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for female

• Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc

Recommended daily allowance for Iron is 29mg per day for female

• Foods rich in zinc should be included in the diet as zinc is necessary for overall health as well as boosts immunity. Some of the good sources of Zinc are whole grains, legumes, Nuts & seeds, meat, fish, chicken, eggs, milk and milk products

Recommended daily allowance for Zinc is 13.2mg per day for female

• Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin. Some of the rich food sources are Lean meat- chicken, fish, prawns, Eggs, Milk & milk product, Fortified cereals etc.

Recommended daily allowance for Vitamin B12 is 2.2µg/day for female

• Vitamin A is necessary for vision health, Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, etc are a good source of Vitamin A

 Recommended daily allowance for Vitamin A is 840µg/day for female

• Vitamin C is needed for the growth and repair of tissues, boosts the immune system as well as a good source of antioxidant. Some of the sources of Vitamin C are Citrus fruits like orange, lemon, star fruit, Guava, Amla (Indian gooseberry)

Recommended daily allowance for Vitamin C is 65mg per day for  female

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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