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Happy Tummy Expert

1 year ago

Dear Jaheer khan, 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



As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.



The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition which may require medical assistance.



An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.



A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

 

Ramadan is a month of fasting and it is necessary to maintain your health status in order to avoid any micronutrient or macronutrient deficiency, Hypoglycaemia and dehydration.

Here are few tips to consider while fasting and help manage weight gain.

• Consume a healthy diversified balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• When eating your meal in the morning(suhoor) include high fiber foods as they induce satiety an keep you full for longer. Foods rich in fiber include whole grains, millets, multigrain, whole grains, nuts, fruits & vegetables like apple, citrus fruits, green beans, peas, etc.
• High protein foods like pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc also give a feeling of satiety and delay gastric emptying as well prevent weight or muscle loss.

• Keep yourself well hydrated to avoid dehydration. Minimum of 8-10 glasses of water should be consumed to keep yourself hydrated. You can also consume other beverages like fresh fruit juices, tender coconut water, buttermilk, lassi etc.
• In the evening while breaking your fast begin with simple, easy to digest and energy dense foods like dates, fruits, water/juice/ salad etc.,
• Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.Include healthy fats from nuts and seeds.
• Limit the intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• 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.

Post your fasting period, following points to be considered additionally

• Do not skip meals. Eat small frequent meals.
• Three major meals a day with healthy nutritious snacks in between is preferred.
• Try to increase the serving size and portion size gradually and systematically
• Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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