According to the WHO a third of the world population is obese, obesity is caused by overeating, act of physical activity, age factor, hereditary,and sometimes malfunctioning of the endocrine glands causing excessive fat accumulation. Food is meant to generate energy in the body so as to enable each and every organ to discharge its individual functions. To avoid overeating one has be careful of portion control and eat at a fixed time. Each meal should have a combination of carbohydrate 50 to 60 % of total calories + protein 35 to 40% of total calories and fat 20 to 25% of total calories. Dietary fibre of 25 to 30 grams a day obtained from whole grain, fruits and vegetables should also be taken in sufficient quantities as it imparts a sense of satiation and reduces the food intake. Indian diets are usually high in carbohydrates leading to higher incidence of diabetes. This can be countered by increasing proteins in each meal along with fibre,which gives a controlled balance to sugar levels in the body. Use unsaturated vegetable oils like olive, rice bran, soyabean and sunflower oil to maintain and reduce cholesterol and maintain heart health along with Omega-3 from flax seed, nuts (almonds and walnuts) or fish oil supplements, including vegetable juices in your daily diet improves the antioxidant level and fibre in the body and helps in weight loss.
How to make meal plans customized to your BMR
Step 1 - Calculate your BMR
|Women's BMR||Men's BMR|
|+ (9.6* of your weight in kilos)||+ (13.7* your weight in kg)|
|+ (1.8*your height in cm)||+ (5*your height in cm)|
|- (4.7*your age in years)||- (6.8*your age in years)|
|= ___________ Calories per day||= ___________ Calories per day|
Step 2 - After calculating your BMR ,and to start weight loss cut 200 kcal from your BMR.
For example if your BMR is 1600 kcal choose a meal plan that is 200 kcal lower I.e is from 1200 to 1400 calorie meal plan.
The main meals should be three meals like your breakfast ,lunch and dinner and the in between meals should be like fruits ,veg juice ,dry fruits,dry bhel , roasted chana, a slice of cheese ,which are not very dense in calories and high in nutrients.
STEP 3 - Eat every two hours with three main meals and three small meals.
STEP 4 - Drink plenty of water through the day at least 8 to 10 glasses.
Exercise - Lack of physical activity means there is no energy out put and this results in weight gain over the period of time because as we age our BMR reduces (basal metetabolic rate : that is total number of calories your body requires for normal body functions excluding any activity factor like exercise, BMR is the energy used for metabolic process of maintaining life itself and usually accounts for two thirds of total daily expenditure ). To maintain a healthy weight increasing the BMR is essential and this means increasing the muscle mass over the fat mass as 1 pound of muscle burns 6 calories at rest and 1 pound of fat just 2 calories. Increasing muscle mass can happen only through physical exercise and adequate protein in the diet thereby, increasing fibre and reducing fat in the diet.
Advantages of Physical Activity
Other Causes of Obesity
In case you have a concern or query you can always consult an expert & get answers to your questions!
Constipation is a common problem, and everyone experiences it once in a while. Constipation includes bloating, and abdominal pain. The problem often happens because of a low-fiber or high fat diet, lack of exercise, and not drinking enough fluids.
Sources of high-fiber foods include:
Common problem in particular with urban population.
If any one experienced these symptoms for more than three months, it is referred to as chronic constipation.
Passing stools less regularly
Stools becoming lumpy or hard
Additional straining when having bowel movements
Experiencing the sensation of a blockage that is preventing bowel movements
The recommended daily dietary fibre intake for adults is 25g for women and 30g for men, through fibre-rich foods, such as vegetables, fruit, cereals and whole grains.
it is recommended that whole foods be consumed, rather than a dietary fibre supplement. Additionally, fibre supplements can sometimes aggravate constipation, especially if you do not increase the amount of water you drink daily.
Did you know water makes up about three-quarters of the faecal content? Or that constipation can occur with a high-fibre diet if not enough water is consumed? To sum up, adequate water intake is important to keep bowel contents soft and easy to pass.
Approximate adequate daily intakes of fluids (including plain water, milk, and other drinks) for women are 2.1 litres (about 8 cups) per day and for men is 2.6 litres (about 10 cups) per day.
Simple measures are to be tried to regularize bowel discipline like
Goos berry=Amla powder 4-5 gm at bed time with warm water
Trimyrebolan=Triphala powder 4-5 gm at bed time with warm water. If these measures are failed then one has to consult Doctor for further investigations and management.
Navratri diet plan
Smart diet plan: day 1
Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese
Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear
Smart diet plan: day 2
Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea
Lunch: chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese
Smart diet plan: day 3
Breakfast: french toast: 2 slices of bread coated in 1/4 cup egg beaters, cooked in pam cooking spray; 1/4 cup light syrup; coffee or tea
Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ
Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple
Smart diet plan: day 4
Breakfast: fruit" cobbler: mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea
Lunch: turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons dijon mustard; 1 nectarine
Dinner: veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange
Smart diet plan: day 5
Breakfast: omelet: mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in pam cooking spray. 1 english muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread
Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing
Dinner: 2 boca burgers on 1 toasted english muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple
Smart diet plan: day 6
Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea
Lunch: 1 can healthy choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing
Smart diet plan: day 7
Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea
Lunch: chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread
Dinner: chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine
Post Natal Diet Plan
Prefered foods during postpartum:
Fresh - warm - oily - soupy - moist - nourishing - delicious - creamy - digestible
• boiled warm milk
• milk puddings w/o egg
• split lentils soaked overnight made into thin soup, perhaps
• almond or other nut milks
• nuts or seeds, well soaked (24 - 48 hours) for snack or prepared with soups,
Vegetables, grains, or sauces
• yogurt or buttermilk drink thinned half with water and seasoned with desired
• ricotta, cottage and other unfermented cheeses
• chicken and fish soups after about 4 weeks for non-vegetarians
• basmati rice (cook with an extra 1⁄2-1 cup water per cup of rice)
• unleavened wheat such as couscous, pastas, chapattis (unleavened tortillas)
• grains such as oats, quinoa and amaranth.
• favor less refined sugars such as honey, succanat, turbinado, and especially iron
Rich sweeteners such as dates, raisins, molasses and dark indian jaggery if available.
Use healthy fats and oils more abundantly than normal. This is important for optimal rejuvenation. Fats are building blocks for hormones and are important support and functional components of the cell membrane. Research show that low blood lipids are associated with depression and low hormone levels.
Essential fatty acids (efas - omega 3, 6, and 9) are, as the name indicates, essential to the body, mind and nervous system. The brain does not produce enough of these important oils, and if we get depleted, we are likely to suffer from anxiety, restlessness, and depression. Furthermore, low breast milk production and engorgement has been linked to low efas. The brain is more than 60% fat and needs a lot of healthy oils for its health.
• flax seed oil
• ghee (clarified butter)
• sesame, toasted sesame, and sunflower oils
• coconut and olive oil in the summer
The first showers of the monsoon provide relief from the intense heat of summer. However, the rain also brings some health issues that can spoil your mood like food poisoning, diarrhoea, dysentery and cholera. And not all are water-borne. So it is necessary to keep a sharp eye on what you're eating and drinking.
There are some precautions and diet modifications that will help keep you healthy. Here are some basic ones.
The appetite-robbing summer days are gone, and the cool monsoon tempts you to gorge on bhajiyas, sweets, and ever-larger helpings at mealtimes. After all, you have to make up for lost time! But temper that hearty appetite with a dose of caution; the monsoon is a time when diseases, particularly of the digestive system, are rampant.
The cardinal rule is never eat when you are not hungry. You can eat something in winter just because you find it appetising. Doing this in the monsoon is an invitation to indigestion and accompanying illnesses. Don't let the rain or the health troubles it brings with it get you down. Simply follow these tips and have a healthy monsoon.