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Maintenance Diet

Maintenance Diet

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Maintenance of weight after weight loss or just healthy weight maintenance

 

Many people trying for weight loss achieve their desired weight by dieting and exercise, but unfortunately many of them gain it back.

Only 20% of individuals get success in losing extra weight and maintaining it for a long time. However, don’t get discouraged, because there are a number of scientifically proven ways which can help you keep the weight off, including mindful eating, stress management, and regular exercise.

 

It is simply a maintenance diet that is advised to start after the weight loss journey. It is very much similar to a normal diet. You can reach to us or send a request as per your calorie requirements or you can estimate your calorie requirements using a calculator.

Anybody who wishes to maintain their weight may send the request. We do not need any special blood tests before starting a maintenance diet. But if you have basic blood reports then please share your detail here at [email protected]

 

Reasons behind weight regain

There are few common reasons which lead to weight regain after achieving desired weight.

 

Very low calorie diet: A diet too low in calories may slow down your metabolism and also shift your appetite-regulating hormones. Both these factors lead to weight regain. 

Lack of sustainability: Most of the low calorie diets are not sustainable because they focus on rules rather than lifestyle modifications. These diets are followed on the basis of willpower and can't be incorporated in your daily life for a long time. This discourages you and prevents weight maintenance.

Wrong mind-set: Many individuals assume diet as a quick fix, rather than a long term solution for a healthy future. These people give-up and gain back the lost weight again.

 

Tips to maintain weight after weight loss

 

Regular exercise: Exercise is very important in weight maintenance. It boosts metabolism and also burns extra calories, both of these are necessary to achieve energy balance. According to studies, a minimum of 200 minutes of moderate exercise per week helps in the maintenance of weight after weight loss. Exercise is most helpful when combined with a healthy diet. 

 

Weight lifting: A very low calorie diet, oftenly used by dieticians for weight loss results in muscle loss in addition to weight loss. This muscle loss reduces the basal metabolic rate, resulting in fewer calorie burn throughout the day. According to studies, individuals lifting weights after weight loss are more likely to keep weight off by maintaining muscle mass

Don’t skip breakfast: Breakfast eaters tend to have healthier habits overall, including exercise, high consumption of fiber and micronutrients. According to evidence, individuals eating breakfast are more successful at maintaining weight loss. 

Add plenty of protein: Protein is known to reduce appetite and promote fullness, leading to lower calorie intake, which in turn supports weight maintenance. Additionally, protein requires significant amounts of energy to break down in your body. Therefore, a regular intake of a diet rich in protein may increase the number of calories you burn during the day. 

Drink plenty of water: Staying hydrated is very important in weight maintenance. It causes fullness, hence lesser calorie intake. Drinking water before meals leads to reduction in calorie intake when compared with those who didn’t drink water before a meal. 

Keep control on your carb intake: Both the amount and type of carb are important in weight maintenance. Too much intake of refined carbs like white bread, fruit juices, and other refined flour products can be detrimental for your weight maintenance goals. To maintain your weight loss for the long term, a low carb diet is very beneficial. 

Track your total calorie intake: There are a number of online apps which may help in tracking your total calorie intake for the maintenance of your weight. Food trackers increase your awareness about how much you are really eating.

Include plenty of vegetables to your diet: According to studies, increasing vegetable intake helps you in maintaining weight. Vegetables are high in fiber which causes fullness and hence lesser calorie intake. 

Take your weight on regular intervals: Weighing yourself on a regular basis will help you keep control of your weight. 

 

Be prepared for setbacks: When you start your weight loss and weight maintenance journey, setbacks are inevitable. You may skip your diet one day or may skip workout one day. Occasional slip up is ok but try to stick to your daily diet and exercise routine.

Sleep enough: Not sleeping enough results in weight gain in adults, and may interfere with weight maintenance. A sound sleep of 7 hours is necessary for adults and is optimal for weight maintenance and overall health

Stress management: Stress management is very crucial in weight maintenance. Stress increases the level of cortisol, which results in weight regain. Stress also increases the risk of impulsive eating, i.e, eating when you are not hungry. Regular exercise, yoga and meditation can help you combat stress. 

Mindful eating: Mindful eating is the most important aspect in weight maintenance. It is the practice of listening to internal appetite cues and paying full attention during the eating process. Distraction during eating may make it difficult to recognize fullness, resulting in overeating. So, this will help you stop eating when you are truly full. 

Make sustainable changes in your lifestyle: Always remember one thing, “slow and steady wins the race”. So don’t be too restrictive and unrealistic in terms of your diet and exercise routine. Make sustainable changes in your day to day routine. 

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Anti-Hair Fall Diet Plan

Anti-Hair Fall Diet Plan

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I. Introduction

A. Explanation of hair fall and its impact on self-esteem

Hair fall is excessive scalp hair loss. It causes hair loss, bald patches, and thinning. Hair loss affects confidence and self-esteem. Hair loss causes emotional distress and self-consciousness in many people, highlighting the need for effective treatments.

 

B. Introduction of Dr. Pankaj Kumar, a renowned dietician in Delhi and Dwarka, specializing in anti-hair fall diet plans

Dr. Pankaj Kumar, a well-respected dietician in Delhi and Dwarka, creates hair-loss-fighting diets. Dr. Kumar's nutrition strategies have helped many people regain their confidence and hair health. His personalised approach and deep understanding of hair fall causes make him a trusted professional. Dr. Kumar's holistic approach promotes healthy hair growth and prevents hair loss through diet and lifestyle changes.

 

II. Understanding the Link Between Diet and Hair Health

A. Explanation of how diet affects hair growth and strength

Food nourishes hair internally. Healthy hair growth and strength require a balanced, nutrient-rich diet. Biotin, vitamins A, C, and E, zinc, and iron help hair health. Deficient nutrients can weaken hair follicles and increase hair loss. Addressing nutritional deficiencies and eating hair-friendly foods can promote hair growth and prevent hair loss.

 

B. Discussion on the role of nutrient deficiencies in hair fall

Nutrient deficiencies cause hair loss. Biotin, the "hair vitamin," can weaken the hair shaft and increase hair loss. Insufficient iron, zinc, and selenium intake can disrupt hair growth and cause excessive shedding. We can restore hair health and reduce hair loss by targeting nutrient deficiencies with a targeted diet plan. Dr. Pankaj Kumar can recommend specific nutrients to promote hair growth.

 

III. Nutrients for Healthy Hair

A. Overview of key nutrients for promoting hair health, such as vitamins, minerals, and proteins

Hair growth and health depend on several nutrients. Vitamins A, E, and D promote scalp health and hair growth. Iron, zinc, and selenium help hair proteins and follicles grow. Proteins like keratin build strong, healthy hair. A balanced diet with these nutrients can nourish hair from within and improve its health.

 

B. Discussion on the importance of a well-balanced diet for preventing hair fall

A balanced diet prevents hair loss. Fruits, vegetables, whole grains, lean proteins, and healthy fats nourish hair and reduce hair loss. Nutrient deficiencies weaken hair follicles and increase shedding. A varied, nutrient-rich diet can nourish hair from the inside out, making it stronger and healthier.

IV. Recommended Foods for Stronger Hair

A. Description of specific food groups and their benefits for hair health, including examples of nutrient-rich options

Food groups can improve hair health. Lean meats, eggs, and beans provide amino acids for hair growth and strength. Omega-3 fatty acids from fish, walnuts, and chia seeds nourish the scalp and hair follicles. Vitamin C-rich foods like citrus fruits and bell peppers help produce collagen for strong hair, while iron-rich foods like spinach, lentils, and lean red meat support scalp blood flow.

 

B. Emphasis on incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats

Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats promote hair health. These nutrient-rich foods provide vitamins, minerals, antioxidants, and essential fatty acids to nourish hair follicles and promote hair growth. Colourful fruits and vegetables, whole grains like quinoa and brown rice, lean proteins like chicken and tofu, and healthy fats like avocados and nuts can help maintain healthy hair.

 

V. Meal Ideas and Recipes for Hair Health

A. Sample meal ideas and recipes that include hair-friendly ingredients

Here are some hair-friendly recipes:

 

Breakfast: Start your day with a spinach, berry, almond milk, and protein powder smoothie.

 

Lunch: Grilled salmon, avocado slices, mixed greens, and pumpkin seeds add protein, healthy fats, and nutrients to a salad.

 

Snack: Almonds, walnuts, and flaxseeds make a healthy, crunchy snack.

 

Dinner: Make a nutritious stir-fry with lean chicken or tofu, colourful bell peppers, broccoli, and a ginger-soy sauce over quinoa or brown rice.

 

These recipes include leafy greens, protein, healthy fats, and whole grains to promote hair growth and reduce hair loss.

 

B. Suggestions for incorporating these meals into a well-rounded diet plan

For a balanced diet, try these meals:

 

Plan ahead: Plan your weekly meals and make a shopping list with hair-friendly ingredients. This will keep you organised.

 

Meal prep: Wash and chop vegetables, marinate protein, etc. This will simplify meal prep on busy weekdays.

 

Balance your plate with vegetables, lean proteins, whole grains, and healthy fats. This will provide a well-balanced meal that supports your hair and overall health.

 

Body language: Notice how these meals affect you. Adjust ingredients if they don't agree with you. Your diet should reflect your needs and preferences.

 

These meals support hair health and promote overall wellness when added to a balanced diet.

 

VI. Lifestyle Factors for Healthy Hair

A. Importance of maintaining a healthy scalp and good hair care practices

Healthy hair requires good hair care and a healthy scalp. Four important reasons:

 

Healthy scalps support hair growth. Regular scalp cleansing, exfoliation, and moisturising removes oil, dirt, and product buildup, promoting hair growth.

 

Preventing damage: Avoiding heat styling, using gentle products, and limiting chemical treatments can help hair stay healthy and full.

 

Inflammation causes hair loss. Clean and well-nourished scalps reduce inflammation and risk of such conditions.

 

Healthy scalp and hair care practises make hair look shinier, smoother, and more manageable. Good hair care can boost self-confidence and well-being.

 

Prioritising scalp health and good hair care can boost hair growth and resilience.

 

B. Discussion on stress management and its impact on hair fall

Stress causes hair loss. Four stress management tips for hair health:

 

Telogen effluvium: Stress disrupts the hair growth cycle, causing more hair follicles to rest and shed. It can thin hair.

 

Hormonal changes: Chronic stress may alter hormone levels, causing hair loss. Stress hormones may disrupt hair growth.

 

Stress can cause dandruff, seborrheic dermatitis, and scalp itching. These issues can worsen hair loss and scalp inflammation.

 

Trichotillomania: Stress or anxiety can cause hair-pulling, resulting in hair loss or bald patches.

 

Stress can damage hair and overall health, but exercise, meditation, deep breathing, and emotional support can help reduce stress.

 

VII. Dr. Pankaj Kumar's Expert Recommendations

A. Overview of Dr. Kumar's expertise in providing personalized dietary plans for hair fall preventioDr Pankaj Kumar is a famous dietician who creates personalised hair fall prevention diets. He customises diets for hair loss sufferers based on his extensive knowledge and experience. Dr. Kumar develops sustainable hair health diets by considering nutrient deficiencies, lifestyle habits, and underlying health conditions. His expertise ensures customised guidance to address unique concerns and prevent long-term hair loss.

 

B. Encouragement to seek expert guidance for tailored dietary recommendations

Dr. Pankaj Kumar is an excellent resource for hair loss solutions. He can recommend customised hair fall prevention diets based on his experience. Dr. Kumar can provide expert advice and help you achieve healthier, stronger hair. Reach out to start regaining your confidence and hair health goals.

 

VIII. Conclusion

A. Recap of the key points discussed in the blog

This blog introduced Dr Pankaj Kumar, an expert dietician in anti-hair fall diets, and discussed how hair loss affects self-esteem. We examined how nutrition affects hair growth and strength. A balanced diet with vitamins, minerals, and proteins was stressed. We also recommended eating hair-friendly foods and stress management.

 

B. Encouragement to embrace an anti-hair fall diet plan for stronger, healthier hair

Enjoy healthy, beautiful hair despite hair fall. An anti-hair fall diet can nourish and strengthen your hair from within. Embrace nutrition and make small diet changes that can make a big difference. Get healthier hair today and gain confidence and beauty. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, can help you fight hair loss.

 

Health Solution By Dr. Pankaj Kumar

Health Solution By Dr. Pankaj Kumar

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Dr. Pankaj Kumar after clearing MBBS from Calcutta University and DNB Family Medicine from Sir Ganga Ram Hospital, associated with PractoDocsApp, Mfine, and many other online consultation platforms to help patients online for their day to day health-related problems. Now you can consult with Dr. Pankaj Kumar (online) for your general problem on the Diet Plus Minus platform also.

You need to pay online, after a successful transaction you will get a call at your preferred time. If you have any reports or prescriptions then please upload them after a successful transaction. 

What you will get in this consultation?

1. One Online Consultation with 3 days online follow up

 

 

 

Why Dr. Pankaj Kumar's Lifestyle Modification Program?

How To Enroll For Dr. Pankaj Kumar's Lifestyle Modification Program?

 

 

Share your idea, question, and answer with like-minded people

Join our weight loss forum and ask questions there. we will be happy to help you.

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Sexual Wellness Diet

Sexual Wellness Diet

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Sexual Wellness Diet

Typically, patients suffering from excess weight and obesity suffer from diabetes, hypertension, cardiovascular diseases, sleep apnea, high – cholesterol, and so on. But a lot of people don't know that sexual problems to arises due to excess weight, especially obesity, a majority of people suffer from sexual problems due to excess weight and moreover, they even fail to realize that the root of their sexual problems is their overweight.

Henceforth, we study your body profile and your problem thoroughly and then make unique diet plans for you that not only target those excess fats but also your sexual problems.

 


 

Know more about Dr. Pankaj Kumar


Why Dr. Pankaj Kumar's Lifestyle Modification Program


How To Get Enrolled?


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Immunity Boosting Diet Plan

Immunity Boosting Diet Plan

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Boost your immunity with the right diet and exercise

 

Several dietary and lifestyle changes may strengthen your immune system. They help fight harmful pathogens and disease-causing organisms. Let’s discuss some tips which may help boost your immune system.
 

1. Eat whole foods
 

Whole foods including fruits, nuts, seeds, and vegetables are rich in antioxidants and certain nutrients which protect you against harmful pathogens. 
The fiber present in these whole plant foods is healthy for the beneficial gut bacteria or gut microbiome. A healthy gut microbiome can help boost your immune system and prevent you from being attacked by harmful pathogens through the digestive tract.  Fruits and vegetables are high in vitamin C. This can reduce the duration of the common cold. The antioxidants present in whole food prevent the oxidation of harmful free radicals, hence reducing inflammation. Chronic inflammation leads to several harmful diseases, like diabetes, heart disease, Alzheimer’s disease, and certain cancers.

 

2. Include healthy fats
 

Acute inflammation is a normal immune response\ to stress or injury, but chronic inflammation can hurt your immune system. Inclusion of healthy fats in your diet, including olive oil and salmon, may boost the immune system against pathogens by decreasing inflammation. Omega 3 fatty acids fight inflammation. 
Olive oil is highly anti-inflammatory and may help fight off harmful bacteria and viruses. It also reduces the risk of chronic inflammation, linked with diseases diabetes, heart disease, and certain types of cancer. 

 

3. Eat fermented foods or take a probiotic supplement
 

Fermented foods are high in beneficial bacteria. Intake of fermented foods increases the population of these bacteria in your gut. Fermented foods include yogurt, natto, tempeh, sauerkraut, kimchi, and kefir. According to some research, a well flourished gut microbiome helps your immune cells to differentiate between healthy cells and harmful pathogens. If regular intake of fermented foods is not possible for you, switch to probiotic supplements. Supplementation of probiotics strengthens the immune system and lowers the levels of virus in the nasal mucus when compared with a control group. 

Fruits and vegetables

4. Stay hydrated
 

Although there is no relation between hydration and the attack of harmful bacteria and viruses, staying hydrated is important for overall health. 
Dehydration may cause indigestion, mood swings, reduced focus, physical performance, and heart and kidney function. These health issues increase the risk of illness. Although tea and juice also hydrate you, water is the best option, because it is free of calorie
s, additives, and sugar. Fruit juice and sweetened tea have high sugar contents. For young adults, it is recommended to drink water when you are thirsty and stop when you are no longer thirsty, but for older adults, it is recommended to drink water regularly,  even if they do not feel thirsty. The reason behind this is older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. 

 

5. Limit sugar intake
 

According to the reports of some studies, added sugar and refined carbs may contribute to increased weight and obesity. Obesity is linked with an increased risk of getting sick. According to a study, obese people administered with flu vaccine have twice the risk of getting the flu, when compared with normal-weight people who received the vaccine. Cutting sugar intake may aid in weight loss and reduce the risk of getting type 2 diabetes, obesity, and heart disease. All of these weaken the immune system. Limiting and cutting sugar is an important part of an immune-boosting diet. It is recommended to limit your sugar intake, to less than 5% of your daily calories. 

Colored bell peppers with quote

6. Reduce your stress levels

 

To boost your immune system, it is very important to relieve your stress and anxiety. Long-term stress may lead to inflammation and compromised immune cell functions. Psychological stress can suppress the immune response in children. Meditation, exercise, yoga, and some other mindfulness practices may help you manage your stress and anxiety. 


body made up of fruits and vegetables

7. Get enough sleep
 

Inadequate or poor sleep can make you sick. According to a study, individuals taking less than 6 hours of sleep per night are at a higher risk of getting a common cold when compared with those taking a sleep of 6 hours or more per night. Proper rest strengthens the immune system, and also sleeping more when you are sick, allows your immune system to better fight the illness. 
A sound sleep of 7 hours per night is good for adults, teenagers should sleep 8-10 hours, and younger children and infants should sleep up to 14 hours. Exercising regularly, leaving the screen an hour before sleep, sleeping in a completely dark room, and going to bed at the same time every night enhance the quality of your sleep. 

 

8. Regular exercise

 

Prolonged and intense exercise can suppress the immune system, but moderate exercise can boost your immune system. People with compromised immune systems must do at least a single session of moderate exercise to boost the effectiveness of their vaccines. Also, regular and moderate exercise may reduce inflammation, leading to regular regeneration of your immune cells. Exercises like brisk walking, swimming, light hiking, jogging, and steady bicycling should be done at least 150 minutes per week. 

 

9. Include some supplements, whenever required
 

Despite several claims supplements about their ability to prevent and cure COVID-19, the National Institutes of Health (NIH) says that there's no evidence to support the use of any supplement to prevent or treat COVID-19
 

Some studies suggest that supplements may strengthen your body’s general immune system. Let’s discuss such supplements:

 

Immunity boosting supplements and their effects

Supplement

Effect

Vitamin D

The deficiency of vitamin D suppresses the immune response, so supplementation of vitamin D may counteract this effect. If you already have adequate levels of vitamin D, supplementation is not going to give you extra immunity.

Vitamin C

Taking 1000-1200 mg of vitamin C per day may reduce the duration of the common cold by 8% in adults and 14% in children, but is not able to prevent it.

Elderberry

According to a small study, elderberries can reduce the symptoms of viral infections in the upper respiratory tract. However, more study is needed.

Echinacea

A study reported slightly quicker relief from the symptoms of cold in individuals taking Echinacea when compared with a placebo group. However, this difference was insignificant.

Zinc

Supplementation of zinc, more than 75 mg per day may reduce the duration of cold.

Garlic

However more research is needed, studies till now report that supplementation of garlic may reduce the incidence of the common cold by 30%.

 

You must purchase any supplement that has been independently tested by a third-party organization, as the labeling present on your supplement may be misleading.  
However, no food is going to prevent or cure COVID-19 infections, a strong immune system will help you prevent common colds, flu, and other infections.

Let’s discuss some food items which may boost your immunity:

 

Immunity boosting food items

Food items

Health benefits

Broccoli

  • Broccoli is one of the healthiest vegetables, packed with several healthy nutrients, including vitamin A, C, E, fiber, and antioxidants.

  • Eating minimum cooked broccoli is the best way to eat it.

  • Steaming is the best cooking method to retain its nutrients. 

Spinach

  • In addition to vitamin C, spinach is packed with other beneficial nutrients like beta carotene and antioxidants.

  • Spinach boosts the immune system and increases the infection-fighting ability of the immune system.

  • Like broccoli, cook it as light as possible to retain its nutrient contents. 

Red bell peppers

  • Red bell peppers are extremely good in vitamin C and also contain beta carotene.

  • In addition to boosting the immune system, it is also healthy for the skin and eye health. 

Ginger

  • Consumption of ginger is linked with reduced inflammation, throat soreness, and nausea.

  • Ginger packs some heat in the form of gingerol and is also known to decrease chronic pain and cholesterol levels.

Garlic

  • Garlic is high in sulfur-containing compound allicin.

  • This is believed to be behind the immune-boosting properties of garlic. Additionally, garlic may slow down the hardening of arteries and help lower blood pressure levels. 

Citrus fruits

  • Citrus fruits are high in vitamin C and it is thought to increase the production of white blood cells.

  • White blood cells are key to fighting infections.

  • Vitamin C helps in quicker recovery from the common cold.

  • Some common citrus fruits are oranges, limes, lemons, grapefruits, and tangerines.

Papaya

  • Papaya is loaded with vitamin C one single medium papaya contains almost double the RDI of vitamin C.

  • Additionally, it contains good amounts of potassium, magnesium, and folate.

  • The digestive enzyme papain, found in papaya, is linked with anti-inflammatory properties.  

Kiwi

  • Kiwi is loaded with folate, potassium, vitamin K, and vitamin C.

  • Vitamin C enhances the production of white blood cells and helps fight against infections.

  • Other nutrients present in kiwi help in the proper functioning of other parts of the body.

Turmeric

  • Turmeric has great anti-inflammatory properties and has been used to treat osteoarthritis and rheumatoid arthritis since ancient times.

  • The high concentrations of curcumin present in turmeric are responsible for the immunity-boosting and antiviral properties.

  • It can also help decrease exercise-induced muscle damage.

Green tea

  • Green tea is high in flavonoids and epigallocatechin gallate (EGCG).

  • Both are powerful antioxidants and are known to enhance immune function. Green tea also contains good amounts of amino acid L theanine.

  • L theanine may aid in the production of germ-fighting compounds in your T cells.

Yogurt

  • Yogurt contains live and active cultures which help boost the immune system and fight against diseases.

  • Yogurt also provides decent amounts of vitamin D, which is also known to boost the immune system. 

Almonds

  • Almonds are a great source of vitamin E and healthy fat.

  • Vitamin E is a powerful antioxidant and serves as a key to a healthy immune system. 

Sunflower seeds

  • Sunflower seeds are packed with vitamin B6, vitamin E, phosphorus, magnesium, and selenium.

  • Vitamin E is a powerful antioxidant and serves as a key to a healthy immune system.

  • According to some animal studies, selenium has the potential to combat viral infections like swine flu (H1N1). 

Poultry

  • Poultry, including chicken and turkey, are high in vitamin B6.

  • Vitamin B6 is vital for several chemical reactions in the body and is also needed for the formation of healthy red blood cells.

  • Chicken soup may lower inflammation and help improve the symptoms associated with cold.

Shellfish

  • Shellfish, including oysters, crabs, lobsters, and mussels are high in zinc.

  • Zinc is needed for the proper functioning of the immune system.

  • However, too much zinc can inhibit immune functions.


Balance is the key to proper nutrition. Eating just one of these foods won’t Colored vegetablesbe enough to help fight against flu and infections, even if you eat it regularly.

      

Serving size and recommended dietary intake should always be kept in mind. Too little or too much of any nutrient can harm you.
Eating right is a great start, and there are other things you can do to protect yourself and your family from the flu, cold, and other illnesses.

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Snoring (Due to Obesity) Diet

Snoring (Due to Obesity) Diet

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Snoring: Everything you need to know

Snoring is a very common phenomenon. It is more common in men when compared with women. The condition worsens with age. Certain lifestyle modifications can help in most cases, but in a few cases, like sleep disorders, medical intervention is needed. 

 

Reasons behind snoring

Several factors are responsible for snoring.

snoringThe physiological cause behind snoring is the vibration produced in your airways. When you breathe, the relaxed tissue in your upper respiratory tract vibrates, which produces the typical snoring sound. Snoring may result from:

  1. Blocked nasal passage

  2. Too much tissue in the throat

  3. The poor muscle tone of the throat and tongue

  4. Too long uvula

  5. Soft palate

  6. Cold and allergies, which causes nasal congestion and swelling of the throat

  7. A symptom of sleep apnea

 

Diagnosis of snoring

In mild snoring cases, only physical examination is needed. But in case of severe snoring, certain diagnostic tests are needed, including X-rays, CT scans, and MRI scans. These all are done to check your airway abnormalities. In a few cases, a sleep study may also be needed. In a sleep study, you have to spend the night at the clinic or at a sleep center to monitor the 

  1. Respiration rate

  2. Heart rate

  3. Oxygen levels in the body, and 

  4. Movement of legs.

 

Treatment of snoring

The most important factor which decides the mode of treatment is the reason behind your snoring. Common treatments for snoring include:

  1. Use mouthpieces to keep your airway open and position your soft palate and tongue. 

  2. Trim the excess tissue in your airways, with the help of surgery.

  3. Palatal implants to stiffen your palates and reduce snoring.

  4. Removal of uvula and shortening of the soft palate with the help of laser surgery. 

  5. Use of masks or CPAP machines to direct pressurized air into the airway to eliminate sleep apnea and snoring.  

 

Complications associated with snoring

 

Frequent snoring may increase the risk of:

  1. Sleepiness whole day

  2. Reduced concentration

  3. High blood pressure

  4. Increased risk of stroke and heart disease

  5. Drowsiness, resulting in road accidents

  6. Relationship conflicts. 

 

Preventive measures for snoring

Certain lifestyle changes may improve the snoring conditions in mild cases. The potentially effective measures are:

  1. Weight management

  2. Sleep on your side

  3. Go to bed at the same time every night

  4. Apply nasal strips before going to bed

  5. Get proper treatment for nasal congestion

  6. Don’t eat just before your bedtime

  7. Avoid alcohol before bedtime

  8. Use an extra pillow to elevate your head up to 4 inches

 

Some tips to stop snoring

The best way to treat your snoring is to find the reason behind it. Depending upon your needs use the under-given methods to relieve your symptoms.

 

Weight management

If you are overweight or obese, switch to a healthy diet and regular exercise for weight management. It may help relieve the issue.

OTC medication

If your problem is due to a cold or allergy, try an OTC medication, such as intranasal decongestants.

Avoid alcohol

Avoid alcohol before bedtime because it relaxes the throat muscles, which can contribute to snoring.

Sleep on your side

When sleeping on your back, your tongue can fall back into your throat which can make your airway smaller, resulting in snoring. So, try sleeping on your side.

Try using a mouthpiece

The use of a removable mouthpiece keeps your jaw, tongue, and soft palate in place to prevent snoring.

Use CPAP machine

A CPAP machine pumps air into the airway overnight. It decreases the symptoms of snoring and sleep apnea.

Surgery

In severe cases of snoring, surgery is needed. Insertion of filament in your soft palate, trimming extra tissue from your throat, or shrinking the tissue in your soft palate can help you relieve the issue.

Get enough sleep

A sound sleep of 6-8 hours is necessary for adults. Sleep deprivation may lead to snoring.

Raise the head side of your bed

It helps reduce snoring by keeping your airways open.

Avoid sedatives

If you are on sedatives, talk to your doctor for other options. Sedatives, like alcohol, relax the throat muscles, leading to snoring.

Try quit smoking

Smoking worsens the condition, so try quitting it. 

 

Risk factors associated with snoring

Certain factors increase the risk of snoring:

 

Sleeping position

Sleeping on your back increases the risk of snoring.

Age

Snoring increases with increasing age.

Alcohol

Consumption of alcohol relaxes the throat muscles, leading to snoring. So, avoid alcohol before bedtime.

Gender

Snoring is more common in men when compared with women.

Genetics

If any of your family members has sleep apnea, you are at increased risk of developing it. 

Cold and allergies

Cold and allergies cause inflammation of the upper respiratory tract, leading to snoring.

Overweight or obese

In overweight individuals, more and more tissue is developed in the throat, leading to snoring.

Small airway

A narrow upper respiratory tract may be the reason for your snoring.

 

When to contact your doctor

In case of snoring, only your roommate or bed partner can tell the symptoms and frequency. Some common symptoms of snoring include:

  1. Nasal congestion

  2. Breathing from the mouth, and 

  3. Waking in the morning with a dry throat

 

Symptoms of frequent or severe snoring:

Snoring_symptoms

  1. Sore throat

  2. Drowsiness or feeling the sleepy whole day

  3. Frequent napping

  4. Frequent waking up during sleep

  5. Lower concentration

  6. Choking during sleep

  7. Chest pain or high blood pressure.

 

If you have symptoms of frequent snoring, talk to your doctor. He/she will tell whether you are suffering from sleep apnea or any other serious condition after conducting some tests and even a sleep study.  

Snoring is a very common phenomenon, ranging from mild to severe in terms of severity. If you snore once in a while, you don’t need any intervention, but in case of chronic snoring, you need to consult your doctor. 

 

Frequently asked questions on snoring

Is there any permanent way to stop snoring? Is it 100% safe? If not then what else can I do?

First of all, you should know the reason behind your snoring, then only you will be able to permanently eradicate the issue. In mild cases of snoring, certain lifestyle modifications may help relieve the condition. Weight management, avoiding alcohol or food just before going to bed, and OTC medications for colds and allergies may help relieve the symptoms.

 

Are there any tips and tricks to help me stop snoring?

Tips to stop snoring in mild cases include:

  1. Weight management

  2. Sleep on your side

  3. Go to bed at the same time every night

  4. Apply nasal strips before going to bed

  5. Get proper treatment for nasal congestion

  6. Don’t eat just before your bedtime

  7. Avoid alcohol before bedtime

  8. Use an extra pillow to elevate your head up to 4 inches

 

What are some natural ways to fight to snore?

Natural ways work in mild cases of snoring, including weight management, sleeping on your side, sound sleep of 6-8 hours, avoiding alcohol and food before bedtime, elevating head up to 4 inches, getting proper treatment of nasal congestion, application of nasal strips before going to bed. If you have frequent and severe snoring, consult your doctor. He/she will tell whether you are suffering from sleep apnea or any other serious condition after conducting some tests and even a sleep study, and will then suggest if there is a need for surgery.

 

What is light snoring?

Light or infrequent snoring is normal and does not require any treatment. It only disturbs your roommate or bed partner. It is also called primary snoring and occurs more than three nights per week. 

 

Why do skinny people snore?

Although snoring is more common in overweight individuals, it can also occur in skinny people. It can be due to a cold or allergy which causes inflammation in the upper respiratory tract or due to anatomical abnormality like a narrow airway. 

 

Can snoring be cured with surgery? How?

In case of anatomical abnormalities or deposition of excess tissues in the throat due to obesity, surgery is needed to cure snoring. Some common surgeries include:

  1. Trim the excess tissue in your airways,

  2. Palatal implants to stiffen your palates,

  3. Removal of uvula and shortening of the soft palate with the help of laser surgery.

 

Is snoring physically harmful and if so how?

Loud and frequent snoring increases the risk of heart attack, stroke, and other health problems. Manage your weight and avoid alcohol before bedtime. If the symptoms persist, consult your healthcare provider. 

 

What is the prevention of snoring?

Preventive measures for snoring include:

  1. Weight management

  2. Sleep on your side

  3. Go to bed at the same time every night

  4. Apply nasal strips before going to bed

  5. Get proper treatment for nasal congestion

  6. Don’t eat just before your bedtime

  7. Avoid alcohol before bedtime

  8. Use an extra pillow to elevate your head up to 4 inches

 

How common is snoring?

Approx 45% of adults snore occasionally and 25% snore regularly. Snoring is more common in overweight individuals, middle-aged and older men, and postmenopausal women. The conditions worsen with increasing age.

 

What are the causes behind snoring?

Common causes of snoring include:

  1. Blocked nasal passage

  2. Too much tissue in the throat

  3. The poor muscle tone of the throat and tongue

  4. Too long uvula

  5. Soft palate

  6. Cold and allergies, which causes nasal congestion and swelling of the throat

  7. A symptom of sleep apnea

 

Obesity-induced snoring correcting diet Plan

Staying fit and healthy is the best sort of lifestyle, one can have and we are always there to help you! At DietPlusMinus, we thoroughly study your body profile and conduct tests like blood tests to prepare scientific diet plans and exercises for you.

 


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Ulcerative Colitis Diet Plan

Ulcerative Colitis Diet Plan

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I. Introduction to Ulcerative Colitis

A. Definition and explanation of ulcerative colitis

Ulcerative colitis is a colon and rectum-focused chronic inflammatory bowel disease. It causes abdominal pain, diarrhoea, and rectal bleeding due to large intestine inflammation and ulcers. Ulcerative colitis is an autoimmune disease where the immune system attacks healthy digestive tissues, causing inflammation. It needs lifelong treatment.

 

B. Brief overview of its impact on digestive health

Ulcerative colitis affects digestion. Colorectal inflammation and ulcers can cause diarrhoea, abdominal pain, cramping, and rectal bleeding. It can also reduce appetite, fatigue, and weight. To reduce symptoms and improve digestive health, the chronic condition requires careful diet management.

 

C. Importance of dietary management in managing symptoms and improving quality of life

Ulcerative colitis patients benefit from dietary management. Food choices can reduce inflammation, relieve symptoms, and improve gut health. A balanced diet provides nutrients without triggering symptoms. Dr. Pankaj Kumar in Delhi and Dwarka can help you create an effective ulcerative colitis diet.

 

II. Role of Diet in Ulcerative Colitis

A. Explanation of how diet affects ulcerative colitis symptoms

Diet directly affects the digestive system and ulcerative colitis symptoms. Some foods promote gut health and reduce inflammation, while others worsen symptoms. High-fiber foods can worsen flare-ups, while low-residue or low-fiber diets can help. Ulcerative colitis patients can manage symptoms and improve health by identifying trigger foods and eating a balanced diet. Dieticians like Dr. Pankaj Kumar in Delhi and Dwarka can help you design a healthy diet.

 

B. The connection between inflammation and certain food triggers

Certain foods can cause or worsen ulcerative colitis inflammation. Spicy, alcohol, caffeine, dairy, high-fat, and processed foods are triggers. These foods can inflame the digestive system and cause abdominal pain, diarrhoea, and rectal bleeding. Avoiding trigger foods can reduce inflammation and improve symptoms. Dr. Pankaj Kumar in Delhi and Dwarka can help identify and manage food triggers.

 

C. Benefits of following a tailored diet plan in reducing flare-ups and promoting healing

Ulcerative colitis patients benefit from customised diets. A customised diet that avoids trigger foods and includes gut-healing foods can reduce flare-ups. A balanced, nutrient-dense diet can boost immunity, reduce inflammation, and improve health. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, creates customised diet plans for ulcerative colitis patients and guides them on their path to better health.

 

III. Dietary Guidelines for Ulcerative Colitis

A. Importance of working with a qualified dietician like Dr. Pankaj Kumar

Ulcerative colitis patients need a dietician like Dr. Pankaj Kumar. Dr. Kumar's expertise in dietary management ensures customised care and support for each patient. Dr. Kumar helps patients navigate dietary restrictions, receive evidence-based advice, and make informed decisions that promote healing and symptom management. Dr. Kumar is the best dietician in Delhi and Dwarka for ulcerative colitis patients.

 

B. Overview of the specific dietary considerations for ulcerative colitis

Dietary changes are needed to treat and prevent ulcerative colitis. Avoiding spicy foods, alcohol, and caffeine can reduce inflammation. Fibre from fruits, vegetables, and whole grains regulates bowel movements. Hydration and anti-inflammatory foods like fatty fish and turmeric can help. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, can help ulcerative colitis patients with customised diets.

 

C. Emphasis on individualized meal plans and food modifications based on personal triggers and preferences

Individualised meal plans that address triggers and food preferences help manage ulcerative colitis. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, customises diets for ulcerative colitis patients. This method involves identifying trigger foods and replacing them with suitable alternatives. Personal triggers and preferences can help people find a healthy, sustainable diet.

 

IV. Key Nutrients and Foods for Ulcerative Colitis

A. Highlighting the importance of nutrient-rich foods for managing symptoms

Vitamins, minerals, and antioxidants from nutrient-rich foods help heal and support the immune system, managing ulcerative colitis symptoms. The best dietician in Delhi and Dwarka, Dr. Pankaj Kumar, recommends eating fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods reduce inflammation, support gut health, and provide energy for optimal functioning. Nutrient-rich foods improve overall health and ulcerative colitis symptoms.

 

B. Specific nutrients and their role in promoting gut health and reducing inflammation

Nutrients help ulcerative colitis patients maintain gut health and reduce inflammation. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, recommends omega-3-rich foods like fatty fish and flaxseeds to reduce inflammation. Probiotics in yoghurt and fermented foods also promote gut health. Berries and leafy greens fight oxidative stress. Finally, fiber-rich whole grains and legumes support digestive health and regularity.

 

C. Discussing recommended foods and food groups, including examples of beneficial options

Certain foods and food groups help manage ulcerative colitis. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, recommends lean proteins like skinless poultry, fish, tofu, and legumes. Cooked carrots and peeled apples are good low-fiber foods. Gluten-free oats and rice are usually well-tolerated. Olive oil and avocados can nourish without causing symptoms.

 

V. Additional Lifestyle Tips for Ulcerative Colitis Management

A. Mentioning the importance of stress management and regular physical activity

Ulcerative colitis management requires diet, stress management, and exercise. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, recommends meditation, yoga, and deep breathing to reduce stress. Walking or low-impact exercises can improve well-being and ulcerative colitis symptoms. Dr. Kumar provides personalised stress management and exercise advice.

 

B. Strategies for maintaining hydration and optimizing digestive health

Ulcerative colitis patients must stay hydrated for digestive health. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, advises drinking enough water and eating fruits and vegetables. Avoid caffeine and alcohol as they dehydrate. Dr. Kumar can tailor hydration and diet advice to improve digestive health.





C. The significance of ongoing support from a knowledgeable dietician like Dr. Pankaj Kumar

Ulcerative colitis patients need expert dieticians like Dr. Pankaj Kumar. Dr. Kumar can guide and monitor diets to meet individual needs and goals. Dr. Kumar can provide insights, address concerns, and make necessary adjustments to optimise symptom management and overall well-being with his expertise in ulcerative colitis and dietary management. His guidance helps ulcerative colitis patients make health decisions.

 

VI. Conclusion

A. Recap of the importance of dietary management in ulcerative colitis

Ulcerative colitis management and quality of life depend on diet. A customised diet can reduce symptoms, minimise flare-ups, and promote digestive tract healing. Dr. Pankaj Kumar, an ulcerative colitis dietician, provides personalised advice on diet. Dietary management can improve health, well-being, and quality of life.

 

B. Encouragement to seek expert guidance from Dr. Pankaj Kumar for personalized dietary recommendations

Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, is recommended for ulcerative colitis patients. He can give you personalised dietary advice based on his ulcerative colitis management expertise. Dr. Kumar can help you manage your diet, optimise nutrition, and improve your health. Consult Dr. Pankaj Kumar for the best ulcerative colitis care and support.

 

C. Emphasis on the potential for improved symptom control and better quality of life through dietary modifications

Dietary changes can improve ulcerative colitis symptoms and quality of life. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, can help you modify your diet to suit your condition. Dietary management with Dr. Kumar may reduce inflammation, flare-ups, and overall well-being. Dr. Pankaj Kumar's ulcerative colitis dietary management expertise can improve symptom control and quality of life.

Navratri Diet Plan

Navratri Diet Plan

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9 Days Navratri Weight Loss Diet Plan 999
9 Days Navratri Intermittent Fasting Diet Plan 999
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Download your Navratri weight loss diet plan 

Selection of the right food during the 9 (nine) days of Navratri is crucial. It is the best time to detox your body. Eating a diet rich in protein and good quality fat is the wisest way to detox your body. But unluckily, most of us go either towards complete fasting or remain on a diet containing more than 80% of carbs. Both of these options are dangerous for your body. We have started a healthy diet chart for fasting in the year 2022. We are giving a 100% Free Navratri diet plan idea. You can subscribe to our silver and premium plans for 9 days of Navratri diet plans.

 

These are some important Navratri fast rules

The 9-day fast of the festival Navratri is dedicated to shakti and is going to begin on the 6th of October 2021. This is an old tradition to keep fast for 9 days, followed by both men and women of various age groups. Navratri is celebrated two times a year, Chaitra (spring), and Sharad (autumn). By opting for a sattvic diet (food without onion, garlic, species, oil, and non-vegetarian products), people strengthen their body and mind for a change in season, which brings along with it illnesses and diseases.

 

Some important points to be kept in mind during Navratri fast

 

  1. This is an ideal time to connect with the spiritual self. Detox and strengthen your body from the inside.

  2. Opt for a variety of fresh seasonal fruits, nuts, and low-calorie dairy products. This will help in the removal of free radicals from the body as these food products are loaded with antioxidants.

  3. Take plenty of liquid, including water, coconut water, fresh fruit juices, milkshakes, and buttermilk. This will keep you hydrated, nourish the body and moisturize the skin.

  4. Give rest to your digestive system by replacing wheat, rice, and lentils with kuttu ka aata, singhare ka aata, samai, sabudana, makhana phool, etc.

  5. Sendha namak is used in the preparation of food in place of table salt.

  6. The heat-generating species include turmeric (Haldi), coriander (dhania), hing (asafoetida), garam masala, mustard (sarson), and clove (lavang) are avoided by the devotees during this period. Cumin (jeera) and black pepper (kali mirch) are the spices included during Navratri fast. Mustard oil and refined oil are replaced by ghee and peanut oil.

  7. Meditation and prayers are significant parts of Navratri's fast. They help in the detoxification of the body, mind as well as the soul.

 

Diet during Navratri fasting

 

People from northern and western India are gearing up for the 9 days of the Navratri celebration. Eating a balanced diet during Navratri will tone your body and detox you from the inside. Take plenty of fresh fruits, vegetables, and water, and a moderate amount of nuts, seeds, and low-calorie dairy. Although it is a great opportunity to lose weight, it can be opposed and make you gain weight too. To select a healthy diet plan for you consult Dr. Pankaj Kumar.

 

Reasons which can make you fat during this period

 

  • Some people opt for a diet very low in calories needed by their body and while breaking the fast go crazy for food and eat anything, resulting in sudden weight gain.

  • Some people have no time to cook, in such cases, they should go for fruits, low-calorie dairy, and sauteed veggies. But they prefer to go for packaged foods, chips, thalis, laddoos. All of these are loaded with carbs and low-quality fat. This causes weight gain and in turn, results in a lot of health issues.

  • Not drinking enough water is also a reason for making you fat during this period.

  • Opting outside food instead of home-cooked food results in more and more carb and fat intake again resulting in weight gain.

 

 

The first thing which comes to mind is what to include in the Navratri diet plan for 9 days? 

Some healthy foods to be included during 9 days of Navratri:

  1. Fruits: A large variety of fresh fruits are available during this period like Apple, pear, banana, pomegranate, sweet lime, pineapple, strawberries, and many more. Select fruits of your choice and enjoy the relish of these fruits.

  2. Vegetables: Many vegetables are allowed during Navratri fast including, potatoes, sweet potato, arbi, kachalu, yam, lemon, raw pumpkin, ripe pumpkin, spinach, tomatoes, bottle gourd, cucumber, carrots, etc. Select vegetables you like and saute them using a small amount of ghee and have it. This will help detox your body. 

  3. Buckwheat: It is commonly known as kuttu ka aata. It is gluten-free and a rich source of nutrients like phosphorus, magnesium, zinc, copper, and vitamin B.

  4. Singhara or water chestnut: singhara is a fruit. Its flour is obtained by drying the fruit. It is a rich source of potassium, calcium, iron, zinc, phosphorus, and fiber. In addition, it is low in sodium. So, a great option for people with hypertension and other heart problems.

  5. Samak: It belongs to the millet family. It can be used to make rice or khichdi. It can also be turned into flour to make roti, cheela, poorie, etc. In addition to many macro and micronutrients, it is an excellent source of phytochemicals.

  6. Sabudana or sago: Sabudana is a carb-dense food item (mainly starch) permitted during Navratri. It can be used in small amounts with plenty of fresh vegetables and peanuts to make delicious khichdi to be eaten with curd. You can also make sabudana kheer with small amounts of jaggery, and moderate amounts of low-fat milk and nuts.

  7. Rajgira or amaranth: It can be used to prepare khichdi, laddoos, etc. Its flour is used for preparing roti and cheela. 

  8. Nuts: Nuts including almonds, pistachios, cashews, raisins, walnuts, pine nuts, and peanuts can be consumed during Navratri fast. You can add them to recipes or can eat them otherwise. Nuts are an excellent source of essential fatty acids and also a good source of protein. 

  9. Lotus seeds or makhana Phool: Makhana is very low in carbs and calories and contains small amounts of protein also. It is a rich source of potassium and low in sodium. You can make several delicious recipes from makhana, including makhana kheer, makhana aloo, or simply makhana sabzi. It can also be eaten by sauteing it using small amounts of fat. 

  10. Low-calorie dairy products: You can fulfill your daily protein needs from toned or double-toned milk, curd, or paneer made from toned milk. These are the protein-rich sources that can be taken during Navratri fast and are available countrywide. 

So, these are the essential component for 9 (nine) days diet plan during the Navratri. You can also purchase the Navratri diet plan for better weight control by our 9 (nine) days Navratri diet plan.

 

Weight loss in Navratri

 

It is time to lose your fat mass and detox your body. Given below are some healthy tips for you to opt for during Navratri fast. 

  1. Eat more fruits and vegetables

  2. Opt for small and frequent meals

  3. Drink plenty of water

  4. Get moving

  5. Select homemade snacks in place of outside foods

  6. Consume a small amount of visible fat

  7. Consume small amounts of nuts in between meals 

  8. Opt for low-fat dairy

 

 

Some delicious and healthy fasting recipes for you to be taken during Navratri fast:

  1. Kuttu ke aate ka cheela: This is a low-calorie recipe containing some protein and fat. Although low in calories, it provides fullness for a long time. 

  2. Strawberry milkshake: This is low in calories and carbs and rich in protein. You can drink it during morning breakfast or in between meals.

  3. Pineapple smoothie: It has a delicious taste and is very rich in micronutrients. Try it for breakfast or mid-day snacks.

  4. Peanut chaat: It is a low-carb, moderate-protein-containing recipe. You can take it as a meal. It will provide fullness for a long time.

  5. Makhana bhel: It is a low-calorie and low-carb recipe. You can have it during meals or in-between snacks. 

  6. Makhana kheer: It is just delicious. It will provide protein also. 

  7. Navratri special paneer rolls: Consume this healthy and delicious recipe whenever you have a craving.

  8. Pomegranate raita: Try this recipe containing curd along with juicy pomegranate. It is low in calories and contains protein.

  9. Vrat wale paneer chat: It is a low-calorie and low-carb recipe high in protein. Must go for it to fulfill your protein needs.  

  10. Vrat-special energy bar: It is a delicious recipe containing essential fatty acids. Try it in between meals.

  11. Fried potatoes: It is a delicious savory allowed during Navratri fast. 

  12. Shakarkand halwa: Try this tasty halwa recipe. It is a complete meal and will give you fullness for a long time.

  13. Sabudana kheer: It is a complete meal containing carbs, protein, and fat. 

  14. Badam halwa: It is delicious and provides protein along with high amounts of essential fatty acids.

  15. Milk rabri: A delicious dessert that provides a good amount of protein also. 

  16. Mix dry fruits shake: Apart from being yummy, it is also rich in protein and essential fatty acids. 

  17. Lauki ka halwa: Healthy, delicious recipe. Good source of protein and essential fatty acids.

 

How Modi's Navratri diet plan is different from our Navratri diet plan for weight loss

 

Diet may vary from one state to another state, but the basic principles remain the same. Prime minister Modi's Navratri diet plan is popular in India as well as abroad. He looks very fit and active. Some sources on the internet say that he has been doing fasting for a long time and doing yoga and other lifestyle modification practices. Given Dr. Pankaj Kumar's opinion, the main difference is in his eating habits and state where he lives. Modi lives in New Delhi, but his eating habit and food pattern are almost similar to Gujrati culture. According to some sources on the internet, Modi's inclination to local food is making it different.

The second difference is his daily requirements. The daily requirement is different for different individuals, and he knows very well how much he needs and how much he has to take. 

Food habit development takes a lot of time, and it is not necessary to copy others' food habits for a better body shape or weight loss. Rectify only bad food habits and try to maintain old food habits. It will not change your food satisfaction quality, as described by Dr. Pankaj Kumar.

 

How to handle cravings during Navratri fast?

 

Some people adjust fasting days in good work, but some may not tolerate these and they hop from one snack to other. The solution for this craving is you must consume a healthy low salt diet namkeen which can be easily prepared at home.


Calculate your Basic Metabolic Rate

 

12 foods to increase your immunity during Navratri fast

 

Navratri is the longest Hindu festival, celebrated all over the country. Although there are four (4) Navratri in a year, the two (2) most popular are Shardiya Navratri and Chaitra Navratri. People fast for nine (9) days during this period. This is the weather change time and almost everyone's immunity is compromised at this time. So, the main goal of fasting is not only to purify the soul but also to detoxify the body.

Mindful selection of immunity-boosting foods, containing balanced amounts of carbs, proteins, fats, and various micronutrients are very necessary during this period. Foods that can boost your immunity during this period of fasting are:

1. Citrus fruits

Fruits like grapefruits, oranges, lemons, and sweet limes are rich sources of vitamin C. Include them in your breakfast.

   Lemon 1

Vitamin C helps in quick recovery from cold.

 

2. Red and yellow bell peppers

 

Red bell peppers are also a very rich source of vitamin C. In addition, they are also rich in beta carotene.

 

Red and yellow bell peppers This beta carotene converts into Vitamin A in your body and helps keep skin and eyes healthy. 

 

3. Ginger

 

Ginger is excellent anti-inflammatory food. Ginger may reduce sore throat and other inflammatory illnesses. Ginger  It also reduces the symptoms of nausea, decreases chronic pain, and may also lower cholesterol levels.

 

4. Spinach

 

Spinach is packed with several antioxidants, including Vitamin C and beta carotene.

Spinach

Both of these have the infection-fighting ability. 

 

5. Dairy Products

 

Dairy products including milk, cheese, and curd are packed with several essential nutrients like Vitamin A and D, zinc, and proteins.

 

Cottage cheese 2 All of these have specific roles in the immune system. 

 

6. Ghee

 

Ghee is a rich source of butyrate. It greatly improves immunity and keeps the gut healthy. Ghee

To reap the maximum benefits of ghee, select 100% pure cow ghee. 

 

7. Almonds

 

Almonds are packed with Vitamin E, a fat-soluble vitamin. In addition, it is also a good source of essential fatty acids.

Almonds 1

It not only helps fight off cold but also prevents it. 

 

8. Sunflower seeds

 

Sunflower seeds are rich in phosphorus, magnesium, Vitamin B6, and E. It is also incredibly high in selenium.

Sunflower seeds 2

All these nutrients make sunflower seeds an excellent immunity booster food item. 

 

9. Fox Nuts (makhana)

 

Makhana is an excellent anti-aging, detoxifying and anti-inflammatory food as it is abundant in various types of antioxidants and a natural anti-inflammatory compound called kaempferol. Makhana  It is high in magnesium, potassium, and calcium and low in sodium. So, it is a good option for hypertensive patients also. 

 

10. Green tea

 

In addition to flavonoids, green tea is also an excellent source of epigallocatechin gallate (EGCG). This compound is lost from the black tea during the process of fermentation. Green tea is also a good source of L-theanine.

Green tea 2

L-theanine may aid in the production of germ-fighting compounds in your T cells.

 

11. Papaya

 

Papaya is loaded with Vitamin C. It also contains a digestive enzyme, papain which also has an anti-inflammatory action on the body.

Papaya 1

It is also a decent source of potassium, magnesium, and folate.

 

12. Kiwi

 

The Vitamin C present in kiwi boosts white blood cells to fight infection.

Kiwi with juice

In addition, kiwi is also a good source of folate, potassium, and vitamin K. 

4 Foods that can weaken your immunity during Navratri fast


1. Added sugar

 

Foods that increase the blood sugar levels significantly, like foods rich in added sugar, increase the production of inflammatory proteins like tumor necrosis alpha (TNF-α), C-reactive protein (CRP), and interleukin-6 (IL-6), all of which negatively affect immune function.

Sugar

It is especially harmful to diabetic people, as they have elevated blood sugar levels for longer when compared with people with well-regulated blood sugar levels. 

 

2. Salty foods

 

Salty foods like chips and vrat-special packaged namkeens present in the market may also impair your immune response.

Potato Chips

High salt may trigger tissue inflammation and increase the risk of autoimmune disease. 

 

3. Omega-6 fats-rich food

 

Both omega-3 and omega-6 are needed by our body to function.

Omega 6 capsules

Diets high in omega-6 fats seem to promote the expression of pro-inflammatory proteins that may weaken the immune response, while diets higher in omega-3 fats reduce the production of those proteins and enhance immune function. Vrat special thalis, namkeens, and other fancy food items present in the market are normally high in omega-6 fats.

 

4. Fried foods

 

When foods are fried, a group of molecules, called advanced glycation end products (AGEs) are formed. AEGs are formed when sugars react with proteins or fats during high-temperature cooking.

Fried food

High levels of AGEs in the body may contribute to inflammation and cellular damage. This chemical is also known to weaken the immune system in various ways. So, avoid fried foods like chips and french fries.

Insulin Resistance Diet Plan

Insulin Resistance Diet Plan

Subscription Plan

We are pleased to welcome you to our extensive blog on insulin resistance, which features the expert commentary of Dr. Pankaj Kumar, a well-respected dietician based in Delhi. In this piece, we'll delve into what insulin resistance is, how it affects health, and the solutions that Dr. Pankaj Kumar suggests. You've found the right place if you're on the lookout for efficient methods to deal with insulin resistance, improve your diet, and increase your general health.

 

1.1 What is Insulin Resistance?

Cells become insulin-resistant in insulin resistance. Thus, glucose uptake is impaired, raising blood sugar. Resistance causes the pancreas to produce more insulin, which can lead to high blood sugar and insulin levels. Insulin resistance can cause type 2 diabetes and other health issues.

 

1.2 Causes and Risk Factors

Lifestyle and genetics can cause insulin resistance. Diabetes or insulin resistance in the family increases risk. Insulin resistance is caused by sedentary lifestyle, obesity, especially abdominal fat, and poor diets high in refined carbohydrates and sugar. PCOS, hormonal imbalances, and chronic inflammation can also cause it. Avoiding insulin resistance requires managing these risk factors.

 

1.3 Signs and Symptoms

Some people have no insulin resistance symptoms. However, common symptoms include persistent fatigue, increased hunger and cravings, especially for sugary foods, frequent urination, especially at night, and difficulty losing weight despite a healthy diet and regular exercise. Acanthosis nigricans, or dark patches, may also be present. A doctor must diagnose and treat insulin resistance.

 

1.4 Diagnosis and Importance of Early Detection

Medical history, physical exam, and lab tests usually diagnose insulin resistance. Insulin resistance is measured by fasting blood glucose, insulin, and a glucose tolerance test. Early insulin resistance detection allows for lifestyle changes to prevent or manage related conditions like type 2 diabetes and cardiovascular disease. Early detection and management of insulin resistance require proactive screening and regular doctor visits.



Consequences for Your Health from Insulin Resistance

2.1 Link to Type 2 Diabetes

Type 2 diabetes is closely linked to insulin resistance. Insulin resistance impairs blood sugar regulation. This raises blood glucose, causing type 2 diabetes. Preventing or delaying type 2 diabetes requires lifestyle changes like eating a healthy diet and exercising regularly. Early intervention and management can greatly reduce the risk of this chronic condition.

 

2.2 Cardiovascular Health Implications

Diabetes affects cardiovascular health. Heart disease, including coronary artery disease, high blood pressure, and abnormal cholesterol, is linked to it. Insulin resistance causes inflammation, oxidative stress, and atherosclerosis by narrowing blood vessels. Lifestyle changes and medical care can reduce cardiovascular complications and improve heart health by managing insulin resistance.

 

2.3 Weight Management Challenges

??Insulin resistance hinders weight loss. Insulin resistance can cause fat storage and weight gain. Insulin resistance causes sugar and calorie cravings, making it harder to eat healthy. Insulin resistance slows fat burning and energy expenditure. Addressing insulin resistance through lifestyle changes like a balanced diet and regular exercise is essential for weight management.

 

2.4 Hormonal Imbalances and PCOS

In polycystic ovary syndrome (PCOS), insulin resistance causes hormonal imbalances. Insulin resistance raises insulin and androgen levels, disrupting the body's delicate hormonal balance. This can cause irregular menstrual cycles, acne, hair growth, and infertility. Lifestyle changes and targeted interventions can reduce PCOS symptoms and improve reproductive health by addressing insulin resistance. PCOS and insulin resistance must be managed by endocrinologists and gynaecologists.

 

2.5 Role in Aging and Chronic Inflammation

Inflammation and ageing are linked to insulin resistance. Insulin resistance increases with age because insulin sensitivity decreases. Systemic inflammation can cause age-related diseases like cardiovascular and neurodegenerative disorders. Lifestyle changes like a healthy diet and regular exercise may reduce chronic inflammation and ageing by managing insulin resistance.

 

Get Healthy with the Help of Dr. Pankaj Kumar, Delhi's Top Nutritionist

3.1 Importance of Diet and Nutrition in Managing Insulin Resistance

Insulin resistance management depends on diet and nutrition. Food choices can regulate blood sugar, improve insulin sensitivity, and reduce complications. A balanced diet with fibre, lean proteins, healthy fats, and low-glycemic index carbohydrates is advised. For stable blood sugar and metabolic health, limit refined sugars and processed foods and focus on whole, nutrient-dense foods. A registered dietician or nutritionist can help you create an insulin resistance-friendly diet.

 

3.2 Essential Nutrients and Foods for Insulin Sensitivity

Foods and nutrients can improve insulin sensitivity, helping manage insulin resistance. Fiber-rich whole grains, legumes, and vegetables regulate blood sugar and improve insulin sensitivity. Anti-inflammatory omega-3 fatty acids in fish, flaxseeds, and chia seeds can improve insulin sensitivity. Berry, leafy green, and nut consumption reduces oxidative stress and supports insulin sensitivity. Optimising insulin function requires a balanced diet with these essential nutrients.

3.3 Meal Planning and Portion Control

Insulin resistance management involves meal planning and portion control. Meal planning helps you control food choices and get a balanced diet. It prevents impulsive eating of high-carb foods. By preventing overeating and managing calories, portion control stabilizes blood sugar. Balanced macronutrients and proper serving sizes of carbohydrates, proteins, and fats improve insulin sensitivity and metabolic health.

 

3.4 The Role of Exercise and Physical Activity

Exercise reduces insulin resistance. Exercise improves insulin sensitivity and blood sugar regulation. Brisk walking, cycling, and strength training are beneficial. Exercise boosts insulin sensitivity by reducing inflammation, weight loss, and cardiovascular health. Weekly aerobic and strength training can help manage insulin resistance.

 

3.5 Stress Management and Sleep Hygiene

Managing insulin resistance requires stress management and sleep hygiene. Stress raises cortisol, which lowers insulin sensitivity. Meditation, yoga, and deep breathing reduce stress and improve insulin function. A regular sleep schedule and good sleep hygiene, such as a relaxing bedtime routine and enough sleep, support hormonal balance and insulin sensitivity. Stress management and quality sleep are essential to insulin resistance management.

 

How to Treat Insulin Resistance with Diet

4.1 The Mediterranean Diet

The Mediterranean Diet has many health benefits, including insulin sensitivity. It emphasizes minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, and olive oil. The diet limits red meat and processed foods and encourages lean proteins like fish and poultry. Nutrient-dense, anti-inflammatory foods make the Mediterranean Diet a good choice for insulin resistance management and overall health.

 

4.2 The Low Glycemic Index (GI) Diet

The Low Glycemic Index (GI) Diet manages insulin resistance by emphasising low-GI foods. Whole grains, legumes, non-starchy vegetables, and certain fruits are low-glycemic carbs. Low-GI foods regulate blood sugar and improve insulin sensitivity. The Low GI Diet helps insulin-resistant people control their blood sugar and lose weight.

 

4.3 The DASH Diet

For insulin resistance and heart health, the DASH (Dietary Approaches to Stop Hypertension) Diet is popular. It emphasizes fruits, vegetables, whole grains, lean proteins, low-fat dairy, and limiting sodium, saturated fats, and added sugars. The DASH Diet improves insulin sensitivity and blood pressure by emphasising nutrient-rich foods and reducing sodium. Insulin-resistant people can improve their health and reduce cardiovascular risk by following the DASH Diet.

 

4.4 The Ketogenic Diet

The Ketogenic Diet is used to lose weight and treat insulin resistance. Ketosis occurs when carbohydrate intake is severely restricted. This diet may lower blood sugar and insulin. Discuss the Ketogenic Diet's long-term effects and suitability for insulin resistance with a doctor.

 

Improved Insulin Sensitivity Through Lifestyle Modifications

5.1 Quality Sleep and Its Impact on Insulin Resistance

Quality sleep reduces insulin resistance. Poor sleep can disrupt hormonal balance and cause insulin resistance. Sleep deprivation raises blood sugar and decreases insulin sensitivity. Good sleep hygiene, a consistent sleep schedule, and enough sleep can improve insulin function and metabolic health.

 

5.2 Effective Stress Management Techniques

Insulin resistance requires stress management. Mindfulness meditation, deep breathing, and yoga can reduce stress and relax. Regular exercise, hobbies, and family time are also stress-busters. In addition, a therapist or counsellor can help manage stress and improve overall well-being in insulin resistance.

 

5.3 Importance of Regular Exercise and Physical Activity

Exercise helps manage insulin resistance. Regular exercise improves insulin sensitivity and blood sugar regulation. Weight loss, inflammation reduction, and cardiovascular health improve insulin function. Regular exercise—aerobic, strength, or a mix of both—is essential for managing insulin resistance and metabolic health.

 

5.4 Smoking Cessation and Limiting Alcohol Consumption

Smoking cessation and alcohol restriction help manage insulin resistance and improve health. Smoking causes insulin resistance and type 2 diabetes. Quitting smoking improves insulin sensitivity and reduces complications. Alcohol can impair insulin function and cause insulin resistance. Limiting or avoiding alcohol improves metabolic control and reduces insulin-related conditions.

 

Visiting Dr. Pankaj Kumar for Expert Advice in Dwarka

6.1 Overview of Dr. Pankaj Kumar's Practice

Delhi-based dietician Dr. Pankaj Kumar specializes in insulin resistance management. Dr. Kumar, a nutrition and dietetics specialist, helps patients improve their health with personalized meal plans. Lifestyle changes, diet optimisation, and regular monitoring improve insulin sensitivity and metabolic health in his holistic practise. Insulin resistance patients trust Dr. Pankaj Kumar's patient care and evidence-based strategies.

 

6.2 Personalized Diet Plans and Consultation Services

Dr. Pankaj Kumar customizes diets and consultations. He creates insulin resistance-specific meal plans after assessing medical history and dietary preferences. Dr. Kumar advises on diet, portion control, and meal timing to improve insulin sensitivity and health. His consultations help patients manage insulin resistance with sustainable lifestyle changes.

 

6.3 Testimonials and Success Stories

Dr Pankaj Kumar's practise is full of patient success stories. Patients have praised his personalized approach, expert guidance, and positive health effects. Many report better blood sugar control, weight loss, energy, and quality of life. These testimonials and success stories demonstrate Dr. Kumar's dedication to helping people overcome insulin resistance.

 

In sum, millions of people around the world are affected by the serious health issue that is insulin resistance. However, this condition can be controlled and even reversed with the help of information and advice from experts like Dr. Pankaj Kumar. You can improve your insulin sensitivity and health by adopting a healthy lifestyle, picking nutritious foods, and consulting a medical expert. Keep in mind that even baby steps can lead to big changes, so get to work right away!

Diabetes Diet

Diabetes Diet

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Diabetes has already become the third most common disease on the planet with around 500 million people affected by it. Though the mortality rate is low, dietplusminus urges you to take it extremely seriously.World Diabetes Day

People who ignore it at first, later either succumb to it or it turns out to be their worst nightmare. Diabetes (any type) requires necessary care from the diet and lifestyle point of view. Otherwise, it can lead to other serious complications such as stroke, kidney disease, eye problems, joint problems, neurological and heart disease, etc. Here you will get to know about everything related to diabetes and its concerning diet. 

 

 

What Is Diabetes?

 

Diabetes is a serious medical condition that alters your body’s natural way and ability to process blood glucose (blood sugar). Food that you eat is ultimately converted into a simpler form (glucose). Glucose is then used by your cells to release energy. Insulin is a hormone secreted by your pancreas that promotes the absorption of glucose and thereby helps to regulate your blood sugar level. Depending on what’s happening to insulin in your body, different types of diabetes can occur. 

 

Types of Diabetes

Features

Type 1 diabetes

  • This is caused due to disruption of pancreas cells, where insulin is made.
  • This disruption is caused by an immune system attack.
  • However, the exact reason behind this attack is unclear.
  • In this situation, you have to completely depend upon artificial insulin doses per day.
  • Approx. 10% of individuals with diabetes suffer from this type. 

 

Type 2 diabetes

  • Commonest among all types of diabetes.
  • This is caused when your body becomes resistant to the insulin formed in your body and your blood sugar level increases. 

 

Gestational diabetes

  • This is caused during pregnancy, due to the secretion of insulin-blocking hormones by the placenta. 

 
Type I diabetes (juvenile diabetes) occurs if your body completely fails to produce enough insulin or does not produce enough of it. So, type I diabetic patients need to take artificial insulin, daily. 
On the other hand, Type 2 diabetes occurs when your cells don’t respond to insulin as effectively as normal and therefore it affects the processing of glucose. So, type 2 is 
caused by insulin resistance of your cells. So, here,  it doesn’t matter if your body is producing enough insulin or not. This is the most common type of diabetes and studies have shown that it is highly linked to obesity. 
There's another type of diabetes known as gestational diabetes. As the name suggests, this type occurs in women during their trimesters. Basically, during pregnancy, the bo
dy of a woman can become less sensitive to insulin and therefore develop somewhat insulin resistance. But, this does not occur in all women and mostly it gets resolved naturally after parturition. Also, in some people, borderline diabetes known as pre-diabetes is diagnosed. 


The normal fasting blood sugar level ranges between 70 and 110 mg/dL. A level of 126mg/dL and above is considered to be diabetic and a blood sugar level ranging from 111 to 125 mg/dL is pre-diabetic. Such people face the risk of developing type 2 diabetes. 

 

 

 

 

Result

Fasting Plasma Glucose (FPG)

Normal

less than 100 mg/dl

Prediabetes

100 mg/dl to 125 mg/dl

Diabetes

126 mg/dl or higher

 

Result

A1C

Normal

less than 5.7%

Prediabetes

5.7% to 6.4%

Diabetes

6.5% or higher

 

Result

 Oral Glucose Tolerance Test (OGTT)

Normal

 less than 140 mg/dl

Prediabetes

 140 mg/dl to 199 mg/dl

Diabetes

 200 mg/dl or higher


Research shows that you can lower your risk for type 2 diabetes by 58% by:

  • Losing 7% of your current body weight (or 15 pounds if you weigh 200 pounds).
  • Exercising moderately (such as brisk walking) 30 minutes a day, five days a week.


Symptoms of diabetes

 

The rise in blood sugar levels causes almost similar symptoms in type 1 and type 2 diabetes. Gestational diabetes patients are usually asymptomatic.

 

Type 1 diabetes

Type 2 diabetes

Gestational diabetes

Increase in thirst

Increase in thirst 

Typically gestational diabetes has no symptoms.

Extreme hunger

Increase in hunger

In rare cases, women feel increased thirst and urination.

Frequent urination

Increased urination

 

Unwanted loss of weight

Slow healing of sores

 

Tiredness

Tiredness

 

Blurry vision

Blurry vision

 

 

 

What Causes Diabetes?

 

The reason associated with each type of diabetes is different.
Type 1 diabetes is caused due to disruption of insulin-producing beta cells of the pancreas. The immune system attacks and destroys these cells. Genes may be playing a role in causing type 1 diabetes but the significant cause is hormonal imbalance, immune system unknowingly attacks the insulin-producing beta cells and thus accounts for the high level of sugar in the blood. Some viruses can also induce immune system attacks. 

Diabetes Banner with Insulin

There are two main reasons behind type 2 diabetes, first genetics, and second lifestyle. Unlike type-1, type 2 diabetes has different causes. Genes still play a role, but lifestyle plays a major role. Being overweight, having high blood pressure issues, high triglycerides, and high alcohol intake, all directly or indirectly cause diabetes. Overweight or obese individuals, who have fat on their belly are at higher risk of getting type 2 diabetes because fat mass on the belly makes your cells more resistant to the effects of insulin on your blood sugar. 

 

 Twin Cycle - Diabetes

 

Gestational diabetes is caused due to hormonal changes and secretion of some insulin-blocking hormones from the placenta during pregnancy.     

Type 1 diabetes

Type 2 diabetes

Gestational diabetes

Occurs in children or teenagers

Overweight

Overweight 

If your parent or sibling has this problem

More than 45 years of age

More than 25 years of age

Certain genes may induce this disease

Physically not active

Have given birth to a child of more than 9 pounds

 

Have Prediabetes

Have PCOS

 

Suffered from gestational diabetes 

Suffered from gestational diabetes during a past pregnancy 

 

Have high blood pressure, high triglycerides, or high cholesterol

If your parent or sibling has this problem

 

If your parent or sibling has this problem

 


Complications associated with diabetes:

 

High blood sugar is like a slow poison, which deteriorates your body very slowly and damages the organs and tissues throughout the body. The longer the time you live with uncontrolled blood sugar, the higher the damage caused.

The common damages caused by long-term uncontrolled diabetes are: 

 

  • Neuropathy 

  • Nephropathy

  • Vision loss and retinopathy

  • Heart problems

  • Hearing issues

  • Sores in the foot that don’t heal are commonly called diabetic foot

  • More prone to bacterial and fungal infections

  • Skin problems

  • Depression

  • Dementia 

 

Complications associated with gestational diabetes are different from type 1 and type 2 diabetes, and include:

  • Stillbirth

  • Premature birth

  • Birth weight higher than normal weight

  • Jaundice

  • Low blood sugar level

  • Increased risk of type 2 diabetes in later life

  • Cesarean delivery may be required

  • Risk of future pregnancies

 

Treatment of diabetes

 

Lifestyle modifications, including consumption of healthy food, workout, and certain medications are used to treat diabetes, depending upon the type of diabetes and condition of the patient.  

Type 1 diabetes: Insulin is the main treatment for type 1 diabetes, to keep blood sugar levels in control, as the body is unable to produce this hormone. 
Type 2 diabetes: This type of diabetes can be treated using a healthy diet and proper workout. If your blood sugar level is not controlled by these lifestyle changes, your doctor will prescribe medications for you. If the medications do not work, insulin is given to some patients.
Gestational diabetes: If diet and exercise are not enough to bring the blood sugar levels under control, insulin is given. Insulin is considered safe for the growing child.

 

Diet Plan To Treat Diabetes

 

Following a proper diet plan is very important in the case of diabetes. Dietplusminus strictly recommends you follow a low-glycemic index diet.

Healthy Vegetable

For those of you who don’t know what glycemic index means, it is a number assigned to foods indicating their ability to raise blood sugar after consumption. So, you are advised to avoid food with a glycemic index of 70 or above. You must make low-glycemic choices to maintain a normal blood sugar level.

 

Consider the following tips for low glycemic index food

 

  • Eat unprocessed foods and not processed ones. Because whole, unprocessed foods have a lower glycemic index than processed foods. 

  • Eat more high in fiber foods. Fiber takes time to digest and therefore your blood sugar level does not rise quickly.

  • Eat fruits like apples, vegetables like sweet potato, lentils, kidney beans, etc. These have a low glycemic index.

  • Apart from these, strawberries, yogurt, chia seeds, and nuts are also very helpful.

  • But, most importantly you need to avoid consuming table sugar, in any form. So, avoid all the soft drinks, etc. You can substitute table sugar with honey, but make sure to use it in moderation.

You should look at the total nutritional value in foods, not just glycemic index, to control diabetes. Even some foods that have a high glycemic index (potatoes) contain vitamin C, potassium, fiber, etc. which can be helpful. Also, the norms of a good diet may vary as per your liking, so you should visit a qualified medical practitioner for the best suitable diet.
 

 

What tests are required for joining this program?

 

Lists of important tests

 

  1. Blood Sugar-Fasting and Post Prandial 

  2. Fasting Insulin

  3. HbA1C

  4. Urine Routine and Urine microalbumin

  5. Hemogram 

  6. Lipid profile 

  7. Liver Function Tests 

  8. Kidney Function Tests including Glomerular Filtration Rate (eGFR) 

  9. Thyroid Function Tests  

  10. Iron Study

  11. High Sensitive C-Reactive Protein (hsCRP)

  12. Vitamin B12

  13. Vitamin D3

Hypertension Diet

Hypertension Diet

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High Blood Pressure Lowering Diet Plan

 

High blood pressure is a seriously common medical condition. It has already been estimated that more than 1.20 billion people have this disease. It accounts for about 13% of the total deaths worldwide. In this article, you will learn how to control your blood pressure with a diet.

 

What Is High Blood Pressure?

 

High blood pressure is also known as hypertension. It is basically of two types- primary and secondary hypertension. It occurs when your blood pressure increases to abnormal levels. In this, your blood forces itself against your blood vessels too much more forcibly than normal. Usually, blood pressure above 140/90 is considered High blood pressure. Primary hypertension develops takes time to develop and is not too lethal. On the other hand, secondary hypertension occurs quickly and is more serious. But, dietplusminus urges us to take both of them seriously. Though slight changes in the blood pressure do not matter, if the pressure is around or above 180/120 then it is a serious problem.

Hypertension is a chronic condition and can last up to several years and even lifelong. It does not have any typical symptoms, but if left unattended it can lead to health conditions such as stroke and heart disease. It can also damage your blood vessels and vital organs like the heart, brain, kidneys, etc. It is treatable by medication, and diet changes, and does not require any lab tests or imaging. 


What Causes High Blood Pressure?

 

The exact causes of hypertension are not known yet. But, some researchers have clarified that primary hypertension or essential hypertension can be caused due to physical or environmental changes, and genes can also play a role. Secondary hypertension, real high blood pressure, can be caused by smoking, obesity, excess salt consumption, stress, sleep apnea, chronic kidney disease, etc. 


Food, medicine (some birth control medicine), age, genetics, etc. can also cause High blood pressure. A diet that is high in cholesterol can also lead to this condition. Other causes include hormonal imbalance, diabetes, lack of physical activity, drinking too much alcohol, etc. 

Older people are at higher risk of developing high blood pressure. Further, people who have a family history of High blood pressure are also at a greater risk. 


How To Cure High Blood Pressure? 

 

High blood pressure can be controlled by both medication and dietary changes. But, we at dietplusminus prefer dietary changes. Anyway, early detection is extremely important if you want to get rid of it completely. Therefore, dietplusminus recommends you regularly take your blood pressure readings. Your diet should consist of garlic, fruits especially berries, bananas, watermelon, oats, leafy vegetables, avocados, mushrooms, tomatoes, etc. 

Dark chocolate, pistachios, olive oil, and pomegranates are also known to lower blood pressure. Plus, making necessary lifestyle changes is also recommended. Exercising daily and losing some pounds are very important factors that will determine if your blood pressure problem will go. You also need to avoid consuming too much salt, caffeine, and alcohol. These can significantly raise your blood pressure and therefore highly increase the risk of developing cardiovascular diseases in the long term. So, you should be able to track what you and how much you eat. 


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Ketogenic Diet (Keto-Diet)

Ketogenic Diet (Keto-Diet)

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What is Ketogenic Diet (Keto Diet)?

 

The ketogenic diet is a very low-carb, high-fat moderate-protein diet. Low carbohydrate generates ketones and puts you in a ketosis state. It is efficient at burning fat for energy. A ketogenic diet normalizes blood sugar and insulin levels. The keto diet is very beneficial for overweight or obese, diabetic, and for people who want to improve their metabolic health. It may be less useful for people desiring muscle or weight gain, like for elite athletes. It may not be suitable for some people’s lifestyles and preferences. Must consult your doctor about your eating plan and goals. Let him decide if a keto eating plan is right for you.

 

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Read complete about the ketogenic diet here

 

 


Buy Our  Keto Plan - Supervised by Dr. Pankaj Kumar


 

Frequently asked questions on the keto diet


Here are answers to some of the most common questions about the ketogenic diet.
 

1. Can I eat carbs in near future?
Yes, you can. Initially, it’s very important to reduce your carbs significantly. After 2 to 3 months, have controlled amounts of carbs on special occasions and return to your diet immediately.

 

2. Will there be muscle loss during the keto diet?

Yes, there is always a risk of muscle loss during any diet. But protein intake in appropriate amounts and high ketone levels minimizes muscle loss, especially if you lift weights.

 

3. Can muscle build if I am on a keto diet?
Yes, but not as well as on a moderate carbs diet.

 

4. What will be the proportion of protein in my diet?

Always take protein in a moderate amount during the keto diet, as very high protein will liberate glucose and will spike insulin levels and lower ketones. Your protein intake must not increase more than 35% of your total calorie intake.

 

5. I am constantly tired, weak, or fatigued. How to come out of this?

Your body may not be utilizing fats and ketones efficiently, i.e. not in full ketosis. Lower your carb intake. You may take MCT oil or ketones supplements to reveal these problems.
 

6. Why my urine smells fruity?

The fruity smell of urine is just due to the excretion of by-products created during ketosis. There is nothing to worry about as such.

 

7. What may I do to stop breathing smells?

Breath smell is a common side effect of the keto diet. You may try some naturally flavored water or sugar-free gum to get rid of this.
 

8. Is ketosis extremely dangerous?

No, but ketoacidosis is dangerous. Ketosis on a ketogenic diet is usually fine for healthy people. People often confuse ketosis with ketoacidosis. Consult your doctor before starting any new diet.
 

9. I am suffering from diarrhea and digestion issues. What to do in such a situation?

This is a common side effect of the keto diet, which usually starts post 3 to 4 weeks starting the diet. If the symptoms persist, take more high-fiber vegetables
 

10. What is the maximum dose of MCT oil per day?

MCT oil doesn’t have a defined tolerable upper intake level till now, but a maximum daily dose of 4–7 tablespoons (60–100 mL) has been suggested.

                             

Ingredients Commonly Used In Keto Diet

1

Meat

Red Meat

Steak

Ham

Sausage

Bacon

Chicken

Turkey

2

Fatty Fish

Salmon

Trout

Tuna

Mackerel

3

Eggs

Pastured Or Omega-3 Whole Eggs

4

Butter And Cream

Grass-Fed Butter

Heavy Cream

5

Cheese

Unprocessed Cheeses Like Cheddar

Goat Cheese

Cream Cheese

Blue Cheese

Mozzarella Cheese

6

Nuts And Seeds

Almonds

Walnuts

Flaxseeds

Pumpkin Seeds

Chia Seeds

7

Healthy Oils

Extra Virgin Olive Oil

Coconut Oil

Avocado Oil

8

Avocados

Whole Avocados

Freshly Made Guacamole

9

Low Carb Veggies

Green Veggies

Tomatoes

Onions

Peppers

10

Condiments

Salt

Pepper

Herbs

Spices


 

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Join our weight loss forum and ask questions there. 

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Ingredients:

 

Post Bariatric Surgery Diet Plan

Post Bariatric Surgery Diet Plan

Subscription Plan

I. Introduction

A. Explanation of post-bariatric surgery and its impact on weight loss

Obese people can lose weight after bariatric surgery. Gastric bypass and gastric sleeve surgery restrict food intake and nutrient absorption. The surgery reduces stomach capacity and alters hunger and satiety hormones to help lose weight. Weight loss and obesity-related health improvements result.

 

B. Introduction of Dr. Pankaj Kumar as a leading dietician in Delhi and Dwarka, specializing in post-bariatric surgery diet plans

Introducing Delhi and Dwarka dietician Dr. Pankaj Kumar specialises in post-bariatric surgery diets. Dr. Kumar understands post-bariatric surgery nutritional needs and challenges. His personalised diet plans support optimal recovery, weight loss, and nutrient intake for overall health. Dr. Kumar's advice helps patients recover after surgery.

 

II. Importance of Post-Bariatric Surgery Diet

A. Overview of the role of diet in achieving successful outcomes after bariatric surgery

Diet is crucial to long-term weight loss after bariatric surgery. It aids digestion, portion control, and nutrient intake. A healthy diet helps heal, lose weight, and avoid complications. Dr. Pankaj Kumar's post-bariatric surgery diet management expertise helps patients reach their health goals.

 

B. Discussion on the importance of following a structured diet plan for long-term weight maintenance

Post-bariatric surgery weight maintenance requires a structured diet. It promotes healthy eating, portion control, and nutrient balance. A structured diet plan prevents weight regain and manages dietary issues. Dr. Pankaj Kumar's personalised diet plans for post-bariatric surgery patients help patients maintain their weight loss and achieve optimal health.

 

III. Phases of Post-Bariatric Surgery Diet

A. Explanation of the different phases, including liquid, pureed, soft, and solid food stages

As they recover and adjust to their new stomach size, bariatric surgery patients typically go through different diet phases. After a liquid phase, soft, blended foods are introduced. Next, a soft food phase gradually adds texture and variety. Finally, patients switch to solid foods, prioritising nutrient-dense options. These phases help patients adjust to their new diets and heal.

 

B. Overview of the recommended dietary guidelines for each phase

Patients should drink broth, water, and protein shakes during the liquid phase. The pureed phase emphasises smooth, digestible foods like fruits, vegetables, and lean proteins. Eggs, yoghurt, and well-cooked vegetables are introduced during the soft food phase. Finally, patients can gradually reintroduce solid foods, focusing on lean proteins, whole grains, fruits, and vegetables and avoiding high-fat and high-sugar foods. These guidelines help post-surgery nutrition and healing.

 

IV. Sample Meal Ideas and Recipes

A. Providing sample meal ideas and recipes suitable for each phase of the post-bariatric surgery diet

Vegetable or chicken broth, sugar-free gelatin, and protein shakes are liquid-phase meals. Mash sweet potatoes, blend soups, and puree lean meats in the pureed phase. Scrambled eggs, soft-cooked vegetables, and cottage cheese are soft food options. Grilled chicken with steamed vegetables, quinoa salad with mixed greens, and baked fish with roasted sweet potatoes are solid food examples. These meal ideas provide variety and balanced nutrition throughout recovery.

 

B. Emphasis on incorporating lean proteins, vegetables, fruits, and whole grains for balanced nutrition

The post-bariatric surgery diet emphasises lean proteins like chicken, fish, tofu, and Greek yoghurt for muscle repair and satiety. Colourful vegetables and fruits provide vitamins, minerals, and fibre. Quinoa, brown rice, and whole wheat bread provide energy and fibre. These nutritious foods support post-surgery health and nutrition.

 

V. Nutritional Considerations and Supplements

A. Discussion on the importance of meeting nutritional needs through a well-balanced diet

After bariatric surgery, a well-balanced diet helps heal, prevents nutrient deficiencies, and maintains health. Vitamins, minerals, and macronutrients support body functions, tissue repair, and surgery success. Balanced diets provide energy, immunity, and organ function. It helps maintain weight loss and quality of life.

 

B. Explanation of the potential need for supplements to prevent nutrient deficiencies

After bariatric surgery, the body's ability to absorb nutrients may be compromised, requiring vitamin, mineral, and other nutrient supplements. Prevent deficiencies with multivitamins, calcium, iron, and vitamin B12. These supplements promote bone health, nutrient intake, anaemia prevention, and well-being. Dr. Pankaj Kumar can help determine the right supplements and dosages for bariatric surgery patients.

 

VI. Long-Term Dietary Recommendations

A. Overview of the dietary guidelines for long-term weight maintenance after bariatric surgery

A balanced and sustainable diet helps maintain weight after bariatric surgery. To maintain muscle health, eat nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Maintaining weight loss requires portion control, mindful eating, and exercise. Delhi and Dwarka dietician Dr. Pankaj Kumar can help you create a long-term weight maintenance diet after bariatric surgery.

 

B. Emphasis on portion control, mindful eating, and making healthy food choices

Post-bariatric surgery weight maintenance requires portion control, mindful eating, and healthy eating. Portion control prevents overeating and ensures proper nutrition. Mindful eating involves noticing hunger and fullness cues, savouring each bite, and enjoying the meal. Avoid processed and high-calorie foods and choose nutrient-dense foods. Dr. Pankaj Kumar, a famous Delhi and Dwarka dietician, can help you adopt these habits for successful weight management after bariatric surgery.

 

VII. Importance of Regular Exercise and Physical Activity

A. Discussion on the role of exercise in enhancing weight loss and overall well-being post-surgery

Post-bariatric surgery weight loss and well-being depend on exercise. Regular exercise boosts metabolism, cardiovascular health, muscle mass, and calorie expenditure. Walking, swimming, and strength training can maximise weight loss and muscle mass. Dr. Pankaj Kumar, a leading dietician in Delhi and Dwarka, can tailor your post-surgery exercise routine for optimal results.

 

B. Tips for incorporating physical activity into daily routine

  1. Start slowly with low-impact exercises and gradually increase intensity and duration.
  2. Fun activities: Walking, cycling, swimming, and dancing are great lifestyle exercises.
  3. Realistic goals: Set achievable goals like a daily step count or a workout time.
  4. Be constant: Schedule exercise and stay motivated by exercising with a friend or tracking your progress.

After bariatric surgery, consult Delhi and Dwarka dietician Dr. Pankaj Kumar for personalised advice on physical activity.

 

VIII. Support and Follow-up Care

A. Explanation of the importance of ongoing support from a qualified dietician like Dr. Pankaj Kumar

Dr. Kumar can customise a diet plan for optimal nutrition and weight management.

Adjustments and monitoring: Dr. Kumar monitors progress and makes diet changes at regular visits.

Addressing challenges: Dr. Kumar can help with food cravings, emotional eating, plateaus, and setbacks.

Long-term success: Dr. Kumar can help you create healthy habits and lose weight.

After bariatric surgery, Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, provides guidance and accountability.

B. Encouragement to schedule regular follow-up appointments for personalized guidance and monitoring

Dr. Kumar can customise your diet plan.

Monitoring and accountability: Regular appointments track progress, address concerns, and motivate you.

Nutritional education: Dr. Kumar can advise on post-surgery diet and lifestyle.

Long-term success: Regular follow-up appointments can help you lose and maintain weight.

Schedule regular follow-up appointments with Dr. Pankaj Kumar to stay on track, receive personalised guidance, and optimise your post-bariatric surgery journey.

 

IX. Conclusion

A. Recap of the key points discussed in the blog

This blog's post-bariatric surgery diet plan highlights are:

 

Structured diets are essential for weight loss and long-term weight maintenance after bariatric surgery.

Diet phases: After surgery, patients transition from liquid, pureed, soft, and solid foods to regular solid foods.

Moderation and nutrition: Lean proteins, vegetables, fruits, and whole grains with portion control provide balanced nutrition and weight management.

Continuous assistance: Post-surgery guidance, monitoring, and support require regular follow-up appointments with a qualified dietician like Dr. Pankaj Kumar.

After bariatric surgery, following these guidelines and getting expert advice can help people lose weight and stay healthy.

 

B. Encouragement to individuals who have undergone bariatric surgery to prioritize their dietary and overall health for long-term success.

For long-term success, bariatric surgery patients must prioritise diet and health. Your journey starts with surgery. Follow the recommended diet, portion control, and exercise. With dedication and support from Dr. Pankaj Kumar, you can lose weight and live a healthier, happier life. Keep going!

Weight Gain Program

Weight Gain Program

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Weight Gain Diet Plan

Being underweight comes under the category of malnutrition. According to the World Health Organization (WHO), around 462 million people in the world are underweight. Poor dieting habits, skipping meals, etcetera can lead to being underweight.

Underweight people are quite prone to diseases, especially deficiencies. During the correction of nutritional deficiencies with evidence-based scientific diet plans, you can eliminate all such deficiencies and get proper nutrition every day. If you are underweight due to nutritional mismatch then within 3 months you will be able to see the result and you will also gain significantly. For other causes of the underweight conditions, evaluation is required on an OPD basis in the hospital.

 

What are the main causes behind being underweight?

There are several causes behind being underweight, including:

1. High metabolism

Individuals with high metabolism do not gain weight, even after eating high-calorie foods.

2. Individuals with very high physical activity

People have very high physical activities, for example, athletes and runners burn a significant amount of calories. This causes a low body weight.

3. Chronic disease

Some diseases can cause continuous nausea, diarrhea, vomiting, and loss of appetite. Examples of such diseases are diabetes, thyroid problems, cancer, digestive problems, and respiratory problems. These all make weight gain difficult.

4. Mental problems

Mental illnesses, including depression, anxiety, and obsessive-compulsive disorders (OCD) can affect the eating ability of an individual. Additionally, eating disorders like anorexia and bulimia can also affect eating. All of these conditions can affect the body image and appetite of an individual.

 

Girl holding dumbell

What leads to unexplained weight loss?

The reasons for unexplained weight loss may be medical or non-medical. There may be a group of conditions, that have adverse effects on your health leading to unwanted weight loss. Common conditions which lead to unwanted weight loss include cancer, celiac disease, ulcerative colitis, peptic ulcer, Crohn’s disease, dental problems, Addison’s disease, amyloidosis, hypercalcemia, diabetes, heart problem, hyperthyroidism, hypothyroidism, Parkinson’s disease, dementia, depression, COPD, and HIV. Certain medications and lifestyles, including alcohol and cocaine, also lead to weight loss.

 

Why should you attain and maintain a healthy weight?

It is very important to diagnose the underlying cause of unwanted weight loss. Diagnosis and proper treatment are necessary as they can be fatal. Your BMI calculator:

Body Mass Index (BMI) Calculator

Weight status

BMI

Underweight

Lower than 18.5

Healthy weight

Between 18.5 to 24.9

Overweight 

Between 25 to 29.9

Obese

30 or above

 

BMI lower than 18.5 is suggestive of being underweight.

 

Risks of being underweight are:

1. Weakened immunity

The immunity of underweight individuals is suppressed and they are more vulnerable to getting colds, flu, and other infections.

2. Deficiencies

If you are underweight, likely, you are not taking a healthy diet. This can lead to nutritional deficiency, for example, a lower calcium level can lead to fragile bones and a lower iron level causes anemia which leads to fatigue. Symptoms like thinning skin, dry skin, hair loss, and poor dental health are also associated with nutritional deficiencies. 

3. Irregular periods

Underweight women find it difficult to conceive. Their period may be irregular or can stop.

4. Premature birth

According to a study, a pregnant woman who is underweight is more likely to give birth to a premature child.

5. Slow or impaired growth

Proper nutrition is needed for the growth and development of bones in young individuals. Being underweight and not getting enough nutrition can result in underdevelopment.

Apple with tapeWhen to consult your doctor?

When you are trying to gain weight and are not able to do so, you should consult your doctor. When you are experiencing problems like irregular periods or find it difficult to conceive, you should ask your doctor for help. If an individual is mentally unfit or has an eating disorder, medical attention is necessary. Some common symptoms of an eating disorder include secretive behavior, sudden and unexplained weight loss, fatigue, refusing to eat in front of others, and refusing to attend family and social events. In case of such problems, family members should encourage the individual and seek medical help.

 

Some pro tips to gain healthy weight

1. Include at least 5 portions of fruits and vegetables in your diet.

2. Must include dairy or dairy alternatives in your diet. Also add beans, eggs, fish, meat, and other protein sources to your diet.

3. Select healthy whole grains as a base of your diet. You can also add starchy carbs, including potato, rice, pasta, and bread to your diet.

4. Include nuts, seeds, and healthy fat in your diet.

5. Eat several small meals.

6. Add high protein and high fiber snacks to your diet.

7. Drink plenty of fluid. 3-4 liter liquid a day is necessary.

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Irritable Bowel Syndrome (IBS) Diet

Irritable Bowel Syndrome (IBS) Diet

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Irritable Bowel Syndrome

 

Symptoms of Irritable Bowel Syndrome can include abdominal pain, cramping, bloating, gas, diarrhea or constipation. Other symptoms may include an urgent need to move the bowels and mucus in the stool. While these symptoms can be uncomfortable, they do not cause permanent damage to the intestines and are usually not a sign of a serious illness. Treatment for IBS typically includes dietary changes such as avoiding trigger foods that cause discomfort or eliminating gluten from the diet if gluten sensitivity is suspected. In addition, stress management techniques such as relaxation therapies, cognitive behavioral therapy and lifestyle modifications may help reduce symptoms associated with IBS. Medications such as antispasmodics and antidepressant medications may also be prescribed to help relieve IBS related symptoms.

 

Symptoms of IBS

IBS is distinguished by a range of symptoms. Some people may experience only mild or intermittent symptoms, while others may have severe and frequent episodes. The most common symptom of IBS is abdominal pain or discomfort. This can be described as cramping, bloating, gas, pressure, or stabbing pains – it may even feel like an electric shock in some cases. People with IBS often report changes in their bowel movements such as diarrhea, constipation and alternating between the two. Other potential symptoms include nausea, fatigue and headaches; however these are not considered to be diagnostic criteria for IBS. In addition to these physical symptoms, people with IBS also commonly experience psychological distress such as anxiety and depression due to the burden of having a chronic disorder with no known cure. As such, it’s important for individuals living with IBS to seek out appropriate support from family members and healthcare providers so that they can better manage their condition.

 

Causes of IBS

IBS can be caused by a number of factors, including genetic predisposition, stress and anxiety, food allergies or sensitivities, disruption in normal bacteria levels in the gut (dysbiosis), hormonal changes and reactions to certain medications. Research shows that IBS is closely related to psychological factors such as depression and anxiety; however, it is not known if these psychological issues cause IBS or are a result of having it. Additionally, while diet may play a role in IBS symptoms for some people, it’s not clear if dietary changes directly cause IBS. Recent research suggests that an imbalance in the microbiome may also contribute to the development of IBS symptoms. Dysbiosis occurs when there is an imbalance between beneficial bacteria and harmful bacteria levels within the digestive tract. This can lead to inflammation which can ultimately lead to gastrointestinal distress such as abdominal pain, constipation and/or diarrhea. Other environmental triggers like smoking or excessive alcohol consumption have also been linked to increased risk for developing IBS. 

These factors may play a critical role in the development and expression of these chronic disorders

  • Prior infection

  • Inflammation

  • Stress

  • History of abuse to the gastrointestinal system - Injury to the enteric nervous system may be the common.

 

Diagnosis and Treatment

Irritable bowel syndrome

Diagnosis of Irritable Bowel Syndrome (IBS) is usually done through a thorough physical examination and extensive symptom evaluation. Tests such as blood tests, stool samples, imaging studies, endoscopy or colonoscopy may be used to rule out other medical conditions that could be causing the symptoms. The diagnosis of IBS is based on the Rome criteria which requires that patients have experienced recurrent abdominal pain or discomfort for at least three days a month in the last three months associated with two or more of the following: improvement with defecation, onset associated with change in frequency of stool, and/or change in form (appearance) of stool.

Treatment options for IBS include medications such as antispasmodics to help control the symptoms, dietary changes to reduce gas-producing foods or increase fiber intake, probiotics and psychological therapies such as cognitive behavioral therapy (CBT). Additionally lifestyle modifications including exercise and stress management can also be helpful in managing IBS symptoms. It is important to note that there is no single treatment course that works for everyone so it may take some time to find what works best for each patient.

 

Diet Changes for IBS

One of the most important diet changes for managing IBS is to reduce intake of foods that trigger symptoms. Common triggers include caffeine, alcohol, gluten and dairy. Eating smaller meals more frequently throughout the day can also help manage symptoms. Fiber-rich foods like fruits, vegetables and whole grains should be included in the diet as they can help regulate bowel movements. Limiting high-fat and fried foods, as well as artificial sweeteners may also be beneficial. Additionally, keeping a food diary can help identify triggers that cause uncomfortable digestive symptoms such as bloating or diarrhea.

Drinking sufficient water every day is essential for people with IBS because it helps soften stool and promote regularity. Consuming probiotics like yogurt or kefir has been shown to improve symptoms for some individuals by increasing good bacteria in the gut microbiome which helps regulate digestive function. Fermented foods such as kimchi or sauerkraut are other sources of beneficial bacteria which may be helpful for managing IBS symptoms. Finally, eating fiber supplements like psyllium husk powder can provide additional bulking action to stools which helps keep them regular and prevents constipation in some cases.

 

Coping Mechanisms

Relaxation techniques are an important coping strategy for people living with IBS. Mindfulness meditation, guided imagery, and yoga are all effective ways to reduce stress levels that can trigger IBS symptoms. Research has also shown that regular physical activity like walking or jogging can help to reduce stress and the associated IBS symptoms. Additionally, keeping a food diary can help identify triggers and understand how certain foods affect your body. Keeping track of your daily diet, activities, sleep patterns, and stress levels may improve your understanding of which factors may be contributing to your IBS symptoms. If necessary, it is also important to seek professional help from a therapist or counselor who specializes in helping individuals manage their mental health and chronic illness issues such as IBS.

 

Conclusion

In conclusion, Irritable Bowel Syndrome is a chronic and often uncomfortable condition that can be managed with lifestyle modifications and medications. It is important to find an individualized treatment plan that works for the patient and to involve other healthcare providers when needed. Eating a healthy diet, exercising regularly, reducing stress levels, avoiding triggers, and taking medications as prescribed are all ways to help manage symptoms of IBS. Additionally, it may be beneficial for individuals with IBS to keep a food diary or discuss their concerns with a gastroenterologist. With proper management and support from healthcare professionals, individuals living with IBS can find relief from their symptoms.

It is also important for those affected by IBS to seek out social support networks and education on the condition in order to increase understanding of the disorder among family members, friends, teachers and employers. This will ensure better awareness of what IBS is – as well as how it affects those living with it – so that individuals can take proactive steps towards managing their own health in the best way possible.

 

Functional Dyspepsia

Functional dyspepsia is a common health issue in the digestive system of humans. Around 1.5 billion people around the world face this issue. Although functional dyspepsia is not very lethal, it can surely affect the quality of your life as it can last for a long.  It can be managed by taking medication, but diet and lifestyle changes are as important. 

 

What Is Functional Dyspepsia?

Functional dyspepsia (indigestion) is the name given to some symptoms of indigestion that show up without any obvious cause. 

So basically, your digestive system seems all okay, but there are symptoms of stomach pain, discomfort, bloating, etc. just like that of ulcers. It is also known as non-ulcer stomach pain or non-ulcer dyspepsia. It usually does not lead to any serious consequences, but it should not be neglected. Because, sometimes it can be caused by a bacteria called Helicobacter pylori, which can cause ulcers in the stomach in the long run. 

This is the most common type of dyspepsia. The symptoms can vary, but its prominent symptoms include nausea, bloating and bleaching, stomach upset or pain, vomiting, etc. Other less common symptoms include burping, sour mouth, weight loss, psychological distress, etc. If these symptoms come and go away within a month, then you most probably don’t have functional dyspepsia. 

Further, these symptoms can be suppressed by over-the-counter medication. But, dietplusminus recommends making necessary changes in diet and lifestyle as soon as possible to avoid unpleasant complications.

What Causes Functional Dyspepsia?

Functional dyspepsia does not have one single cause. It is not known what causes it. It is called 'functional' because it does not have a diagnosable cause. Several reasons may lead to this functional disorder. 

Some of the causes include allergens, infection due to bacteria, excess acid secretion in the stomach, unhealthy diet, lifestyle, obesity, etc. Some factors are known to increase the risk of functional dyspepsia. 

Females are known to develop this disorder more than males. Similarly, elders and chain smokers are at a higher risk of developing it. Moreover, studies have also shown that a history of childhood physical or sexual abuse may also be a risk factor. Further, there is an unknown link between irritable bowel syndrome (IBS) and indigestion. Because around one-third of the people affected by this disorder develop IBS.

 

Functional Dyspepsia Diet Idea

First of all, you need to make some lifestyle changes. Always eat slowly, as eating too fast affects the process of digestion. Also, eating foods that are high in fat can aggravate the symptoms. High alcohol consumption, as well as cigarette smoking, can also worsen the condition. 

Studies have shown that some foods can effectively alleviate the symptoms of irritable bowel syndrome. These include:

  • Apples

  • Dates

  • Honey

  • Rice

  • Yogurt

  • Walnuts

 

While some food can aggravate the symptoms of irritable bowel syndrome:

  • Watermelon

  • Citrus juice

  • Carbonated drinks

  • Caffeine (coffee)

  • Oily and fatty foods

But, as the symptoms vary from person to person, so dietplusminus suggests that it is better to seek help from a medical practitioner to set up a proper diet plan. 

 

Read more about Irritable Bowel Syndrome


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Ingredients:

 

Muscle Gain Diet Plan

Muscle Gain Diet Plan

Subscription Plan

I. Introduction

A. Brief overview of muscle gain and its significance

Exercise, nutrition, and rest increase muscle mass and strength. It's crucial for athletes, bodybuilders, and health enthusiasts. Fitness and wellness goals include muscle gain to improve metabolism, bone health, and daily functional activities. The best dietician in Delhi and Dwarka, Dr. Pankaj Kumar, advises on muscle-building diets.

 

B. Introduction of Dr. Pankaj Kumar as the best dietician in Delhi and Dwarka

Dr. Pankaj Kumar is the best dietician in Delhi and Dwarka for his nutrition and dietary management expertise. Dr. Kumar has helped many clients achieve their health and wellness goals with his extensive knowledge of individualised nutrition needs. His personalised approach, comprehensive knowledge, and dedication to client satisfaction have made him a trusted and sought-after dietician in Delhi and Dwarka.

 

C. Importance of proper dietary management for effective muscle gain

Muscle gain requires proper diet management. Protein, carbohydrates, and healthy fats help muscle growth and repair. A balanced diet fuels intense workouts and speeds recovery. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, understands the importance of dietary management for muscle gain and provides expert nutrition advice to those seeking to maximise results.

 

II. Understanding Muscle Gain

A. Explanation of muscle growth process and its relationship with nutrition

Muscle hypertrophy—the enlargement of muscle fibers—is a complicated process. Progressive resistance training causes muscle fibre damage and growth. Proper nutrition provides amino acids from protein and energy from carbs and fats for muscle repair and synthesis. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, understands the complex relationship between nutrition and muscle growth and provides tailored dietary recommendations to support this process.

 

B. Overview of key factors influencing muscle gain, including exercise and diet

Exercise and diet are major factors in muscle gain. Resistance training causes muscle fibre micro-tears, which the body repairs and strengthens. Protein is essential for muscle repair and growth. Consuming enough calories to meet energy needs and creating a slight caloric surplus can help build muscle. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, considers these factors in his personalised approach to maximise muscle gain through diet and exercise.

 

C. Role of Dr. Pankaj Kumar in providing expert guidance for muscle gain through dietary management

Dr. Pankaj Kumar provides expert diet advice for muscle gain. He is the best dietician in Delhi and Dwarka at creating customised nutrition plans. Dr. Kumar optimises muscle growth with macronutrient distribution, meal timing, and supplementation. His targeted diets improve muscle gain and physical performance.

 

III. Dietary Management for Muscle Gain

A. Importance of a well-balanced diet rich in proteins, carbohydrates, and healthy fats

Dietary guidance for muscle gain is provided by Dr. Pankaj Kumar. He's the best dietician in Delhi and Dwarka at creating customised nutrition plans. To maximise muscle growth, Dr. Kumar considers macronutrient distribution, meal timing, and supplementation. He can help people gain muscle and perform better with targeted diets.

 

B. Emphasis on optimal nutrient timing and meal frequency for muscle growth

Muscle growth depends on nutrient timing and meal frequency. A post-workout meal or snack with protein and carbohydrates helps repair muscle and replenish glycogen stores. Having regular meals and snacks and spreading protein intake throughout the day helps maintain muscle synthesis nutrients. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, advises on nutrient timing and meal frequency for muscle growth and recovery.

 

C. Dr. Pankaj Kumar's specialized dietary recommendations and personalized meal plans for muscle gain

Dr. Pankaj Kumar provides customised muscle-building diets and meal plans. He optimises muscle growth by taking into account body composition, fitness goals, and diet. Dr. Kumar emphasises protein, nutrient-dense carbohydrates, and healthy fats for workouts, recovery, and muscle hypertrophy. His expertise ensures muscle gain with customised meal plans.

 

IV. Key Nutrients and Foods for Muscle Growth

A. Importance of protein intake and sources of high-quality proteins

Protein is essential for muscle growth because it provides amino acids for muscle repair and growth. Lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins provide complete amino acid profiles. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, emphasises meeting individual protein needs and recommends incorporating diverse and nutrient-rich protein sources into the diet for optimal muscle growth.

 

B. Incorporating complex carbohydrates and healthy fats into the diet for sustained energy

Complex carbohydrates and healthy fats are essential for muscle gain energy. Complex carbohydrates like whole grains, fruits, and vegetables release glucose steadily, providing energy for workouts and recovery. Avocados, nuts, and olive oil provide essential fatty acids and satiety. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, recommends eating these nutrient-rich foods for energy and muscle growth.

 

C. Highlighting specific nutrient-rich foods that support muscle growth and recovery

Nutrient-rich foods aid muscle growth and recovery. Chicken and turkey are high-protein lean meats. Greek yoghurt and cottage cheese contain protein and calcium for bone health. Eggs, quinoa, nuts, and seeds supply vitamins, minerals, and amino acids. The best dietician in Delhi and Dwarka, Dr. Pankaj Kumar, recommends these nutrient-dense foods to boost muscle growth and post-workout recovery.

 

V. Supplementation and Muscle Gain

A. Discussion of potential benefits and considerations of dietary supplements for muscle gain

Dietary supplements may help build muscle, but Dr. Pankaj Kumar advises caution. Whey protein, creatine, and BCAAs may boost muscle growth and workout performance. However, supplements should not replace a healthy diet. Dr. Kumar customises supplement recommendations to maximise muscle gain safely and effectively.

 

B. Dr. Pankaj Kumar's expert advice on appropriate supplementation, if necessary

Dr. Pankaj Kumar advises caution when using dietary supplements for muscle gain. Whey protein, creatine, and BCAAs may boost workout performance and muscle growth. Supplements should supplement a healthy diet, not replace it. To maximise muscle gain safely and effectively, Dr. Kumar recommends dietary supplements based on individual needs and goals.

 

C. Importance of consulting with Dr. Kumar for personalized supplementation guidance

For personalised supplementation advice, Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, is essential. He is well-versed in nutritional science and supplement risks. Dr. Kumar recommends supplements after assessing needs, goals, and medical history. He can help people choose muscle-building supplements that are healthy and safe.

 

VI. Lifestyle Factors and Muscle Gain

A. Exploring the significance of sleep, hydration, and stress management in muscle growth

Sleep, hydration, and stress management help muscle growth. Sleep helps muscle recovery and hormone regulation. Hydration improves muscle function and nutrient delivery. Stress management reduces muscle breakdown and improves health. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, recommends healthy sleep, hydration, and stress-reduction to boost muscle growth and fitness.

 

B. Dr. Pankaj Kumar's recommendations for optimizing lifestyle factors to support muscle gain

Dr. Pankaj Kumar offers lifestyle tips for muscle gain. He recommends getting enough sleep, hydrating, and managing stress. Dr. Kumar also recommends regular exercise and healthy lifestyle choices. His advice helps clients optimise their lifestyles for muscle growth and fitness success.

 

C. Emphasizing the holistic approach to muscle gain through proper nutrition and healthy habits

Dr. Pankaj Kumar stresses nutrition and healthy habits for muscle gain. He thinks muscle growth requires more than macronutrients and exercise. Dr. Kumar recommends a balanced diet, regular exercise, adequate rest, stress management, and a healthy lifestyle. These factors can maximise muscle gain and fitness success.

 

VII. Conclusion

A. Recap of the importance of dietary management for muscle gain

Muscle growth and repair depend on proper nutrition. The best dietician in Delhi and Dwarka, Dr. Pankaj Kumar, emphasises a balanced diet with enough protein, complex carbohydrates, and healthy fats. His expertise ensures personalised meal plans and nutrition advice for muscle gain. Diet management helps people gain muscle and improve fitness.

 

B. Encouragement to seek expert guidance from Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka

For muscle gain, consult Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka. Dr. Kumar tailors nutrition and fitness advice to individual needs and goals. His knowledge helps people gain muscle while staying healthy. Dr. Kumar can help people gain muscle confidently and efficiently.

 

C. Emphasis on the potential for achieving optimal muscle gain and overall well-being through proper dietary management.Dietary management is essential for optimal muscle gain and health. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, knows that a well-balanced diet tailored to individual needs can boost muscle growth, performance, and health. Proper nutrition optimises body composition, strength, and well-being. Dr. Kumar helps people use dietary management to reach their fitness goals and live a happy, healthy life.



 

Stress Relieving Diet Plan

Stress Relieving Diet Plan

Subscription Plan

I. Introduction

A. Brief explanation of stress and its impact on overall well-being

Stress is a natural response to difficult situations that can affect our mental, emotional, and physical health. Chronic stress can harm many aspects of our lives. It can cause anxiety, fatigue, difficulty concentrating, and physical health issues. Stress management improves well-being and quality of life.

 

B. Introduction of Dr. Pankaj Kumar as the best dietician in Delhi and Dwarka, specializing in stress-relieving diet

Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, specialises in stress-relieving diets. Dr. Kumar uses his extensive knowledge of nutrition and mental health to help patients manage stress through diet. His personalised approach and extensive knowledge make him the go-to expert for a balanced and nourishing diet that reduces stress and improves well-being.

 

II. Understanding the Connection between Diet and Stress

A. Explanation of how diet affects stress levels and mental health

Diet affects stress and mental health. Omega-3 fatty acids, B vitamins, magnesium, and antioxidants reduce stress and support brain health. However, processed foods, added sugars, and unhealthy fats can cause inflammation and affect mood and stress response. Dr. Pankaj Kumar recommends adding stress-reducing foods to one's diet to improve mental and physical health.

 

B. Importance of dietary management in alleviating stress symptoms

Dietary management helps reduce stress by providing nutrients for brain function and hormonal balance. A balanced diet of whole foods, fruits, vegetables, lean proteins, and healthy fats can regulate neurotransmitters and stabilise blood sugar, promoting calmness. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, creates personalised stress-relieving diet plans to improve health and reduce stress. He can advise people on stress-reducing and mental health-boosting diets.

 

III. Key Nutrients for Stress Relief

A. Discussion of specific nutrients and their role in stress reduction

Nutrients reduce stress and improve mental health. Omega-3 fatty acids in fish, flaxseeds, and walnuts reduce inflammation and promote brain health. B vitamins regulate mood by producing neurotransmitters. Magnesium calms nerves and muscles. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, can advise on adding these and other stress-reducing nutrients to a healthy diet.

 

B. Highlighting Dr. Kumar's expertise in designing customized diet plans for stress management

Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, designs stress-management diets. Dr. Kumar customises diets to address stress-related issues. He tailors dietary changes to individual needs, preferences, and lifestyles to reduce stress and improve well-being. Dr. Kumar helps people manage stress through nutrition.

 

IV. Recommended Stress-Relieving Foods and Meal Ideas

A. Description of foods rich in stress-reducing nutrients

Stress-reducing foods are essential for mental health. Magnesium-rich leafy greens regulate cortisol levels. Vitamin C-rich blueberries and citrus reduce stress hormones. Nuts and seeds provide brain-healthy omega-3 fatty acids. Antioxidants in dark chocolate boost mood and reduce stress. Nutrient-rich foods can improve stress response.

 

B. Sample meal ideas and recipes for stress relief

 

Breakfast: Start your day with a stress-relieving spinach, banana, almond milk, and walnut smoothie bowl.

 

Lunch: Try a quinoa salad with grilled chicken, mixed greens, avocado, cherry tomatoes, and lemon-tahini dressing.

 

Snack: Greek yoghurt with almonds and berries provides protein, healthy fats, and antioxidants.

 

Dinner: Serve a lemon-dill-marinated salmon fillet with steamed asparagus and quinoa or brown rice for a healthy, stress-relieving meal.

 

V. Lifestyle Factors for Stress Management

A. Emphasis on the importance of exercise, sleep, and relaxation techniques

  1. Yoga, walking, and swimming can reduce stress and promote relaxation, along with a stress-relieving diet.



  1. Adequate sleep reduces stress. A relaxing bedtime routine and 7-9 hours of quality sleep can improve overall health.



  1. Deep breathing, meditation, and mindfulness can reduce stress and improve mental clarity.



  1. Dr. Pankaj Kumar, an expert dietician, can help you incorporate exercise, sleep hygiene, and relaxation into your daily routine to boost the stress-relieving diet's effectiveness.

 

B. Dr. Kumar's recommendations for incorporating stress-relieving habits into daily life

Dr. Pankaj Kumar, a famous dietician, recommends stress-relieving habits like a balanced diet, regular exercise, and mindfulness. For a healthy mind and body, he recommends leafy greens, whole grains, and omega-3 fatty acids. Dr. Kumar also recommends staying hydrated, getting enough sleep, and enjoying hobbies and family time. Dr. Kumar can help you create a personalised stress-reduction routine.

 

VI. Conclusion

A. Recap of the benefits of a stress-relieving diet

A stress-relieving diet can reduce anxiety, improve mood, and boost well-being. You can support your body's natural stress response and promote calmness by eating nutrient-rich foods and stress-reducing nutrients. Dr. Pankaj Kumar, a renowned dietician, can help you design a stress-relieving diet plan that meets your needs. You can optimise your diet to manage stress and improve your quality of life with Dr. Kumar's help.

 

B. Encouragement to seek expert guidance from Dr. Pankaj Kumar for personalized dietary recommendations for stress management

Dr. Pankaj Kumar, a renowned dietician specialising in stress management, can help you live a healthier, more balanced life. Dr. Kumar's expertise in designing stress-relieving diets can help you. He can give you personalised diet advice to help you manage stress.

Consult Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, to discover the transformative power of a stress-relieving diet and take control of your health.

Post Surgery Diet Plan

Post Surgery Diet Plan

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I. Introduction to Post-Surgery Diet

A. Brief overview of the importance of dietary management after surgery

Dietary management is crucial to healing after surgery. The body's nutritional needs increase during tissue repair and immune system strengthening. Post-surgery diets can speed wound healing, reduce complications, and optimise recovery. Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, can provide post-surgery support and personalised dietary advice.

 

B. Introduction of Dr. Pankaj Kumar as the best dietician in Delhi and Dwarka, specializing in post-surgery diet

Delhi and Dwarka dietician Dr. Pankaj Kumar specialises in post-surgery nutrition. He has helped many patients recover and regain their health with his extensive knowledge of post-surgery diets. Dr. Kumar is the go-to dietician for post-surgery dietary management due to his personalised approach and extensive knowledge.

 

II. Benefits of Dietary Management After Surgery

A. Explanation of how a well-planned diet promotes healing and recovery

A well-planned diet helps post-surgery recovery. Vitamins, minerals, and nutrients help the body heal and boost the immune system. Balanced diets reduce inflammation, speed tissue repair, and improve wound healing. Getting enough calories and nutrients helps the body recover and heal.

 

B. Emphasis on Dr. Kumar's expertise in providing personalized dietary plans for post-surgery patients

The best dietician in Delhi and Dwarka, Dr. Pankaj Kumar, designs post-surgery diets. He tailors meal plans to individual health conditions, surgical procedures, and recovery goals. Dr. Kumar's expertise ensures that patients receive the right nutrients at the right time to support their healing and optimise post-surgery recovery.

 

III. Key Considerations for Post-Surgery Diet

A. Importance of meeting nutritional needs while considering any dietary restrictions or limitations

Post-surgery nutrition must take into account any dietary restrictions. Dr. Pankaj Kumar knows how important it is to serve nutritious meals that take into account dietary restrictions like allergies and intolerances. Dr. Kumar optimises post-surgery outcomes by tailoring diet plans to individual needs.

 

B. Highlighting Dr. Kumar's role in designing customized diet plans based on the specific surgery and individual requirements

Dr. Pankaj Kumar helps create customised diet plans based on surgery and individual needs. He understands post-surgery nutritional needs from his extensive experience. Dr. Kumar creates customised diet plans to optimise healing, support the immune system, and speed up recovery based on the surgical procedure, recovery timeline, and dietary needs. His expertise ensures patients receive tailored dietary guidance to improve post-surgery recovery.

 

IV. Components of a Post-Surgery Diet

A. Overview of the recommended macronutrients and micronutrients for optimal recovery

Proteins and carbohydrates are recommended post-surgery for wound healing and energy. Healthy fats aid immune function and nutrient absorption. The healing process relies on micronutrients like vitamins and minerals like zinc and magnesium. Dr. Pankaj Kumar's personalised diet plans provide the right macronutrient and micronutrient balance for patients' recovery.

 

B. Discussion of specific food groups and examples of nutrient-rich options

Lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), fruits and vegetables (berries, leafy greens), and healthy fats (avocado, olive oil) are important post-surgery food groups. These foods contain healing vitamins, minerals, and antioxidants. Dr. Pankaj Kumar's expertise ensures that patients have a varied, nutrient-rich post-surgery diet tailored to their needs and preferences.

 

V. Importance of Ongoing Support and Follow-up

A. Explanation of Dr. Kumar's role in providing continuous guidance and monitoring for post-surgery dietary management

Dr. Pankaj Kumar monitors post-surgery diets. His expertise allows him to closely monitor patients' progress, adjust diet plans, and address any concerns or challenges. Dr. Kumar's frequent consultations and follow-ups help patients heal and stay healthy.

 

B. Encouragement to seek expert guidance from Dr. Pankaj Kumar for a successful post-surgery diet journey

Dr. Pankaj Kumar, the best dietician in Delhi and Dwarka, advises post-surgery diet success. Dr. Kumar can tailor post-surgery dietary advice to individual needs and surgical procedures due to his extensive experience. His expertise ensures that patients get the support, nutrition, and advice they need to recover and succeed.

Pregnancy Diet Plan

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Nutritional Requirements during Pregnancy

In countries like ours, pregnancy is considered “Good news”. There are several taboos regarding what to eat and what not to eat…….. What to do and what not to do. People usually say…...hey, don’t eat papaya… you are pregnant. Don’t lift heavy objects; it may harm you and your baby. Some of them are nonsense but others have a scientific reason behind them. 

We all know “Swasth Sharir Me Swasth Man Ka Niwas Hota Hai” When you talk about a healthy body or healthy mind then one thing which will come first is a healthy diet especially when we think about pregnancy.

A healthy diet and healthy lifestyle are important for any human being at any time, but they become vital if you're pregnant or planning a pregnancy. Healthy eating keeps your baby good and makes you feel rich from the inside. Healthy eating gives your baby the essential nutrients in the womb.

Pregnancy good news

Overall, the target for a balanced diet, with an appropriate balance of all the 5 food groups:

  1. Vegetables and legumes

  2. Whole cereals

  3. Milk, yogurt, and cheese

  4. Meat, poultry, fish, and other protein sources

  5. Fruits

It’s time to take care of yourself as the body goes through several physical and hormonal changes. You have to fulfill the demands of your body in addition to the growing one in your womb. Mothers and elderly in the house normally recommend….eat double…...you have to eat for two. It doesn’t mean that if you eat 2 chapattis at lunch then you have to eat 4 chapattis at lunch. It’s almost impossible to follow the recommendations of the elderly. Eating a healthy, balanced diet will help you feel good and will fulfill the requirements of both you and your baby. 

Boy or Girl

The food you eat is the main source of nourishment for your baby. So, it’s critical to get all the nutrients you need. Let’s discuss the food which can fulfill your and your baby’s nutritional requirements and also satisfy your cravings.

 

Increased nutritional requirements during pregnancy

There is no doubt that there is increased nutritional stress on your body, as you are feeding a whole new person. But, still, you don’t need to double your intake. From the day you know that you are pregnant, your micronutrients and macronutrients intake should ideally increase to support yourself and your baby. 

Micronutrients are the dietary components needed by the body in relatively smaller amounts, such as vitamins and minerals. Macronutrients on the other hand are needed by the body in larger amounts to provide calories, i.e., energy to do work. Carbohydrates, proteins, and fats are considered macronutrients. Each of these is needed in more quantities during pregnancy. 

General guidelines for a few important nutrients that should be increased during pregnancy

 

Nutritional Requirements During Pregnancy

Nutrient

Daily requirements for pregnant women

Protein

70-100 grams, increase per trimester

Calcium

1200 milligrams (mg)

Iron

27 milligrams (mg)

Folate

600-800 micrograms (mcg)

 


Including a variety of healthy foods in the diet may fulfill your increased nutritional needs, such as foods rich in:

  • Protein

  • Complex carbohydrates

  • Healthy fat

  • Vitamins & minerals

 

Water requirements

Drink plenty of water every day — make sure water should not be contaminated.

Criteria for safe and wholesome water are

  1. It should be both

  2. Free from pathogenic agents like viruses, bacteria, or any micro-organism

  3. Free from harmful chemical substances

  4. It should be pleasant to the taste, i.e. free from color and odor and it should be used for domestic purposes.

Most potable water in India contains fluoride, which helps your growing baby's teeth develop strong enamel. Now the question arises, what to eat and how much to eat. Given below is a brief discussion about this. 

 

pregnancy 4

 

What & how much to eat during pregnancy

Believe me, to feed yourself properly is not rocket science. It’s just a modification of a regular healthy eating plan. Continue your calorie intake normal in your first trimester, but mindful eating is important here. In the second trimester, increase 350 calories daily and in the third trimester, an increment of 450 calories per day is recommended. 

Avoid foods with zero nutritional value i.e., junk foods, chips, and soda. Replace these items with fresh fruits, vegetables, and lean proteins like chicken, fish, beans, and lentils. It doesn’t mean that you have to avoid all of your favorite food items during pregnancy. You just have to make a proper balance between your favorite food items and nutritious foods, so that you don’t miss any important vitamins or minerals. 

 

Simple and complex carbohydrates

Simple carbohydrates peak insulin whenever you eat and it may develop insulin resistance so, the basic concept of healthy carbohydrates is to choose complex carbohydrates and avoid simple sugar as much as you can. Eat wholemeal instead of processed food when you can. Mindful eating will make your baby more strong and free from any metabolic errors.

 

Protein

We all know protein is the building block of our body. Protein foods help the baby to grow. Sources of protein include meat, fish, poultry, eggs, legumes/beans, paneer, and nuts. Eat an adequate amount of protein every day. Proper growth of the baby's tissues and organs, including the brain, needs protein. So, protein intake is very critical during pregnancy. It is also needed for breast and uterine tissue growth during pregnancy. Protein also plays a role in increasing blood supply, allowing more blood to be sent to your baby. 

Protein intake should be increased every trimester70-100 gms of protein is needed per day.

 

Newborn baby

Protein sources to be included during pregnancy:

  • Chicken

  • Salmon

  • Lean beef and pork

  • Nuts

  • Peanut butter

  • Cottage cheese

  • Beans

 

Fruit and vegetables

Your plate should include plenty of fruit and vegetables because these provide vitamins and minerals, as well as fiber, which helps digestion and prevents constipation. Always wash them carefully under running tap water. If possible peel off the skin. Deep fry is not good to preserve nutrients. Cook vegetables lightly in a little water, or eat them well washed raw or you can shallow fry them to get the benefit of the nutrients they contain.

 

Dairy

Dairy foods such as milk, cheese, and yogurt, paneer are important as they contain several nutrients like calcium, iron, magnesium, and others that your baby needs. Choose reduced-fat varieties wherever possible. Some cheeses should be avoided — see Foods to avoid.

 

Healthy snacks

Snacking is not good at all for most of the persons especially when we are talking about healthy eating. In pregnancy snacking is also bad but grandparents feel bad if you are not eating the food in between as they think the baby requires more and more nutrition. So, don’t eat snacks that are high in fat or sugar, such as sweets, biscuits, junk food, outside food, or chocolate.

Instead, choose from the following nutritious snacks:

  • Grilled chicken, mashed tuna, salmon or sardines, and salad

  • Salad vegetables, such as carrot, celery, or cucumber

  • Low-fat yogurt

  • Vegetable sticks

  • Fruits like apricots, figs or prunes

  • Vegetable and bean soups

  • Unsweetened breakfast cereals, or porridge, with toned milk

  • Fresh fruit

 

Calcium

Calcium is needed to regulate your body’s fluids and to build a baby’s bones. The daily requirement of a pregnant woman is 1,000 mg of calcium. Additional supplementation of calcium is needed to fulfill the requirement, ideally  500mg 2 times a day. 

Calcium sources to be included during pregnancy:

  • Milk
  • Yogurt
  • Cheese
  • Seafood like salmon, shrimp, catfish, and canned light tuna
  • Calcium-set tofu
  • Leafy vegetables, dark green

 

baby's leg

 

Folate

This is commonly known as folic acid. It plays an important role in reducing the risk of neural tube defects.  These include major birth defects such as spina bifida and anencephaly. According to the American College of Obstetrics and Gynecology, 600-800 mcg of folate is required per day for pregnant women. 

Folate sources to be included during pregnancy:

  • Leafy vegetables, dark green

  • Dried beans and lentils

  • Liver

  • Eggs

  • Nuts

  • Peanut butter

 

Iron

Iron, in addition to sodium, potassium, and water is needed to increase blood flow. Proper blood flow is crucial for the supply of oxygen in enough quantity for both you and your baby. 27-35 mg of iron is needed per day by a pregnant woman. In addition to this vitamin C is also needed to increase the absorption of iron. 

Iron sources to be included during pregnancy:

  • Eggs

  • Lean beef and poultry

  • Enriched bread or cereals

  • Citrus fruits

  • Dark green, leafy vegetables.

 

Some important points to be kept in mind during pregnancy

It is more important to concentrate on the quality of the food you eat rather than the quantity. Eating too much sugar can develop insulin resistance and obesity. If you are hungry all the time even after having a meal then it is not good for you and your baby. If you have a healthy meal every day, it is easier to avoid snacking on foods that are high in sugar. If required you can add some healthy fats. These are some food you must avoid during pregnancy (avoid certain foods) because they are not healthy for both of you or they can be dangerous for the baby. You will need to be careful with your diet if you develop gestational diabetes.  Nutrients like choline, salt, and B-complex vitamins are also necessary during pregnancy to keep you thriving. 

In addition to eating a well-balanced diet, intake of at least 8-10 glasses of water per day is also very important. To fulfill the demand for certain nutrients like folate, iron, and choline, from food alone, is difficult. Talk to your doctor. He/ she will recommend prenatal vitamins best suitable for you. Don’t take any medication or supplementation without the recommendation of a medical practitioner. 

 

Cravings & Aversions during Pregnancy

During pregnancy, you start to love some food…..feel cravings for that and opposite to that, start hating some food items because you don’t like its smell and taste, called aversion. 

 

Pregnancy cravings

During pregnancy, a lot of changes are noticed. You might start loving certain foods like a donut, Chinese food, or some unusual combinations like dessert with pickles. However, the actual reason behind these cravings or aversions during pregnancy is unclear; some researchers believe that it’s because of changes in hormones.  

You can go with these cravings sometimes, but try to find healthy options for these cravings like oven-roasted sweet potato wedges in place of French fries. Limit the intake of junk food and processed foods. 

 

Pregnancy aversions

If you feel aversions to foods necessary for the growth and development of a baby, it’s problematic. If you feel so, talk to your doctor. He/ she will suggest other foods or supplements that compensate for the lack of those nutrients in your diet. 

 

Pica

Some pregnant women have cravings for items that have no nutritional value, like clay, ashes, starch, or other strange things. Pica during pregnancy indicates the deficiency of certain vitamins or minerals. It’s important to notify your doctor if you feel cravings for non-food items. Consumption of such products can be dangerous for both you and your baby. 

 

Pregnancy & Weight gain

If you are conscious of weight gain during pregnancy, don’t stress too much. Weight gain is normal during pregnancy. This extra weight is needed for the nourishment of the baby. Some of it is stored for breastfeeding after the birth of your child. Normally, a healthy woman gains 11-15 kg (25-35 pounds) of weight during pregnancy. You can gain weight more or less than this, it’s quite normal. 

Although everyone is different, the chart given below indicates some values of weight gain during pregnancy. Recommended weight gain during pregnancy with one baby:

 

Pregnancy & Weight gain

Starting weight

BMI

Expected weight gain during pregnancy

Underweight

<18.5

28-40 lbs

Average weight

18.5-24.9

25-35 lbs

Overweight

25-29.9

15-25 lbs

Obese

>30

11-20 lbs

 

Don’t worry, if your weight gain is different from this because everyone is different and every pregnancy is also different. Just focus on nutritious foods instead of weight gain. Dieting to lose weight or prevent gain during pregnancy can be harmful to both you and your baby. 

 

Exercise during pregnancy

In addition to a healthy diet and supplements, exercise during pregnancy is also very important. It helps to manage your health and removes stress. Swimming and walking are good options. Avoid extra strenuous exercises like rock climbing or playing basketball. If you don’t exercise regularly, then start slowly during pregnancy and don’t overdo it. Join a yoga class or other exercise class that focuses specifically on pregnant women for extra support. 

 

Baby sleeping

Foods to eat and avoid during pregnancy

Pregnancy is a very crucial time for every woman….either rich or poor...working or housewife. Certain food items should be included during pregnancy and some food items should be avoided during this period. When you are trying to conceive or already conceived, supplement folic acid in your food or consult your gynecologist for early initiation of folic acid. It is essential for a baby’s brain growth.

 

Foods to eat and avoid during pregnancy

Foods to be included

Foods to be avoided

Protein in every meal

Uncooked processed meat

Prenatal vitamins

Raw meats and seafood

Essential fats

High mercury fish

Dairy products high in calcium

Unpasteurized dairy

Whole grains

Excessive caffeine 

Fruits and vegetables (4-5 servings)

Alcohol

 

Preparing food safely

1. Wash fruit, vegetables, and salads. In India, we usually do not find ready-to-eat salads very easily but these are very common in other countries. Washing removes all traces of soil, which may contain micro-organism toxoplasma, a parasite that can cause toxoplasmosis, which can harm your unborn baby.

2. Careful washing of all the surfaces, utensils, and hands, after preparing raw meat to avoid toxoplasmosis and other common infections such as salmonella, listeria, and campylobacter.

3. Storage also plays a very important role in preventing diseases. Always store raw foods separately from readymade or ready-to-eat foods to prevent contamination that leads to food poisoning.

4. Use a separate chopping board for chopping raw meats.

 


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Nutritional Assessment

Nutritional Assessment

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What do you mean by "nutrition"?

 

The word nutrition itself means "the process of nourishing or being nourished, especially the process by which we assimilate food and use it for growth and replacement of tissues". 

Nutrients are substances that are essential to life and must be supplied by food. A majority of the population is deficient in one nutrient or the other but the amazing fact is that most of them aren't even aware of it! At DietPlusMinus, we take your blood test to do your nutritional assessment and study your body profile. After a detailed study of your body profile and tests thoroughly, we prepare scientific diet charts and exercise plans just for you!

Today more than ever, obtaining nutritional knowledge can make a big difference in lives. Air, soil, and water pollution in addition to modern farming techniques have depleted soils of vital minerals. The widespread use of food additives, chemicals, sugar, and unhealthy fats in diets contributes to many of the degenerative diseases of the day such as cancer, heart disease, arthritis, and osteoporosis. 

The nutritional care process begins with a nutritional assessment. Nutrition assessment is the evaluation of an individual’s nutritional status and nutrient requirements. It is a systematic process of obtaining, verifying, and interpreting data to make decisions about the nature and cause of nutrition-related problems. The purpose of nutrition assessment is to:

1.    Obtain adequate information to identify nutrition-related problems. 
2.    Define accurately an individual’s nutritional status
3.    Determine the level of nutritional support that individuals need, and 
4.    Monitor changes in the nutritional status and the effect of nutritional intervention

 

At DietPlusMinus, our goal of nutrition assessment is achieved by “ABCD” analysis:

 

A stands for Anthropometric measures: It measures growth in children and shows changes in weight in all populations that can reflect diseases and help to monitor progress in fat loss or gain.

 

B stands for Biochemical investigations: These help to reveal nutrients and metabolites in blood and/ or urine, and /or feces that indicate an infection or a disease.

Nutritional assessment in children as well as adults

 

ABCD analysis for Nutritional Assessment

A

Anthropometric measures

B

Biochemical investigations

C

Clinical analysis

D

Diet history and nutrient intake

 

C stands for Clinical analysis: This analysis includes a complete physical examination and a medical history. The physical examination begins with the patient’s general appearance. Nutrition-oriented aspects of the physical examination focus on the skin, hair, head, eyes, mouth, nails, extremities, abdomen, skeletal muscle, and fat stores.


D stands for Diet history and nutrient intake: This is used to evaluate diet for nutrient or food intake. Common methods used include the 24-hour diet recall, diet history, food frequency questionnaire, weighment method, etc.


Once you’ve reached your goal weight and are looking towards transitioning towards a normal way of eating after weight loss, it is more difficult to navigate food choices. The most successful way to maintain your weight loss is by making lifestyle changes that work for you. The transition from dieting to regular eating needs some precautions as most of the time it is a difficult task.

 

Normally after achieving desired weight or getting revealed a painful symptom, people return to their pre-packaged diet and also lifestyle. It can make the situation even more drastic. So, at DietPlusMinus, we have a maintenance diet plan for you.

Constipation Relieving Diet

Constipation Relieving Diet

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What is constipation?

Constipation is when you have

  1. Fewer than three bowel movements a week
  2. Stools that are hard, dry, or lumpy
  3. Stools that are painful or difficult to pass
  4. A feeling that not all stools have passed (tenesmus)

 

so, what is a normal bowel movement?

Normal bowel movements are soft and pass easily through your body.

 

How common is constipation?

With the evolution of food processing techniques, people prefer to eat a more refined thing and fiber content remains outside their plate. Due to drastic change in food habit of individual cases of constipation is increasing among Indians. It is common among all ages and populations in the United States. About 16 out of 100 adults have symptoms of constipation. About 33 out of 100 adults ages 60 and older have symptoms of constipation.

 

Do I need to have a bowel movement every day?

No, bowel patterns can vary from person to person. Everyone doesn't need to have a bowel movement every day. Some people might go three times per day. Others might have 3 to 5 bowel movements per week. So we can say everyone has their pattern and only you know what’s normal for you.

 

People who are at high risk to become constipated

Certain conditions and habits increase the risk of constipation, including

  1. People with certain health issues, including gastrointestinal disorders
  2. Elderly (above 60 years)
  3. People eating less fiber
  4. Non-Caucasians
  5. Women, during pregnancy and after giving birth
  6. People on certain medication or dietary supplement

 

What causes constipation?

Constipation can occur with:

  1. A change in routine or traveling
  2. Bad lifestyle
  3. Calcium and iron supplements
  4. Drugs like antacids with aluminum or calcium, calcium channel blockers, antihistamines, antidepressants, anticholinergics, narcotics (such as codeine), antispasmodics, anticonvulsants, diuretics, tranquilizers, some heart medications
  5. Fiber intake – very less
  6. Fluid intake – very less
  7. Health conditions such as irritable bowel syndrome (IBS), colorectal cancer, eating disorders, underactive thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, hypothyroidism, and depression
  8. Certain inflammatory diseases, like diverticular disease or proctitis
  9. Intestinal obstructions like anorectal blockage or tumor and the anatomic problem of the gastrointestinal tract
  10. Spinal cord and brain injuries
  11. Ignoring the urge when you have to go to pass stool
  12. Pregnancy hormones
  13. Overuse of stool softeners (laxatives)
  14. Stress
  15. The slow movement of stool through your colon
  16. Delayed emptying of the colon from pelvic floor disorders, especially in women
  17. Colon surgery
  18. Old age
  19. Change in medicine
  20. Change in eating pattern
  21. Very low physical activity

 

Constipation diagram

When should I see a doctor?

Consult a doctor if have any of the following:

  1. Sudden change in bowel movements without any change in daily routine
  2. Constipated for several days and diet modification have not helped
  3. Intense pain in the belly or rectum
  4. Blood in the stool or bleeding from the rectum
  5. constipation associated with unexplained weight loss
  6. Constipation that alternates with diarrhea
  7. Constipation with Vomiting or  fever  or lower back pain
  8. Constipation and difficulty or inability in passing gas
  9. It symptoms don’t go away with self-care or you have a family history of rectal or colon cancer

 

Pain Abdomen 

 

What medical tests are required to find out the reason behind constipation

However, the type of test depends exclusively upon your current health conditions, certain common tests are

Laboratory tests:

Some lab tests are recommended by doctors to look for the signs of certain diseases that may be the culprit for your current situations

Blood tests can show the signs of celiac disease, hypothyroidism, and anemia. 

Stool tests to check for the presence of blood and signs of inflammation and infections

Urine tests to find out diseases like diabetes. 

 

Endoscopy:

Depending upon your current health situation, your doctor may recommend endoscopy to check for any problem in your lower digestive tract including, the anus, rectum, and colon.

Main endoscopies for constipation include 

  1. Colonoscopy
  2. Flexible sigmoidoscopy

During these tests, a small piece of tissue may be taken as a sample for biopsy. A biopsy is a test in which your tissues are examined under a microscope to look for the signs of cancer or some other problems. 

 

Colorectal transit studies:

Your bowel function tests can be performed to see how well your stool moves through the colon. Test performed for colorectal transit studies are:

  1. Radiopaque markers
  2. Scintigraphy

In the radiopaque marker test, you have to swallow capsules with the markers, which take 3-7 days to come out with a bowel movement. X-ray is done to track the markers while they pass through your digestive system.

In scintigraphy, you have to eat a meal containing a small dose of a radioactive substance. Your doctor tracks the substance using special cameras, connected with a computer to check the movement of that substance through your intestines. 

 

Some other common bowel function tests

Some more tests may be recommended for you to look for the signs of diseases that can cause constipation

  1. Defecography: an X-ray around the anus and rectum to check how well you can hold and release stool. 
  2. Anorectal manometry: a test to check the sensitivity of your rectum and your anal sphincters. 
  3. Balloon expulsion test: a test that involves pushing a small water balloon from your rectum to see if you have a problem pushing out stool Imaging tests
  4. In some cases, doctors prefer imaging tests to find the actual culprit. 
  • CT scan
  • MRI
  • Lower gastrointestinal series

 

What are the possible complications of constipation?

Possible complications from constipation include:

  1. Hemorrhoids
  2. Cracks or tears in the anus
  3. Muscles and ligaments weakness that hold the rectum in place
  4. Blockage of stool in the large intestine

 Abdominal bloating

How can my diet help with constipation?

Fiber and fluids work together and keep bowel movements regular. Fibre-rich foods hold water or liquid in the stools to keep them soft. Aim to drink 2.5 to 3.5 liters of fluid every day. We observe water is the best choice of fluids.

Add fiber to the diet gradually over a few weeks. A sudden increase in fiber content can cause cramps and gas. When the consumption of fiber is more, remember to drink more fluids or water.

 

Which foods have fiber?

Consumption of food high in fiber is good for overall health. Increasing fiber intake and fluid help in alleviating the symptoms of constipation and abdominal bloating.

There are two types of fiber present in the diet: 

  1. Soluble Fiber 
  2. Insoluble Fiber

 

Soluble Fiber

Soluble fiber is completely digested by the body and helps in reducing cholesterol, reducing insulin resistance and making available insulin to work, stabilizing blood sugar, and detoxifying the liver and overall gastrointestinal tract. Soluble fiber act as a bulking agent and slows down the movement of waste through the gastrointestinal tract. 

 

Foods that contain soluble fiber 

oats

beans

legumes

sweet potatoes

onions, and 

fruits such as apples, bananas, and pears

 

Insoluble Fiber

Insoluble fiber is not digested or absorbed by the body and is excreted as a waste product. This fiber is required to keep the bowel regular and discourages the development of complications like hemorrhoids. 

 

Foods that contain insoluble fiber 

wheat bran

nuts

seeds

skins on vegetables and fruits

 

Both soluble and insoluble fiber is important for overall nutrition good health. When you are experiencing constipation, adding insoluble fiber to the diet is beneficial to promote stool regularity. It is important to add and increase fiber slowly over a few weeks. Adding too much fiber too quickly can make constipation worse.

 

Some general guidelines for alleviating constipation

  1. Drink plenty of liquids - Fluid helps your body to process the ingested fiber without discomfort. A good starting goal is 2.5-3 liter or five to six 500ml glasses of fluid per day.

  2. Gradually increase your fiber intake - NIN and USDA guidelines stressed on the daily goal should be between 25-35 grams daily.

  3. Eat 3-5 servings of fruits and vegetables daily - Restrict your meal from 4-5 servings to 3 servings of fruits and vegetables daily

  4. Choose foods that promote regularity - Fiber is mostly found in plant-based foods, such as vegetables and fruits including dried fruit, beans, legumes, whole grain cereals, and oats, oat bran, barley and quinoa, dried beans, split peas, and lentils, nuts and seeds

  5. Try plum or prune juice - Start with fewer amounts (½ cup). Eating dried prunes is also a good option to relieve constipation.

  6. Try to include exercise or physical activity in your daily routine. Physical activity and exercise based on age is natural way to improve the symptoms of constipation. For any exercise or physical activity, you must discuss it with your doctor first.

  7. Talk to your healthcare team about medication or supplements to help with constipation. Over-the-counter medications are widely available in India as well as in many parts of the world. Some are good and some may increase your problem. We recommend you should always check with your doctor first before taking any OTC medications.

 

Large intestine

 

These are also important regarding constipation

  1. Whole fruit is always a better option than juice. If you are diabetic then you may opt for low glycemic index fruits. If excessive gas or bloating is bothering you then you must include low FODMAP fruits in your diet.  Here is a complete list of low and high FODMAP food.

  2. It is important to eat the skins and edible seeds for extra fiber and try to include organic fruits so that skin is free from any pesticides. Pesticides are well known for gastrointestinal tract abnormalities.

  3. Try to have a low glycaemic fruit or and vegetable with each meal.

  4. Eat recipes that are made with 100% whole grain.

  5. Have brown rice in place of white rice or starchy potatoes.

  6. Try to avoid refined products.

  7. Eat more beans, lentils, and peas. Add them to soups.

  8. Beans are also a good source of protein, so you can add to increase the protein content of the food. Beans can be gas forming as it is high in FODMAP, so add them gradually. If bloating or discomfort is more, you can limit them in the diet.  

 

Commonly asked questions on constipation

Q. Cooking process can reduce the amount of fiber?

A. No, Cooking process like cutting, steaming, blending, or pureeing food does not decrease the amount of fiber.

You can also add fiber to your diet by adding 1 to 2 tablespoons of chia seeds, ground flax seeds, or bran (wheat, rice, or oat). For packaged food, read the Nutrition Facts label to find out the percentage of fiber. Look for foods with a percent daily value (%DV) of 15% or more for fiber. This means the food has ‘a a lot’ of fiber. 

 

Q. How much fiber in a food is called “high fiber food?”

A. Foods that have at least 4g of fiber per serving are considered high fiber.

 

Q. How much fiber is required for a patient at risk of bowel obstruction?

A. If you are at risk for a bowel obstruction, do not consume high fiber without consulting a medical practitioner. A doctor will make you understand how much fiber in a diet is right for you.

 

Q. I am on the medication which you have described to cause constipation. So changes in diet can improve my constipation or not? 

A. Diet medications are less likely to improve your constipation if a medication or a medical condition caused it.


Read more about constipation


 

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Elderly Diet Plan

Elderly Diet Plan

Subscription Plan

I. Introduction to the Importance of a Healthy Diet for the Elderly

  • Brief overview of the significance of a well-balanced diet for older adults

Older adults need a balanced diet to stay healthy. It supplies energy, strength, and disease prevention nutrients. Fruits, vegetables, whole grains, lean proteins, and healthy fats promote healthy ageing and reduce the risk of chronic diseases like heart disease, osteoporosis, and cognitive decline. Older adults can improve their health and quality of life by eating well.

  • Explanation of the role of nutrition in maintaining health, vitality, and overall well-being

Nutrition maintains health, vitality, and well-being. It supplies vitamins, minerals, and nutrients for optimal body function. Healthy eating supports metabolism, immune system function, and tissue repair. Adequate nutrition boosts energy, cognition, and weight, lowering chronic disease risk and extending lifespan. Nutrition improves life quality and well-being.

  • Introduction of Dr. Pankaj Kumar as the best dietician in Delhi and Dwarka, specializing in elderly nutrition

The best dietician in Delhi and Dwarka for elderly nutrition is Dr. Pankaj Kumar. He provides personalised dietary advice for older adults using his expertise and experience. Dr. Kumar understands the nutritional needs and challenges of the elderly and tailors his approach to support their health and well-being. Dr. Kumar's compassionate care and evidence-based strategies help older adults optimise nutrition, vitality, and quality of life.

II. Nutritional Needs of the Elderly and Dietary Management

  • Overview of the changing nutritional needs in older adults

Age-related nutritional changes require attention and adaptation. Ageing causes appetite loss, metabolism changes, and nutrient deficiencies. Protein, calcium, vitamin D, and fibre are needed for bone health, muscle strength, and digestion. Chronic conditions like hypertension and diabetes may require dietary changes for older adults. Healthy ageing and preventing age-related health issues require understanding and meeting these changing nutritional needs.

  • Emphasis on the importance of tailored dietary management for elderly individuals

Elderly people need customised diets to meet their nutritional needs and stay healthy. Medical conditions, medications, and personal preferences can affect diet. Customised diets can address malnutrition, chronic conditions, and ageing. Elderly people can live healthier and happier lives by focusing on tailored dietary management to improve well-being, nutrient intake, and risk of complications.

  • Discussion of common challenges in meeting nutritional requirements and ways to address them

Due to reduced appetite, difficulty chewing and swallowing, and limited access to nutritious foods, elderly people may struggle to meet nutritional needs. Nutrient-dense foods, spices, and purees can help overcome these issues. Meal planning, family involvement, and dietician advice from Dr. Pankaj Kumar can help elderly people get enough nutrition.

  • Highlighting the expertise of Dr. Pankaj Kumar in providing personalized dietary plans for the elderly

Dr. Pankaj Kumar specialises in elderly dietary plans. He provides customised solutions based on his knowledge of their nutritional needs and challenges. Dr. Kumar prioritises nutrient intake, chronic disease management, and overall health. He can help seniors create a diet that meets their needs and improves their quality of life.

III. Key Components of an Elderly Diet Plan

  • Importance of macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals) in an elderly diet

A healthy elderly diet relies on macronutrients and micronutrients. Muscle repair requires adequate protein intake. Energy and fibre come from complex carbohydrates. Healthy fats aid brain and nutrient absorption. Vitamins and minerals support immune, bone, and cognitive health. Elderly people can stay healthy and vital by eating a well-balanced diet.

  • Focus on incorporating whole foods, fruits, vegetables, lean proteins, and healthy fats

Fruits, vegetables, lean proteins, and healthy fats are essential for seniors. Whole foods supply vitamins, minerals, fibre, and antioxidants. Lean proteins build muscle and vitamins, minerals, and phytochemicals come from fruits and vegetables. Avocados and nuts contain heart- and brain-healthy fats. Seniors can eat well by prioritising these nutritious foods.

  • Emphasis on portion control, hydration, and adequate fiber intake

The elderly need portion control, hydration, and fibre. Portion control controls weight and overeating. Hydration aids digestion, circulation, and body functions. Fibre promotes regularity, gut health, and constipation prevention. These factors can help elderly people optimise their nutrition and well-being.

  • Dr. Pankaj Kumar's expertise in designing customized diet plans to meet the specific needs of elderly individuals

Dr. Pankaj Kumar has extensive experience creating elderly-specific diet plans. He tailors nutritional advice to the elderly based on his knowledge of their needs. Dr. Kumar emphasises nutrient-dense foods, chronic disease management, and individual preferences and restrictions. His expertise helps elderly people live healthier and happier through individualised dietary advice.

IV. Lifestyle Factors and Dietary Recommendations for Elderly Health

  • Discussing the importance of regular physical activity, sleep, and stress management for the elderly

Elderly people need enough sleep, exercise, and stress management. Physical activity maintains cardiovascular, muscle, and flexibility. Sleep boosts immunity, cognition, and vitality. Stress management improves mental health and quality of life. By prioritising these lifestyle factors, seniors can improve their physical and mental health and live a more active and fulfilling life.

  • Guidance on meal planning, including suggestions for breakfast, lunch, dinner, and snacks

To eat well, seniors must plan their meals. Breakfast options like whole-grain cereals, fruits, and yoghurt are healthy. Lunch and dinner should include lean proteins like grilled chicken or fish, whole grains, and a variety of vegetables. Nuts, seeds, and fresh fruit are healthy snacks that maintain energy throughout the day. Dr. Pankaj Kumar can help seniors create customised meal plans to meet their dietary needs.

  • Recommendations for maintaining a healthy weight and managing chronic conditions through dietary choices

Mindful eating helps manage weight and chronic conditions. Whole, unprocessed foods, portion control, and balanced macronutrients help manage weight. Reducing sodium and sugar, increasing fibre, and eating specific foods for chronic conditions are important. Dr. Pankaj Kumar's advice helps people lose weight and manage chronic conditions through diet.

  • Dr. Pankaj Kumar's role in providing expert advice and support for dietary management in elderly individuals

Dr. Pankaj Kumar advises seniors on diet management. He provides individualised geriatric nutrition advice based on his extensive experience. Dr. Kumar optimises nutrition, addresses dietary concerns, and promotes well-being. His compassionate care and expertise empower elderly people to make informed choices and achieve optimal health through dietary management.

Arthritis Diet Plan

Arthritis Diet Plan

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Arthritis Disease Diet Plan

 

Arthritis can attack people of all ages, genders, and lifestyles and it is one of the leading causes of disabilities in India. Almost 50 million adults and 300,000 children have some kind of arthritis. It is generally more popular among ladies as compared to men.

Overweight and aged people are more likely to develop this medical condition. However, diet can influence it positively to a great extent.

 

What Is Arthritis?

 

Arthritis is a quite common condition yet it isn't understood correctly in most cases. As a matter of fact, arthritis is not just joint pain. There are in excess of 100 kinds of arthritis and related conditions known to date. 

Arthritis is not only painful but also causes structural and functional joint changes for life. These progressions might be noticeable, for example, bumpy finger joints. However, the diagnosis can only be confirmed by X-ray. 

The three common kinds of arthritis

1. Degenerative Arthritis or Osteoarthritis

  • Primary Osteoarthritis
  • Secondary Osteoarthritis

2. Inflammatory Arthritis

  • Rheumatoid Arthritis
  • Psoriatic Arthritis
  • Crystal-Induced Arthritis - 1.  Gout  2. Pseudogout

3. Infectious Arthritis or Septic Arthritis

 

Arthritis Classification

 

What Causes Arthritis?

 

The two principal sorts of arthritis— osteoarthritis and rheumatoid arthritis— harm joints in various manners. 

 

Osteoarthritis

 

The most well-known sort of joint pain, osteoarthritis mainly affects your joint cartilages— the flexible and smooth covering on the articulating bone surfaces. This covering permits frictionless joint movement. In osteoarthritis, the joint cartilages degenerate and consequently, significant harm is sustained as one bone grinds legitimately on other bone during any movement.

Osteoarthritis is seen most commonly in the back region, knees, hip, or fingers.

 

Rheumatoid Arthritis

 

In rheumatoid arthritis, the body's immune system attacks the covering of the joints, which is the synovial layer. Consequently, the joint area is inflamed and swollen. If left untreated, this ultimately destroys the bones in the joint.

Risk factors of arthritis

 

Risk factors for arthritis can be summed up as below: 

Family ancestry

A few kinds of joint inflammations run in families, so you might be at additional risk if your ancestors have/had arthritis.

Age

The danger of the numerous kinds of arthritis, specifically osteoarthritis, rheumatoid arthritis -- increases with increasing age.

Your sex

Ladies are more prone to arthritis than men.

Past joint injury

Individuals, who have harmed a joint, maybe while playing a game, are more likely to develop arthritis than others.

Weight

Putting excess weight on joints, especially your knees, hips, and spine can increase the chances of arthritis.


Arthritis Diet Plan Idea

 

Just like with numerous other ailments, a proper diet can go a long way in not only preventing the disease but also in keeping it under check. That’s why at dietplusminus, a proper diet is always recommended.

Luckily, there are numerous foods that can ease the pain of arthritis and may help mitigate a portion of the joint pain altogether.

  • Spinach
  • Walnuts 
  • Grapes
  • Ginger
  • Olive Oil
  • Broccoli

Be sure to avoid the following as much as is possible:

  • Sugar containing foods

  • Fatty foods

  • Alcohol

  • Fried meat

  • Packaged foods

 

If you’re still confused, please reach out to us so that we can create the perfect diet plan for you!


How To Get Enrolled for Arthritis Management by Diet?


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GERD Diet Plan

GERD Diet Plan

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Gastroesophageal Reflux Disease (GERD)

 

What are GERD and acid reflux?

This is a very common question. When the contents of the stomach move back into the esophagus, the action is called acid regurgitation or reflux. This condition is commonly called gastroesophageal reflux disease (GERD). If GERD is left untreated, it can cause serious health issues. 

 

Common symptoms associated with GERD

 

One of the most common symptoms of GERD is acid reflux. A feeling of uncomfortable burning in the chest which may also migrate to the throat and neck is called acid reflux. Acid reflux can cause a sour or bitter taste in the mouth. It can also cause regurgitation of stomach contents in your mouth.

Other symptoms of GERD are:

  • Nausea

  • Bad breath

  • Hoarse voice

  • Chest pain

  • Pain and difficulty in swallowing

  • Chronic cough

 

Diagnosis of GERD

 

A doctor conducts a physical exam and asks about the symptoms you are suffering from. Certain tests may also be suggested to you, including:

 

Diagnosis of Gastroesophageal Reflux Disease

Test

Procedure

Ambulatory 24-hour pH probe

In this test, a small tube is inserted through your nose to the esophagus. The pH receptor at the tip of this tube measures the acid exposure of the esophagus. An individual wears this tube for 24-hours. 

Esophageal pH monitoring

In this procedure, a monitor is inserted in your esophagus to check how acid is regulated in your body for a period of a few days.

Upper endoscopy

In an upper endoscopy, a flexible tube with a tiny camera is inserted into the esophagus to examine it, and also a tissue sample is collected, if needed for biopsy. 

Esophogram

In this procedure, you will have to drink barium solution. After that x-ray imaging is done to examine your upper digestive tract. 

Esophageal manometry

In this procedure, the strength of your esophageal muscles is measured by inserting a flexible tube into your esophagus, through the nose. 

 

Treatment options for GERD

Lifestyle Modification

Lifestyle modification is the key to relieving the symptoms of GERD.

Your doctor may encourage you to make certain lifestyle changes, including: 
 

  • Weight management

  • Avoid heavy meals, especially in the evening

  • Elevate head during sleep

  • Don’t lie down just after eating, wait for a few hours

  • If you smoke, quit it

Medication

Your doctor may suggest some over-the-counter medicines to overcome the symptoms. However, every medicine has some side effects. So, don’t take any medicine without consulting with your doctor. He/she will suggest medicines best suitable for you. 
 

Antacids: This is used occasionally for mild symptoms of acid reflux and GERD. If you take antacids regularly, you may need stronger medication. 
 

H2 receptor blockers: H2 blockers like Pepcid AC, lower the number of acids produced by the stomach. However, a type of H2 blocker, ranitidine was recently recalled by FDA due to the presence of carcinogen N-nitrosodimethylamine (NDMA).
 

Proton pump inhibitors (PPIs): PPIs also decrease the amount of acids produced by the stomach, but they work better than H2 receptors. They are also known to heal the lining of the esophagus damaged due to GERD.

 
Surgery 

In most cases of GERD, lifestyle modification and medication is enough to relieve the symptoms. But in some cases, surgery is needed. When you develop complications of GERD, your doctor may recommend surgery. There are multiple surgeries for the treatment of GERD, including fundoplication and bariatric surgery. 

 

Home remedies

Some individuals prefer home remedies for the treatment of heartburn and acid reflux. It is ok when the symptoms are occasional. But if you are diagnosed with GERD, self-diagnosis, and self-medication may cause serious health issues. Some remedies which may harm you in place of providing relief: 

Remedies

Effect

Milk

Milk is alkaline, so will provide relief initially, but once the milk is digested, the fat and protein present in it may worsen the symptoms of heartburn. Low-fat milk may be easily tolerated by a few people. 

Baking soda and water solution

Although baking soda is safe when consumed in small amounts, it is alkaline and can neutralize acidity. Baking soda is high in sodium, so too much consumption can cause side effects. 

Ginger

Ginger is very commonly used to treat nausea. However, it is unclear how ginger helps with occasional heartburn. Several studies suggest that too much consumption of ginger may cause heartburn. 

Chewing gum

Saliva is slightly alkaline. Stimulating the secretion of saliva by chewing gum after consumption of a meal may help relieve the symptoms of GERD. However, more study is needed to draw any conclusion. 


Difference between heartburn and GERD

 

There is a difference between heartburn and GERD. Most people experience heartburn occasionally. Occasional heartburn is not a matter of concern. But if you experience heartburn more than twice a week, and also associated chest pain and chronic cough, you should consult your doctor. It might be GERD. 

Causes of GERD

 

There is no single cause of GERD. When a certain mechanism in your body doesn’t function properly, the chances of getting GERD increases. The lower esophageal sphincter (LES) is a circular band of muscles at the end of the esophagus. When you swallow, it opens. The rest of the time it is closed tightly. When this sphincter is not closed tightly or properly, acid reflux happens. This allows the passage of digestive juices and other contents of the stomach to the esophagus. 
 

Common causes which drive you towards GERD 

 

Hiatal hernia

In this case, a part of the stomach moves above the diaphragm. When the diaphragm is compromised, the chance of improper working of LES increases. 

Lying down soon after taking a meal

This can also create less pressure than the LES needs to function properly.

Frequent consumption of large meals

Consumption of large meals frequently results in distension of the upper part of the stomach. This distension causes improper functioning of LES.


Risk factors of GERD

 

There is no single reason for GERD. Several factors give rise to the improper functioning of LES, resulting in GERD. Certain lifestyle choices and health conditions may increase the chances of GERD, including: 
 

  • Obesity

  • Pregnancy

  • Smoking

  • Connective tissue disorder

  • Consumption of too much of certain medicines, including non-steroidal anti-inflammatory drugs, like aspirin, and ibuprofen.

  • Consumption of certain beverages, including soda, coffee, or alcohol

  • Consumption of too many fried foods

  • Consumption of large and frequent meals

  • Sleeping just after eating

  • Consumption of alcohol

  • While the connection between alcohol consumption and GERD is not clear, limiting or stopping alcohol completely has been linked with relief in GERD symptoms. 

 

Food that may trigger GERD

 

There are certain food items and beverages, which may aggravate the conditions of GERD. However, the food which triggers GERD is very personal and differs from person to person, there is a list of certain food items which are more triggering than others, including:
 

  • Fried foods

  • Citrus fruits and their juices

  • Soda 

  • Coffee

  • Mint

  • Tomato and its sauces

  • Onion

 

GERD associated with other conditions

 

Certain conditions aggravate the symptoms of GERD, including anxiety, pregnancy, asthma, and IBS. 

Disease conditions

Impact

IBS

IBS is a disease affecting your large intestine. It causes bloating, diarrhea, constipation, and stomach pain. According to a study, GERD is more common in people having IBS, when compared with the general population. If you have symptoms of both IBS and GERD, consult your doctor. He/she will prescribe some medications in addition to guidance for lifestyle modifications.

Pregnancy

Pregnancy increases the chances of acid reflux. If you have GERD before getting pregnant, pregnancy may worsen the condition. This is caused due to hormonal changes and increased pressure placed on the stomach due to a growing fetus. Both increase the chance of stomach contents entering the esophagus. The major concern is that every medicine is not safe during pregnancy. Must consult your doctor before taking any medicine.

Anxiety

According to a study, anxiety and heartburn are interconnected. When one increases, the symptoms of the other also get worse. Consult your doctor for lifestyle modification and medication. 

Asthma

A study has reported that asthma and GERD often occur together. However, more study is needed to understand the relationship between GERD and asthma. GERD may worsen the conditions of asthma and the medication used for asthma may increase the risk for GERD. If you have asthma and GERD, try to manage both conditions with the help of a doctor.

 

Infants with GERD

 

It’s very common for babies to spit up food, but if your baby vomits very frequently, he/she might be suffering from GERD. 
 

Symptoms of GERD in infants
 

  • Recurring cough

  • Arching of back during or after feeding

  • Hiccups

  • Trouble in swallowing

  • Gagging or hiccups

  • Irritability during or after feeding

  • Refusal to eat

  • Weight loss

  • Difficulty in sleeping

 

Serious complications associated with GERD

 

Commonly, GERD doesn’t cause any serious health issues but can be fatal in some cases.

Serious complications of GERD:

Health issues

Symptoms

Barrett’s esophagus

It causes a permanent change in the walls of the esophagus.

Esophageal cancer

A small portion of individuals, suffering from Barrett’s esophagus develop esophageal cancer.

Esophagitis

It is an inflammation of your esophagus

Esophageal stricture

In this case, your esophagus narrows and tightens.

Other issues

It causes enamel erosion, gum disease, and other dental problems.

 

However, these complications are aroused due to untreated GERD. So, to avoid these complications, manage and treat the symptoms of your GERD with the help of your doctor. 

 

Nutritional guidelines for GERD

 

There are several treatments for GERD, but lifestyle modification, including 

While there are many medical treatments for GERD, changing your diet is one of the easiest and most affordable ways to manage symptoms. It can also help prevent acid reflux from happening in the first place. Although the symptoms of GERD are triggered by different food items in a different person, if you have GERD you must avoid these foods:

  1. Fried foods

  2. Spicy foods

  3. Soda

  4. Carbonated beverages

  5. Mint 

  6. Garlic

  7. Onions

Let’s discuss the food items that can be taken in moderation and that should be taken generously: 

 

Food category

To be taken into a limit

To be included

Beverages

Mint tea

Non-mint herbal teas

 

Citrus juices

Non-citrus juices

 

Tomato-based drinks

Non-fat milk

 

Regular coffee

Low-fat milk

 

Decaf coffee

 
 

Alcohol

 
 

Whole milk

 
 

Chocolate milk

 

Carbohydrates

Pasta in a creamy sauce

Plain pasta

 

Potato chips

Boiled potatoes

 

French fries

Waffles

 

Tortilla chips

Rice

 

Doughnuts

Pancakes

 

Croissants

Tortilla

   

Crackers

   

Low-fat muffins

 

Prediabetes Diet Plan

Prediabetes Diet Plan

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When the blood glucose levels are above normal levels but below the defined threshold of diabetes, the condition is called pre-diabetes. With high chances of developing diabetes, this condition is considered at risk. There is always the presence of pre-diabetes before the onset of diabetes. The elevation of blood sugar is a continuum and hence pre-diabetes cannot be considered an entirely benign condition.

Diagnosis of prediabetes can be alarming. The condition is mainly due to insulin resistance. Prediabetes is often a precursor of type2 diabetes. According to a study, people with prediabetes are always at a higher risk of developing type2 diabetes. The risk of cardiovascular disease also increases in pre-diabetic people.

However, being pre-diabetic doesn’t mean that you will get type2 diabetes. Early intervention, that is diet and physical activity are the two keys to getting your blood sugar out of the prediabetes range. Now, this is an alarm for you, to know the right kind of food to eat.

 

Diagnosis of Pre-diabetes

 

The criteria for pre-diabetes are different for different organizations. WHO has defined pre-diabetes as a state of intermediate hyperglycemia using two specific parameters, impaired fasting glucose (IFG)  defined as fasting plasma glucose of 6.1-6.9 mmol/L (110 to 125 mg/dL) and impaired glucose tolerance (IGT) defined as 2 h plasma glucose of 7.8-11.0 mmol/L (140-200 mg/dL) after ingestion of 75 g of oral glucose load or a combination of the two based on a 2 h oral glucose tolerance test. On the other hand, the American Diabetes Association (ADA), has the same cut-off value for IGT (140-200 mg/dL) but has a lower cut-off value for IFG (100-125 mg/dL) and has additional hemoglobin A1c (HbA1c) based criteria of a level of 5.7% to 6.4% for the definition of pre-diabetes.


According to American Diabetes Association (ADA), diabetes screening for adults begins at the age of 45 years. If you are overweight and have an additional risk for prediabetes, you are advised to start early screening for diabetes.
 

There are several blood tests available for pre-diabetes. Let's discuss it one by one


Glycated hemoglobin (A1C) test

Your average blood sugar level for the past three months is shown in this test. This test measures the percentage of blood sugar attached to the hemoglobin. (oxygen-carrying protein in red blood cells) 

An HbA1C level below 5.7% is considered normal.

An HbA1C level between 5.7% and 6.4% is considered prediabetes.

An HbA1C level of 6.5% or higher on two separate tests indicates type 2 diabetes.

In some conditions, like if you have an uncommon form of hemoglobin or if you are pregnant- HbA1C results can be inaccurate.

Fasting blood sugar test

Blood samples are collected after you fast for at least 8 hours or overnight.

 A fasting blood sugar level of 126 mg/dL (7.0 mmol/L) or higher indicates type 2 diabetes.

A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes.

A fasting blood sugar level below 100 milligrams per deciliter (mg/dL) — 5.6 millimoles per liter (mmol/L) — is considered normal.


Oral glucose tolerance test

This test is mainly used to diagnose diabetes in pregnant women. An 8-hour fasting blood sample is taken. Then you'll drink a sugary solution, and then again your blood sample will be taken after 2 hours.

A blood sugar level of 200 mg/dL (11.1 mmol/L) or higher indicates type 2 diabetes.

A blood sugar level from 140 to 199 mg/dL (7.8 to 11.0 mmol/L) is considered prediabetes.

A blood sugar level less than 140 mg/dL (7.8 mmol/L) is considered normal.

If you come under the category of pre-diabetic, your doctor will typically check your blood sugar levels at least once a year.


Prevalence of Pre-diabetes 

There have been reports of increased mean FPG and prevalence of diabetes in developed as well as developing countries.


Health risks associated with pre-diabetes
 

Progression to diabetes

There are two factors associated with conversion from pre-diabetic to diabetic- population characteristics and criteria used to define pre-diabetes. According to a study, in India, among those with pre-diabetes, 58.9% converted to diabetes (52.8% among i-IGT, 47.8% among i-IFG, and 84.1% among those with combined IFG and IGT).
Retinopathy

According to a study, 8% of participants with prediabetes were found to have evidence of diabetic retinopathy. Although pre-diabetes has been associated with an increased risk of retinopathy in some studies, these findings vary depending on the method used for detection.
Nephropathy and kidney diseases

Several studies have shown an association between increased risk of chronic kidney disease and early nephropathy with pre-diabetes. The causal nature of this relationship remains unclear as this association may be due to increased incidence of diabetes in this group or the presence of other factors associated with both hyperglycemia and nephropathy rather than the effect of pre-diabetes itself.
Neuropathies

Prediabetes is also found to be associated with dysfunction of cardiac autonomic activity, reflected by reduced heart rate variability, decreased parasympathetic modulation of the heart, and increased prevalence of male erectile dysfunction in individuals with pre-diabetes. 
Macrovascular disease

Prediabetes has been associated with an increased risk of developing macrovascular disease, but whether this elevated risk is due to pre-diabetes itself or due to the development of diabetes remains unclear. Some studies have shown an increased prevalence of coronary heart disease in individuals with pre-diabetes but this relationship may be confounded by the common risk factors present between cardiovascular diseases and pre-diabetes.


Relation between diet and prediabetes

 

Many factors increase your risk for prediabetes. Genetics plays a role, especially if diabetes runs in your family. Some other factors play a larger role in the development of pre-diabetes. Overweight and very low physical activity are potential risk factors. 

In the case of pre-diabetes, sugar from food begins to build up in your bloodstream because insulin can’t easily move it into your cells.

The amount and type of carbohydrates consumed in a meal influence blood sugar level and causes pre-diabetes. The sugar level in the blood increases, when your diet is filled with refined and processed carbohydrates that digest quickly.

It is difficult for the body to reduce blood sugar levels after a meal. Avoiding blood sugar spikes by watching your carbohydrate intake can help.

When you eat more calories than your body needs, they get stored as fat. This causes you to gain weight. Body fat, especially around the belly, is linked to insulin resistance. This is why many people with prediabetes are also overweight. 


How healthy eating can be a game changer to control prediabetes

 

Although you can’t control the risk factors associated with prediabetes, some can be managed. Measures taken to stay within a healthy weight range and to balance blood sugar levels may help you.


Select carbs with a low glycemic index

You can determine how a particular food could affect your blood sugar by the use of a glycemic index. High GI food will increase your blood sugar faster. Foods ranked lower on the scale have less effect on your blood sugar spike. High fiber foods are low on the GI. Highly processed foods, refined foods, foods low in fiber and nutrients, register high on the GI.

Refined carbohydrates are high in the GI. These are the products that digest quickly in your stomach. Examples are white bread, russet potatoes, and white rice, along with soda and juice. Restrict these foods if you are pre-diabetic.

Although foods that rank medium on GI are fine to eat, still not as good as foods that rank low on the GI. Examples include whole-wheat bread and brown rice.  Foods that rank low on the GI are best for pre-diabetics.

 

Add the following items to your diet

Steel-cut oats

Whole wheat pasta

Whole wheat bread

Corn

Non-starchy vegetables

Sweet potatoes

Beans


GI of food is not mentioned on the labels of food items. Instead, check the fiber content listed on the label to help determine a food’s GI ranking. Restrict the intake of saturated fat to reduce the risk of developing high cholesterol and heart disease, along with pre-diabetes. You can lower the GI of a given food item by taking mixed meals. For example, if you plan to eat white rice, add vegetables and chicken to slow down the digestion of the grain and minimize the spikes in blood sugar level.


Control portion size

You should have good control over the portion size to keep your diet on a low GI. This means you should limit the amount of food you eat every meal. Often, portions are higher, which creates problems and results in spikes in blood sugar levels.

Food labels can help you much regarding the proper portion size. The label will list calories, fat, carbohydrates, and other nutrition information for a particular serving.

It is important to understand that it will affect the nutritional value if you eat more than 1 serving listed. A portion of food may have 30 grams of carbohydrate and 200 calories per serving. But if you have two servings, you’ve consumed 60 grams of carbohydrate and 400 calories.

Elimination of carbohydrates from the diet is not necessary. Recent research has shown that a diet containing less than 40 percent is associated with the same mortality risk as a diet containing 70 percent carbs.

A minimal risk was reported when the intake of carbohydrates was 50 to 55 percent. For example, on a 1600-calorie diet, you should take 200 grams of carbohydrates. Spreading intake of carbohydrates evenly throughout the day is best.

As recommended by the ‘National Institutes of Health’ and the ‘Mayo Clinic’, 45 to 65 percent of calories should come from carbohydrates per5 day. Individual carbohydrate needs differ based on a person’s stature and activity level. It is recommended to consult with a dietician to know about your specific needs.

Mindful eating is the best way to keep control of your portion size. Eat only when you are hungry, and stop when you feel full. Sit properly and concentrate on the food and flavors while eating.


Include plenty of fiber-rich foods

Fiber is essential and beneficial for you. It has several benefits. It helps you feel fuller for a long time. It adds bulk to your diet, making bowel movements easier.

Since fiber-rich foods add bulk to your diet, you are less likely to overeat. You are also able to avoid the ‘crush’ which results from eating high sugar food. These types of foods will often give you a big boost of energy, but make you feel tired shortly after.  


Examples of some foods high in fiber

beans and legumes
whole wheat pasta
whole-grain bread
whole-grain cereals
whole grains, such as quinoa or barley
fruits and vegetables that have an edible skin

 

Restrict sugary drinks

A single can of soda can give you the carbohydrates recommended for a meal. A normal can of soda, 12 ounces, can contain 45 grams of carbohydrates. This number is the recommended carbohydrate serving for a meal for women with diabetes.

Sugary sodas give you only empty calories and are readily digested. Water is always a better choice to quench your thirst.


If alcoholic, drink alcohol in moderate amounts

In most instances, moderation is a healthy rule and it also goes well in the case of alcohol. Several alcoholic beverages are dehydrating. The sugar level in most of the cocktails is very high, enough to spike your blood sugar level. According to research, women should only have one drink per day, while men should limit themselves to two drinks per day. Portion control is very important in the case of alcohol. Following are the measurements for an average single drink:

1 bottle of beer (12 fluid ounces)

1 glass of wine (5 fluid ounces)

1 shot of distilled spirits, such as whiskey, gin, or vodka (1.5 fluid ounces)

Keep your drink simple. Avoid adding sugary juices or liqueurs. Drink plenty of water to avoid dehydration.
 

Include lean meat in your diet


If you are a pre-diabetic, it is recommended for you to avoid cuts of meat with visible fat or skin. A low saturated and trans fat diet will help you reduce your risk of heart disease.

However, meat doesn’t contain carbohydrates but can be a significant source of saturated fat in your diet. Eating fatty meat in moderation can lead to high cholesterol levels.


Choose your protein sources from here

low-fat Greek yogurt

chicken without skin

egg substitute or egg whites

turkey without skin

lean beef cuts, such as flank steak, ground round, tenderloin, and roast with fat trimmed

shellfish, such as crab, lobster, shrimp, or scallops

fish, such as cod, flounder, haddock, halibut, tuna, or trout

beans and legumes

soybean products, such as tofu and tempeh


Very lean cuts of meat have about 0 to 1 gram of fat and give you 35 calories per ounce. High-fat meat, such as spareribs, can have more than 7 grams of fat and will provide 100 calories per ounce.
 

Drink plenty of water

Water is an essential part of any healthy diet. Drink plenty of water to avoid dehydration. For pre-diabetics, water is a healthier option in place of sugary sodas, juices, and energy drinks.

Average daily intake of water should depend upon your body size, activity level, and the climate you live in.
You can determine if you are taking enough water or not, by monitoring your urine volume and color. The color of your urine should be pale yellow.

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Read the article Pre-diabetes - The Younger Brother of Silent Killer Diabetes

 Prediabetes: The Younger Brother of Silent Killer Diabetes


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Why Dr. Pankaj Kumar's Lifestyle Modification Program


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High Cholesterol / Triglycerides Diet

High Cholesterol / Triglycerides Diet

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High Cholesterol or Triglycerides  Lowering Diet Plan

 

Millions of people are diagnosed with high cholesterol levels and high triglycerides levels each year. These two may not be too lethal themselves but can give rise to other deadly medical conditions. These include heart attack, stroke, etc. Therefore, it is important to keep the levels of cholesterol and triglycerides in check. And we at dietplusminus strongly believe that the best way to lower high cholesterol/triglycerides levels is to follow a healthy diet.

 

What are High Cholesterol/Triglyceride levels?

 

These are two types of fat (lipid) in your blood and therefore are related. They are important for your body. Cholesterol is present in every cell of your body and has structural importance as well as is required to make hormones, vitamin D, etc. Triglycerides are the extra calories that your body stores for energy between meals. But, high quantities of cholesterol/triglycerides in the blood limits blood flow and thus give rise to other serious medical problems.

There are no symptoms and therefore it becomes difficult to know if you have high cholesterol/triglycerides. But, high cholesterol/triglycerides can be detected by blood tests. So, dietplusminus recommends you check your cholesterol and triglycerides levels periodically for early detection.

High triglycerides can also harden your arteries, increasing the risk of arteriosclerosis and atherosclerosis. If it goes untreated, you can also develop pancreatitis (inflammation of the pancreas). High cholesterol/triglycerides are often related to other health conditions like obesity, metabolic syndrome, etc.

 

What Causes High Cholesterol/Triglycerides?

 

High cholesterol can be caused by a lot of risk factors. First, a poor/wrong diet is the number one to be discussed. Eating too many saturated fats and trans fats (present in animal products, commercial cookies, crackers, microwave popcorn, etc.) can highly raise the risk. Other foods such as red meat and full-fat dairy products also increase the risk. Further, obesity and lack of exercise, smoking, etc. like bad habits can also increase cholesterol. Diabetes and your age also play a role in this. 

On the other hand, high triglycerides are usually caused by other conditions such as obesity, untreated diabetes, thyroid, kidney disease, high alcohol consumption, etc. Eating too many calories than you burn regularly can also lead to this condition. Some medications can also raise triglycerides. These include steroids, diuretics, birth control pills, etc.  Moreover, your genetics may also play a role.

 

How To Cure High Cholesterol/Triglycerides With Diet?

 

High cholesterol/triglycerides can be treated with a healthy diet. Firstly, you need to avoid consuming saturated and trans fats. Also, dietplusminus recommends you lower your sugar intake and limit foods with cholesterol. Avoid eating animal organs such as liver, egg yolks, shrimp, etc. Rather you should eat lots of fruits and vegetables, all kinds. You should also consume plenty of soluble fiber (whole-grain cereals, apples, bananas, legumes, lentils, kidney beans, etc.)

Omega-3 fatty acids are your friends, so eat fish. But, make sure to limit salt and alcohol consumption. Lose some weight and maintain a healthy weight. Be more active and quit smoking. Dietplusminus recommends you visit a nutrition expert for a proper diet. If you follow the diet, you can control your cholesterol and triglycerides levels without any medications.


 

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Chronic Fatigue Syndrome Diet Plan

Chronic Fatigue Syndrome Diet Plan

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I. Introduction

A. Definition and overview of chronic fatigue syndrome (CFS)

Chronic fatigue syndrome (CFS) is a complex and debilitating medical condition characterised by persistent fatigue that does not improve with rest and has no known cause. Muscle pain, cognitive impairment, sleep disturbances, and post-exertional malaise are common symptoms. Even simple tasks can be difficult with CFS. Chronic management and support are needed.

 

B. Explanation of its impact on daily life and overall well-being

CFS can affect many aspects of daily life and well-being. Fatigue and its symptoms can lower energy, cognitive, and sleep function. It impacts work, school, and personal relationships. CFS can cause frustration, isolation, and a lower quality of life. Dietary interventions can reduce CFS symptoms and improve overall health.

 

II. Understanding Chronic Fatigue Syndrome

A. Discussion of common symptoms and diagnostic criteria

Chronic fatigue syndrome (CFS) causes fatigue, post-exertional malaise, cognitive difficulties (brain fog), and muscle and joint pain. CFS diagnosis involves ruling out other medical conditions and assessing long-term symptoms. These criteria often include six-month fatigue, daily activity impairment, and symptoms. For a CFS diagnosis, a doctor must examine you.

 

B. Explanation of potential causes and contributing factors

 

Chronic fatigue syndrome (CFS) has many possible causes. viral infections, immune system dysfunction, hormonal imbalances, genetic predisposition, and psychological stress. Environmental and emotional trauma may also contribute. CFS is a complex condition with different causes and contributing factors for each person. CFS aetiology research continues.

 

III. The Role of Diet in Managing Chronic Fatigue Syndrome

A. Introduction of Dr. Pankaj Kumar as a renowned dietician in Delhi and Dwarka, specializing in CFS management

Dr. Pankaj Kumar, a renowned dietician in Delhi and Dwarka, manages chronic fatigue syndrome (CFS) through diet. Dr. Kumar has helped many CFS patients regain energy and quality of life with his extensive experience and knowledge. His personalised approach and thorough understanding of CFS make him a trusted nutrition and wellness professional.

 

B. Explanation of how diet can affect CFS symptoms and energy levels

CFS symptoms and energy levels depend on diet. Dr. Pankaj Kumar stresses the importance of a well-balanced diet for energy and health. CFS patients can improve fatigue, cognition, and well-being by eating nutrient-rich foods and avoiding triggers. Dr. Kumar creates personalised dietary plans for CFS patients to boost energy and manage symptoms.

 

C. Importance of personalized dietary plans for individuals with CFS

CFS patients need personalised diets because the condition varies. Dr. Pankaj Kumar understands the importance of tailoring diets to individual needs, symptoms, and nutritional deficiencies. CFS patients can improve energy, symptom management, and quality of life by customising their diet to address nutrient deficiencies, food sensitivities, and energy needs. Dr. Kumar's personalised diet plans ensure that CFS patients get the best nutrition.

 

IV. Dietary Recommendations for Chronic Fatigue Syndrome

A. Overview of nutrient-rich foods and their benefits for managing CFS

Vitamins, minerals, and antioxidants from nutrient-rich foods help manage CFS. Fruits, vegetables, whole grains, lean proteins, and healthy fats contain nutrients that boost energy, immunity, and well-being. Inflammation, brain health, and digestion are often affected in CFS patients, but these foods help. Dr. Pankaj Kumar recommends nutrient-rich foods for CFS symptom relief and health.

 

B. Emphasis on balanced meals, including proteins, healthy fats, complex carbohydrates, and fiber

Balanced diets help CFS patients maintain energy and health. Meals should contain proteins for muscle repair and immune function, healthy fats for brain health and hormone production, complex carbohydrates for sustained energy, and fibre for digestion and gut health. Dr. Pankaj Kumar's CFS expertise ensures personalised dietary plans that emphasise balanced meals, tailored to individual needs and symptoms.

 

C. Discussion of specific vitamins, minerals, and supplements that may be beneficial for CFS management

Vitamins, minerals, and supplements may help CFS symptoms. Vitamin B12 helps nerves and muscles, while magnesium relaxes muscles and reduces stress. Omega-3 fatty acids reduce inflammation and coenzyme Q10 produces cellular energy. Dr. Pankaj Kumar can tailor dosage and supplementation to individual needs and medical history to optimise CFS management.

 

V. Lifestyle Modifications for Managing Chronic Fatigue Syndrome

A. Importance of rest and sleep hygiene

CFS requires rest and sleep hygiene. A regular sleep schedule improves sleep quality and helps the body recover. Dr. Pankaj Kumar stresses the importance of a good sleep environment, relaxation, and a regular sleep routine for CFS patients.