DietPlusMinus Weight Loss Diet Plan 

Weight loss is definitely a difficult task to accomplish, but sometimes people make it more complicated by counting every calorie. Of course, there’s no magic tip that can do the job instantly, but you definitely don’t need to strip your diet of entire food groups for losing weight.

The fact is that no matter whether you intend to lose 5kg or 15kg, the quantity of weight you lose is determined by the same principles. So, instead of adopting a radical approach, you should try to introduce a series of healthy habits into your daily routine. According to dietplusminus, to lose weight fast you should first understand what might lead to weight gain.

What Leads To Weight Gain?

So, what exactly might cause you to gain that excess weight? Well, there’s only one reason (except for medical conditions) that causes people to gain excessive weight and hinders the weight loss process as well. It’s the bad habits, eating what you shouldn’t, not eating what you should, having an excess of something unnecessarily, etc.

Say, for example, eating too much-processed foods, or sugar can lead to excessive weight gain. Maybe, you are confusing  'fat-free' with 'calorie-free'. Or you just eat without thinking when you had this eating fits out of nowhere.

Simply put, there are two main things that will determine your weight- the number of calories you take in and the number of calories you burn, on a daily basis. Apart from all this, your genetics can also play a role in both weight gain and weight loss.

Why Should You Lose Weight?

It is indeed a valid question as to why should you actually consider losing weight even though you’re perfectly comfortable being chubby. Well, there’s actually just one reason, but it’s pretty serious. If you are overweight or obese, this means you are at a higher risk of some potentially serious health problems like high blood pressure, heart disease, stroke, type 2 diabetes, osteoarthritis, back pain, and even some types of cancer!

So, basically, you are a ticking time bomb! Nah, just kidding, you are as fine as anyone else but definitely, there are these potential risks to consider. You should know that these risks are directly proportional to the amount of excess weight that you have. More excess pounds mean the deadlier potential risks you face. Therefore, for the best of your health, you should set out on the journey of weight loss to lose those extra pounds.

Commonly asked questions on weight loss:

1. What is the best weight loss diet?
 

Everyone’s body responds differently to different types of diets. So, it is necessary to customize a diet plan best suitable for you. Sometimes a well-balanced and low-calorie diet works in losing weight whereas in some cases a low carb diet is needed. 

2. What is the simplest diet plan to reduce fat?
 

The diet plan to reduce fat depends upon the place of deposition of fat, whether it is subcutaneous or visceral. Depending upon the type of fat deposited in your body and your current health conditions, a diet plan is prepared for you. 

3. What would be an ideal and easy diet plan?
 

An ideal and easy diet plan is a well-balanced diet, containing food items from all the food groups, cereals, pulses, dairy/ poultry, healthy fats, fruits, and vegetables in adequate proportions. However, it works for a healthy individual. If you have some health issues, you must contact your health care professional, to understand the proportion of these food items suitable for you. 

4. What should be on my daily diet chart?
 

If you are a healthy individual, meaning you don’t have any serious health issues, you should select food items from all the food groups (cereals, pulses, dairy/ poultry, healthy fats, fruits, and vegetables). 50-55% of calories of your diet should come from carbs, 25% from proteins, and the remaining from fat. Give more emphasis on high biological value protein items (egg, poultry, paneer, etc.). Replace simple carbs from your diet with complex carbs, including salads, oats, green vegetables, etc. Avoid trans fat. Include omega-3-rich fat sources in your diet, including fatty fish, nuts, seeds, olive oil, avocado oil, etc. 

5. What is the best diet for healthy living?

The best diet for healthy living is a well-balanced diet, including food items from all the food groups (cereals, pulses, dairy/ poultry, healthy fats, fruits, and vegetables). The most important virtue of a healthy diet is the elimination of bad food habits, including consumption of simple carbs, trans fats, and excess intake of starchy vegetables. These not only increase overall weight but also increase the cravings for sugary and salty food, which in turn increases calorie intake and weight gain. 
                  
6. What is a diet plan for weight loss for an Indian?
 

In most cases, a well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight. But in the case of fat which is old, the percentage of carbs is reduced. This is done after going through some of your blood reports. It is suggested not to start any kind of diet on your own, because it can be dangerous for your overall health. 

7. What is the best Indian diet for weight loss?
 

First of all, it is important to understand that fat loss is necessary, not weight loss. In this case, when you put your body on a very low-calorie diet, i.e, starvation, weight loss occurs, but this weight loss is partially from fat and rest from muscles. So, your body is in a worse situation, when compared with your previous situation. Opt for a healthy, well-balanced diet and eliminate trans fat, starchy vegetables, packaged and processed foods, and simple carbs from your diet. Go for a diet slightly lower in calories than the requirement of your body, calculated based on your BMR and TDEE. Include green leafy vegetables, salads, complex carbs, legumes, healthy fats, low-fat dairy, and poultry in your diet.  It will help in losing weight. If it doesn’t work, contact a healthcare professional. He/ she will guide you regarding this. 

8. With what diet can I lose a lot of weight fast? 
 

First of all, fast weight loss is not good. Always remember, slow and steady wins the race. Going for a crash diet to lose weight always gives you certain health issues in addition to weight loss. So, weight loss by opting for a healthy lifestyle is always good. It develops a habit of healthy eating and simple workouts in your daily routine. It keeps you healthy and sustains you forever. 

9. Suggest some diet ideas to reduce weight in Indian girls.
 

The diet of an Indian girl must be rich in protein and iron because protein and iron deficiency is very common among Indian girls especially if she is vegetarian. Non-vegetarian Indian girls should include egg, chicken, fish, and lean meat at least five days a week. It will provide adequate protein and iron. The diet of a vegetarian Indian girl should include paneer, soya chunks, legumes, and other low-fat dairy products. Vegetarian girls must include citrus fruits in their diet, as the vitamin C present in citrus fruits enhances the absorption of iron from a vegetarian diet. Additionally, the diet of Indian girls should be well balanced, including green leafy vegetables, salads, complex carbs, legumes, healthy fats, low-fat dairy, and poultry. Drink plenty of water.

10. Suggest some diet ideas for fat loss.
 

Ideas for fat loss:
1. Don’t do binge eating
2. Emphasize complex carbs, as it reduces cravings. Avoid simple carbs, starchy vegetables, and processed and packaged foods.
3. Opt for lean protein, including low-fat dairy, fish, poultry, legumes, and lean meat. Avoid full-fat dairy and red meat.
4. Include healthy fat in your diet, including nuts, seeds, olive oil, avocado oil, etc. Avoid trans fats and fats very high in omega-6 fatty acids. 
5. Include salads, low GI fruits, sprouts, and plenty of water in your diet. 

11. What is the right diet for losing weight?
 

The best diet for losing fat is a well-balanced diet, with controlled calories. Don’t overeat. Drink plenty of water. Emphasize complex carbs (oats, salads, brown bread, multigrain flour, etc.), lean protein (poultry, low-fat dairy, etc.), and healthy fats (nuts, seeds, olive oil, avocado oil, etc.). Avoid simple carbs (sugar, jaggery, etc.), high fat protein (full-fat dairy, red meat, etc.), unhealthy fats (trans fat and fat high in omega-6 fatty acids), and processed and packaged foods. 

12. What Indian diet should I follow to lose 25 kg weight?
 

You have not accumulated 25 kgs extra weight in one day. So, don’t expect to lose this in a week or month. A healthy diet in addition to proper physical activity is essential to losing this much weight. Limit your calorie intake. Emphasize complex carbs (oats, salads, brown bread, multigrain flour, etc.), lean protein (poultry, low-fat dairy, etc.), and healthy fats (nuts, seeds, olive oil, avocado oil, etc.). Avoid simple carbs (sugar, jaggery, etc.), high fat protein (full-fat dairy, red meat, etc.), unhealthy fats (trans fat and fat high in omega-6 fatty acids), and processed and packaged foods. If it doesn’t work, meaning you don’t lose any weight by opting for this for a month, contact a healthcare professional. He/ she will guide you regarding this. 

13. How to create a vegetarian weight loss diet plan?
 

Don’t overeat. It is a bad habit, just like poking your nose or not cleaning your hands before eating. Vegetarians should include low-fat dairy products, especially paneer in their daily diet. Soya chunks, rajma, chickpeas, tofu, paneer, etc are good replacements for meat, poultry, and fish. Include complex carbs in your diet (oats, salads, brown bread, multigrain flour, etc.). Opt for healthy fat options, including nuts, seeds, olive oil, avocado oil, etc. Avoid simple carbs (sugar, jaggery, etc.), high fat protein, like full-fat dairy, unhealthy fats (trans fat and fat high in omega-6 fatty acids), and processed and packaged foods. 

14. What is the best South Indian diet plan to reduce weight?
 

For reducing weight by eating a South Indian diet, first of all, replace rice with millets in making idlis. Plain ragi dosas and low-calorie appams are also good options. Steamed millet idlis with a bowl full of sambhar is a good option. Don’t eat idli, appams, or dosas with chutney alone, must include a medium bowl full of sambhar with it. Include salads, sprouts, nuts, seeds, low-fat paneer, poultry, and fish in your daily diet. 

15. What is a South Indian diet plan to lose 10 kg weight in 1 month?
 

First of all neither you can gain 10 kg in 1 month nor you can lose it, in normal situations. Don’t overeat. Drink plenty of water. Opt for steamed millet idlis, ragi dosas, and low-calorie appams. Don’t eat idli, appams, or dosas with chutney alone, must include a medium bowl full of sambhar with it. Include salads, sprouts, nuts, seeds, low-fat paneer, poultry, and fish in your daily diet. Additionally, start low resistance exercises at least 30 minutes a day for 5 days a week. 

16. Recommend some South Indian foods for weight loss.
 

Some South Indian foods for weight loss include steamed millet idlis, ragi dosas, and low-calorie appams. They are undoubtedly healthy, but still high in carbs. So, you can't depend upon these foods if you desire weight loss. Include salads, sprouts, nuts, seeds, low-fat paneer, poultry, and fish in your daily diet. Drink plenty of water. Avoid binge eating. A well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight. 

17. What is a South Indian 1000-calorie diet plan for weight loss?
 

First of all, intake of a 1000-calorie diet is not safe. If you continue this for 3 months or more, it will drag you into starvation mode. A well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight.
However, if you want a 1000-calorie diet plan go through the given link. ………………link.
 

18. How to reduce weight naturally?
 

To reduce weight naturally, the most important aspect is calorie control. A well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight. Include complex carbs in your diet (oats, salads, brown bread, multigrain flour, etc.). Eat lean protein (low fat paneer, poultry, fish, and legumes). Opt for healthy fat options, including nuts, seeds, olive oil, avocado oil, etc. Avoid simple carbs (sugar, jaggery, etc.), high fat protein, like full-fat dairy, red meat, unhealthy fats (trans fat and fat high in omega-6 fatty acids), and processed and packaged foods. 

19. How do I start losing weight?
 

For beginners, elimination of bad food habits and inclusion of low resistance exercise for 30 minutes per day, at least 5 days a week is good. Here bad food habits mean overeating, eating too late at night, eating simple carbs, and processed and packaged foods. Include complex carbs in your diet (oats, salads, brown bread, multigrain flour, etc.). Eat lean protein (low fat paneer, poultry, fish, and legumes). Opt for healthy fat options, including nuts, seeds, olive oil, avocado oil, etc. 

20. What do I have to do to lose weight?
 

To lose weight, leave simple carbs (sugar, honey, jaggery, etc), processed foods, and packaged foods today. Increase your physical activity (at least 30 minutes per day, 5 days a week). Limit your calorie intake, i.e., don’t overeat.  Include complex carbs in your diet (oats, salads, brown bread, multigrain flour, etc.). Eat lean protein (low fat paneer, poultry, fish, and legumes). Opt for healthy fat options, including nuts, seeds, olive oil, avocado oil, etc. Avoid simple carbs (sugar, jaggery, etc.), high fat protein, like full-fat dairy, red meat, unhealthy fats (trans fat and fat high in omega-6 fatty acids), and processed and packaged foods. 

21. Is working out mandatory for losing weight?
 

Workout, especially medium resistance exercise is very important during losing weight. It helps in muscle gain, needed in the formation of a toned body. It also helps in faster fat loss and increases your metabolism. 

22. How do I lose weight without doing exercise?
 

However, some diets can help you lose weight without doing exercise, it is necessary for the formation of healthy muscles and also to boost your metabolism. It helps in faster fat loss, and muscle gain, and increases your metabolism. A well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight.

23. What are the best ways to lose weight?
 

The best way to lose weight is a well-balanced diet in addition to a medium resistance exercise for 30 minutes per day, at least 5 days a week. The formula of a well-balanced diet is 55: 25: 20, i.e, 55 % of your calories should come from carbohydrates, 25% from protein, and the rest from fat. But make one thing very clear in your mind you have to opt for complex carbs, lean protein, and healthy fats to lose weight. 

24. How can I lose weight without side effects?
 

Make one thing very clear in your mind slow and steady wins the race. The use of supplements and pills to lose weight can give you results in just a few weeks, but in addition, there are severe side effects associated with these products. A healthy well-balanced diet in addition to adequate physical activity gives you the best result. A healthy diet and exercise gradually become the most important part of your daily routine. A well-balanced diet (50-55% from carbs, 25% from protein, and the remaining from fat) having slightly lower calories than the requirement of your body, calculated based on your BMR and TDEE, is sufficient to reduce your weight. Opt for complex carbs, lean protein, and healthy fats to lose weight. 

25. Can I exercise every day whenever I want to lose weight?
 

No, it’s not necessary to do exercise every day of the week. A low resistance exercise for 30 minutes per day, at least 5 days a week, or a high-intensity workout 3-5 days a week can help you in burning fat more effectively, increase metabolism, and helps in muscle build-up. Don't exercise for 2 hours after having a meal. 

26. How can I lose weight quickly?
 

There is no such rule as losing weight quickly. Some companies boast that their pills and supplements can help you lose weight quickly, but there is not much evidence to prove this. A balanced diet with limited calories and medium to high resistance exercise half an hour per day, at least 5 days a week can help you lose fat, increase muscles, and also increase your metabolism. 

27. When individuals lose weight quickly, where is most of the weight lost from?
 

First of all, quick weight loss is not healthy weight loss. You can lose weight quickly either by peels and supplements or by taking very low calories. Both of these can cause severe side effects. In the case of quick and unhealthy weight loss, the loss is from water, muscle tissue, and bones. In the case of healthy weight loss i.e., the loss is from water, fat, and glycogen. 

28. How can I lose weight at home, if I can't stop eating too much?
 

Too much eating is a result of too much craving. Eating unhealthy and simple carbs, and processed and packaged foods results in cravings. So, if you replace these food items with complex carbs, nuts, seeds, and adequate amounts of lean protein, you will feel full for a long time. This in turn will result in lesser calorie intake and reduced weight.

29. What are tips for quick weight loss?
 

There is no such hard and fast rule for quick weight loss. Some companies boast that their pills and supplements will help reduce weight quickly, but there is no strong evidence to prove this. The best way to lose weight is eating a healthy balanced diet with limited calories, in addition to medium to high-intensity exercise for 30 minutes per day, at least 5 days a week. 

30. Is intermittent fasting effective in weight loss?
 

Intermittent fasting involves regular short-term fasts. Intermittent fasting causes lesser calorie intake due to fasting periods in between. It results in weight loss over time. Additionally, intermittent fasting modifies the risk factor for health conditions like diabetes and cardiovascular disease, by lowering cholesterol and blood sugar levels. 

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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.

The 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.

Risk factors associated with snoring

Certain factors increase the risk of 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:

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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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.

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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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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.

Read complete about the ketogenic diet here

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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.

                             

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Post-Pregnancy weight loss Program

Losing stubborn pregnancy fat and becoming slim again is a concern of every new mom. But realistically, it is a little difficult to shed off all the extra pregnancy pounds without following a diet. Now, the question arises which diet to follow to become fit again? Here, the most important thing to notice is that you are a new mom having the responsibility of feeding your child and taking care of him/her. A strict diet plan would do more harm than good to a recent mother.

So, while you are deciding to follow a diet plan, be conscious about what you eat because it is directly going to affect your baby. You can trust dietplusminus to carve out the perfect post-pregnancy diet plan for you which you can follow fearlessly to help yourself become slim once again!

Why should you go for a post-pregnancy diet?

Before you go directly towards the diet plan, let’s take a glimpse at why you should follow a post-pregnancy diet and what are its benefits.

It is common for pregnant women to get extra fat after giving birth. However, it is not necessary to remain continually fat. Some may ignore the extra pounds but to some of you, it is a matter of concern. It may even affect your personality and health indirectly. So, even if you are not willing to become fit, nevertheless from the health point of view, you should definitely follow a good diet plan to improve your and your baby’s overall health.

Which nutrients to include in a post-pregnancy diet?

There should be a balanced ratio of every nutrient in your diet, however, there are some important nutrients that you should definitely include in your post-pregnancy diet.

The first such nutrient is Calcium. It is very important as seen from the breastfeeding point of view, because if your diet lacks calcium, your body may draw it from the bones which are extremely harmful. Iron and Choline are equally important for you and your baby to develop a good memory and a responsive nervous system. Omega 3 fatty acids are essential and always recommended as important constituents of a post-pregnancy diet. So, don’t forget to include these nutrients in your diet.

Post-pregnancy diet plan

Here are some essential food items suggested by dietplusminus that you must include in your diet plan.

1. Salmon- Salmon fish is a powerhouse of nutrients. It is loaded with DHA and nutrients.
2. Dairy products- Low-fat dairy products like milk and cheese are highly recommended for a healthy diet plan.
3. Blueberries- Blueberries are rich in vitamins and minerals and are tasty as well.
4. Oranges- Oranges provide energy and certain essential nutrients along with a great amount of vitamin C.
5. Eggs- Eggs are power boosters as they fulfill the body’s need for protein to a great extent and are highly recommended for the post-pregnancy diet.
6. Brown rice-Brown rice will give you an energy boost without increasing the fat content.

How does it work?

Choose diet packages as per your need or call us to help you in choosing the best suitable package. We recommend you do some basic blood and urine tests and consult with Dr. Pankaj Kumar.

1. Complete Blood Count (CBC)
2. Liver Function Tests (LFT)
3. Kidney Function Tests (KFT) (including Uric Acid)
4. Lipid Profile
5. Thyroid Profile
6. Fasting Blood Sugar (FBS)
7. Glycosylated Hemoglobin (HbA1c)
8. Fasting Insulin Level
9. Urine Analysis
10. USG Abdomen (Optional)

(If you have done tests in the last 3 months then please submit, no need to do tests again)

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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.

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. 

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

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. 

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 trimester.  70-100 gms of protein is needed per day.

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

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:

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. 

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.

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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Fatty Liver Diet

Fatty liver is a very common disease and can be potentially lethal. Millions of people get affected by it each year. Although treatment can help, this disease can’t be cured with medications. Diet and exercise are the two best ways to get a fatty liver normal. Diet comes first. Therefore, this article will tell you what is a Fatty liver and how to cure it with a diet.

What Is A Fatty Liver?

Fatty liver disease is an increase in the build-up of fat in the liver. Simply put, having more fat in your liver than normal is referred to as fatty liver. 

There are usually no apparent symptoms. But, sometimes symptoms like fatigue, weight loss, abdominal pain, etc. may occur. A normal and healthy liver helps in the removal of toxins from the body and also produces bile, which is very important for the digestion of fats. Fatty liver disease is a serious disease that prevents the liver from functioning normally by damaging it.

FAQ Fatty Liver

What Causes Fatty Liver Disease?

Fatty liver disease has two common types- alcoholic and non-alcoholic Fatty liver disease. Although there is no clarity about the exact causes, the former is usually caused by excess alcohol consumption and the common cause of the latter is obesity. It is also commonly diagnosed in people who eat too much processed food.

It is believed that genetics also plays a role and some specific genes can increase the chances of developing the disease by around 30%. Another known cause includes high levels of cholesterol in the blood. Some health problems can also lead a person to non-alcoholic Fatty liver disease. These include high blood pressure, type 2 diabetes, insulin resistance, hepatitis C, etc.

How to Get Rid of Fatty Liver Disease?

So, how do you cure, or avoid in the first place, Fatty liver disease? We at dietplusminus say that the best way to treat Fatty liver disease is through diet. You need to follow a diet that will help you to reach a healthy weight. Your diet should consist of fruits and vegetables, fish and seafood, whole grains, nuts, legumes, etc. As different people need different diets, dietplusminus recommends you should talk to a nutrition expert for a proper diet plan.

To fight insulin resistance, you should consume the right fats. Omega-3 fatty acids and monounsaturated fats are two types of good fats to avoid insulin resistance. These are present in fish, vegetable oils, walnuts, flaxseeds, olives, nuts, avocados, etc. You should also include antioxidants and supplements in your diet. Coffee, green tea, raw garlic, fruits, vegetables, vitamin E, vitamin D, etc. are some of the best antioxidants and supplements to consider.

FAQ Fatty Liver

You should also exercise daily for a healthy liver. Daily exercise can prevent you from developing Fatty liver disease in the first place. So, try to lose weight and avoid alcohol. You should also lower your cholesterol and if you are diabetic, then you must keep it in control. dietplusminus also recommends you avoid some foods. Most importantly you should completely avoid the consumption of saturated fats. So, you need to avoid poultry, full-fat cheese, yogurt, red meat, baked and fried foods, sugary candies, soda, etc. 

Commonly Asked Questions on Fatty Liver

1. How serious is the problem of fatty liver, and how can I cure it?
 

High levels of fat in the liver is linked with increased risk of serious health problems, including diabetes, high blood pressure, and kidney disease. Fatty liver in its early stage usually does not cause any harm, but if left untreated, it may lead to serious liver damage, including liver cirrhosis. 
The treatment of fatty liver primarily involves reducing the risk factors such as obesity, through lifestyle changes like diet and exercise.

2. How can one cure a fatty liver?
 

There is no medicine to cure fatty liver till now. Some lifestyle changes can help you manage your fatty liver, including:
 

1. Weight management
2. Eating a healthy diet, including vegetables, fruits, and whole grains
3. Restricting sugar and unhealthy fats
4. Avoiding alcohol intake
5. Increasing physical activity
6. Managing blood sugar levels
7. Monitoring and managing cholesterol levels

3. Can fatty liver disease be reversed naturally?
 

Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health. When it comes to weight loss, it is very important that you lose weight safely and effectively. Go for a weight loss in the guidance of a healthcare professional for healthy weight loss or to better say fat loss.

4. How do I cure fatty liver naturally?
 

First of all if you are overweight or obese, go for weight loss under the supervision of a healthcare professional. A healthy weight loss is very effective in improving liver health. Opt for a healthy lifestyle, including:

1. Eat nutrient dense foods, like fruits, vegetables, and whole grains
2. Replace unhealthy fats with healthy ones
3. Restrict sugar, sugary food items, and sugary drinks
4. Restrict alcohol intake
5. Regular exercise 
6. The best part of this healthy lifestyle is that it also helps manage other health issues, like high cholesterol, metabolic syndrome, and type 2 diabetes.

5. What is a fatty liver, and how can it be cured naturally?
 

Liver is the largest organ present inside the body and performs several vital functions in the body. When there is fat build-up in your liver, the condition is called fatty liver disease. It decreases the working efficiency of the liver, depending upon the level of fat storage in it. 
There is no medication to treat fatty liver disease till now.  Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health.

6. What are the 3 signs of a fatty liver?
 

Although, fatty liver disease is usually asymptomatic, some symptoms associated with it includes:   

1. Loss of appetite, nausea, and weight loss
2. Swollen abdomen and legs
3. Abdominal pain or feeling of fullness in the upper right side of the abdomen
4. Weakness, tiredness, and mental confusion

7. What is the fastest way to cure a non-alcoholic fatty liver?
 

The fat deposited in your liver is not an overnight process. So, don’t expect that it will be cured in just a few days. There is no medication to treat fatty liver. Undergiven are some steps to be followed to cure a non-alcoholic fatty liver:

1. Stop the intake of alcohol, sugar, sugary foods and drinks, unhealthy fats, fast foods, packaged foods, and excess salt. 
2. Include green vegetables, low carb fruits, healthy fat, nuts, seeds, and whole grains to your diet.
3. Include lean protein in your diet.
4. Regular exercise.
5. Healthy weight loss

8. What is a fatty liver, and how can we cure it?
 

Liver is the largest organ inside the body. It performs several vital functions, including food digestion, energy storage, and removal of toxins. When there is fat build up in the liver, the condition is called fatty liver. It reduces the working efficiency of the liver.  There is no medication for the treatment of fatty liver disease till now. 
Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health. If you are diagnosed with fatty liver and you are overweight or obese, consult your doctor. He/she will advise you on the best way to manage your weight.

9. Can fatty liver be reduced?
 

Liver has an amazing ability to repair and detox itself. Avoiding alcohol or losing weight may help reduce liver fat and inflammation. If you are in an early stage of fatty liver disease, these steps may also reverse the disease condition. 
 

10. Is fatty liver grade 1 harmful? Can it be cured?
 

Normally fatty liver grade 1 is asymptomatic and benign, but if left untreated it can lead to serious health conditions, like cirrhosis. 
Yes, fatty liver grade 1 can be reversed with proper weight management and diet management.

11. How do I get rid of a fatty liver?
 

There is no specific medicine for fatty liver. The only way to get rid of it is lifestyle modification as follows:

1. Stop the intake of alcohol, sugar, sugary foods and drinks, unhealthy fats, fast foods, packaged foods, and excess salt. 
2. Include green vegetables, low carb fruits, healthy fat, nuts, seeds, and whole grains to your diet.
3. Include lean protein in your diet.
4. Regular exercise.
5. Healthy weight loss.

12. Why do I have a fatty liver (16 years old) when I'm not an alcoholic, do a lot of exercise, and eat well?

Fatty liver can develop to anyone whose carbohydrate intake especially fructose intake is high. When fatty liver occur in a alcoholic person, it is called alcoholic fatty liver disease and when it occur in a person with no alcohol consumption, it is called non-alcoholic fatty liver disease. Another term, MAFLD, metabolic disease associated fatty liver disease, is also given which is used inplace of non-alcoholic fatty liver disease Metabolic associated fatty liver disease (MAFLD) is diagnosed in patients with hepatic steatosis when they have the following three metabolic conditions, either alone or in combination:

1. obesity/overweight
2. diabetes and
3. metabolic dysregulation

13. When does the body give a sign of a fatty liver?
 

Fatty liver is usually symptomless until the disease progresses to cirrhosis of the liver, if someone has symptoms it includes:

1. Loss of appetite, nausea, and weight loss
2. Swollen abdomen and legs
3. Abdominal pain or feeling of fullness in the upper right side of the abdomen
4. Weakness, tiredness, and mental confusion
5. Yellowish skin and whites of the eyes (jaundice).

14. How much time does it take to reverse fatty liver grade 1?
 

The first and foremost thing to be done in case of fatty liver disease is to fix the diet. It can take anything from 2 months to 1 year, depending upon the condition of your liver, the lifestyle modification, including diet adopted by you, and how your liver responds to the modifications adopted by you.  
Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health.

15. What is the best home-based treatment for a fatty liver?
 

Home remedies for the treatment of fatty liver disease:

1. Reduce excess weight, in case you are overweight or obese
2. Opt for Mediterranean diet
3. Do regular exercise
4. Include black coffee
5. Avoid sugar and sugary foods and drinks
6. Manage your cholesterol levels
7. Avoid consumption of substances which can irritate your liver, like alcohol. Must consult your doctor before taking any OTC medication, vitamins, or supplements if you are living with NAFLD.
8. Ask your doctor for omega-3 and vitamin E supplements. Both can reduce liver fat and reduce cholesterol levels.
9. Some substances have a positive effect on liver health, including turmeric, milk thistle, green tea, and resveratrol. 

16. How can one cure a fatty liver?
 

One can cure a fatty liver by adopting a healthy lifestyle, including dietary modifications, regular exercise, and healthy weight loss.

17. What is fatty liver disease?
 

Fatty liver disease is a condition caused due to too much fat build up in your liver. A healthy liver contains a small amount of fat. When this fat reaches 5-10% of the actual weight of the liver, the problem starts. 

18. How dangerous is fatty liver disease?
 

In the majority of cases, fatty liver disease doesn’t cause any serious problems. But in the case of 7-30% of people fatty liver gets worse over time. It progresses through 3 stages:

1. The first stage is called steatohepatitis in which the liver becomes inflamed, which damages its tissues. 
2. The second stage is fibrosis, in which scar tissue forms where your liver is damaged.
3. The third and last stage is cirrhosis of the liver in which scar tissue replaces the healthy tissue.

19. Who is at greater risk of developing fatty liver disease?
 

The chances of getting fatty liver disease increases in case if you are

1. an Asian
2. obese or increased belly fat
3. an woman whose period has stopped
4. a diabetic
5. suffering from high blood pressure and high cholesterol
6. Suffering from obstructive sleep apnea

20. What causes fatty liver disease?
 

The increased risk factors for fatty liver disease include:

1. Being obese or overweight
2. Insulin resistance or fatty liver disease
3. Metabolic syndrome
4. Certain medications 

21. How can fatty liver disease be prevented?
 

An overall healthy lifestyle can prevent you from fatty liver disease:

1. Weight management is the most important factor in prevention of fatty liver disease. If you are obese or overweight, go for healthy weight loss.
2. Half-an hour exercise per day, atleast 5 days a week is recommended for all healthy adults.
3. If you are alcoholic, limit your alcohol intake.
4. Take only prescribed medicines.

22. How is fatty liver disease treated?
 

There is no medication for fatty liver disease till now. The main focus of treatment is on controlling the factors that contribute to the condition. Treatment includes:

1. Weight management
2. Cholesterol and triglyceride management with the help of medications
3. Avoiding alcohol
4. Taking vitamin E supplements

23. Can fatty liver disease kill me?
 

Fatty liver disease usually does not cause any issues, but in some individuals it progresses to an advanced stage, known as cirrhosis of liver. Untreated liver cirrhosis leads to liver cancer or liver failure. Liver is a vital organ and you can't survive without it. 

Read our blog on fatty liver - Fatty Liver: What It Is, and How to Get Rid of It

Want to know more about fatty liver disease?

No worries join our fatty liver forum and ask questions there. we will be happy to help you.

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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 are

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

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.

Below are some foods recommended by dietplusminus that can help you lower the pain in arthritis. 

• 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!

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High Uric Acid Diet

High uric acid is most commonly detected while undergoing blood tests for any other medical condition. It is usually diagnosed incidentally and therefore, most people don’t know they have it till it worsens. Millions of cases of high uric acid are reported throughout the world every year. But, did you know it can be taken care of just by following a proper diet? Let’s see how!

What Is High Uric Acid?

High uric acid, also known as hyperuricemia, is a condition that is caused when high levels of uric acid are present in the blood. If this high concentration of uric acid is not removed in time, it forms crystals of uric acid. These crystals ultimately settle in the joints of bones, thereby leading to a condition called gout and it can be very painful. Moreover, the crystals of uric acid can also settle in the kidneys and form kidney stones. In such a severe condition, your blood and urine can turn acidic too.

High uric acid levels require immediate action and so dietplusminus urges you to get medical attention as soon as possible, otherwise, it can eventually lead to permanent bone and tissue damage, heart disease, etc. Advanced research has shown also shown that type 2 diabetes, high blood pressure, and fatty liver disease are somehow linked to high uric acid levels. This condition is more commonly seen in men than in women. In the case of men, it usually occurs after 30, and in women, it commonly occurs after menopause (around 50).

What Causes High Uric Acid?

Uric acid is actually a waste product and so your body filters it out through kidneys and in the urine. So, high uric acid levels are most commonly caused when your kidneys malfunction. If your kidneys fail to eliminate uric acid efficiently, then the acid stays in your body. However, there are some things that can slow down the process of the elimination of uric acid. These include rich foods, medical conditions like diabetes, obesity, excess alcohol consumption, stress, etc. Genetics can also play a role in this.

Some other less common factors include a purine-rich diet (liver, gamer meat, sardines, gravy, dried peas and beans, mushrooms, etc.), your body producing excess uric acid, certain diuretics, immune-suppressing drugs, vitamin B-3, certain cancers/chemotherapy, etc.

How To Cure High Uric Acid With Diet?

The best way to reduce high uric acid levels is by following a gout-friendly diet. Your diet must be low in purines. So, your diet should compromise of fruits (cherries can help to lower uric acid levels and inflammation), vegetables (potatoes, peas, eggplants, dark and green leafy veggies, etc.), legumes (lentils, beans, etc.), nuts and seeds, whole grains, etc. All dairy products are safe for you, but dietplusminus recommends consuming low-fat dairy products. Further, eggs and beverages (like coffee, tea, green tea) are all recommended.

You also, strictly, need to avoid some foods that contain high levels of purines. These include all organ meats (liver, kidneys, etc.), game meats, fish, yeasts, white bread, cakes, cookies, etc. Additionally, you should also avoid sugary drinks such as soft drinks. Dietplusminus recommends you maintain a healthy weight and exercise regularly. Plus, drinking plenty of water and cutting down on alcohol can also help.

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Dr. Pankaj Kumar after clearing MBBS from Calcutta University and DNB Family Medicine from Sir Ganga Ram Hospital, associated with Practo, DocsApp, 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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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.

Navratri Vrat Diet - Foods To Detox Your Body - Healthy Navratri Diet

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

Navratri diet recipes you can include in your diet chart for fasting

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.

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.

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.   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.

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.

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.

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.

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.

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.   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.

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.

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.

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.

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.

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.

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.

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.

Healthy Diet Plan

A healthy diet is defined as one which contains the various groups of foodstuffs such as energy-yielding foods, body-building foods, and protective foods in the correct proportions so that the individual is assured of obtaining the minimum requirements of all the nutrients. The components of a healthy diet will differ according to age, sex, physical activity, economic status, and physiological state, viz. pregnancy, lactation, and different age groups.
 

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization, and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars, and salt/sodium, and many people do not eat enough fruit, vegetables, and other dietary fiber such as whole grains.[1]

Healthy Eating for a Healthy Weight

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

• Includes lean meats, poultry, fish, beans, eggs, and nuts.

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

• Stays within your daily calorie needs.

9 tips for healthy eating:

• Do not skip your breakfast

• Drink plenty of water (6 to 8 glasses)

• Do regular exercise and maintain a healthy weight

• Eat less salt (not more than 6 gms)

• Restrict your sugar intake

• Cut down on saturated fat

• Eat more fish, including a portion of oily fish

• Eat lots of fruits and vegetables

• Base your meal on high fiber starchy carbohydrates

There are seven essential factors for a balanced diet. These are

• carbohydrates

• proteins

• fats 

• fiber

• vitamins

• minerals, and

• water

The percentage requirement of these factors differs from person to person. We are here to weave a diet completely according to your need. We at diet plus minus provide food and nutrition information and support people to improve their health. We provide advice on nutrition-related matters.

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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 [1]. 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 [2], [3]. According to studies, a minimum of 200 minutes of moderate exercise per week helps in the maintenance of weight after weight loss [4], [5], [6]. 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 [7]. According to studies, individuals lifting weights after weight loss are more likely to keep weight off by maintaining muscle mass [8], [9], [10], [11]. 

Don’t skip breakfast: Breakfast eaters tend to have healthier habits overall, including exercise, high consumption of fiber and micronutrients [12], [13], [14]. 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  [15], [16], [17]. 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 [18], [19]. 

Drink plenty of water: Staying hydrated is very important in weight maintenance. It causes fullness, hence lesser calorie intake [20], [21], [22]. Drinking water before meals leads to reduction in calorie intake when compared with those who didn’t drink water before a meal [23]. 

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 [24], [25]. 

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 [26], [27], [28], [29]. 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 [30], [31], [32]. Vegetables are high in fiber which causes fullness and hence lesser calorie intake [33], [34], [35]. 

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 [36], [37], [38]. A sound sleep of 7 hours is necessary for adults and is optimal for weight maintenance and overall health [39]. 

Stress management: Stress management is very crucial in weight maintenance. Stress increases the level of cortisol, which results in weight regain [40]. 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 [41], [42], [43]. 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. 

Bibligraphy

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43.  https://www.ncbi.nlm.nih.gov/pubmed/17010237

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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

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

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

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.

Below are 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.

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

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.

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. 

 
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 body 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. 

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.

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. 

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. 

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

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.

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

Polycystic Ovary Syndrome (PCOS): Symptoms, Causes, and Treatment

Let's understand PCOS

Polycystic ovary syndrome (PCOS) is a condition in females, in which their hormone level is affected. PCOD (Polycystic Ovarian Disease) or PCOS (Polycystic Ovarian Syndrome) are names given to the same ailment. PCOD affects nearly 1 million women per year in India only, mostly striking at an early age. As the name already suggests, in the disease, the development of multiple cysts (blisters inside the body) in the ovary takes place. Due to this ovary enlarges and excessive production of androgen and estrogen (female hormones) happens to lead to multiple disorders in the body. Symptoms of the ailment are already listed above.

PCOS causes more than normal amounts of male hormone secretion in women. This causes a hormonal imbalance in their body, leading to skipping menstrual periods and difficulty in getting pregnant. PCOS can cause some long-term health issues like diabetes and heart disease and can also cause hair growth on the face and body, and baldness. Hormonal imbalance can be fixed and the symptoms can be improved up to certain levels by the use of birth control pills and diabetes drugs.

More about PCOS

PCOS is a problem with hormones that affects women during their childbearing years (ages 15 to 44). Between 2.2 and 26.7 percent of women in this age group have PCOS. The condition PCOS causes hormone-related issues in women during their childbearing age (15 to 44 years). According to a study, between 2.2 to 26.7 % of women in this age group have PCOS.

One in every 10 women suffers from PCOD/PCOS on average. Some experiences obesity, weight gain, and acne while some experiences abnormal menstruation, irregular or heavy menstruation, depression, and loss of scalp hair are also some significant symptoms of PCOS. All these side-effects-cum-symptoms are threatening and alarming too. In a world where stress and anxiety are common, there is a high risk for women to suffer from PCOS/PCOD. But every problem has a solution and this deadly-looking worst situation also has some specific solutions.

Many women have PCOS but they don’t know it. According to another study, up to 70 % of women are unaware that they have PCOS.

Ovaries, the female reproductive organs- which produce estrogen and progesterone are affected by PCOS. These hormones are responsible for the regulation of the menstrual cycle. In addition to secreting estrogen and progesterone, ovaries also produce a scanty amount of male hormones called androgens.

There is a release of an egg each month called ovulation. The ovaries release eggs to be fertilized by a man’s sperm. Ovulation is controlled by follicle-stimulating hormone (FSH) and luteinizing hormone (LH). FSH is involved in stimulating the ovary to produce a follicle — a sac that contains an egg, after that LH stimulates the ovary to release a mature egg. PCOS can cause a group of symptoms affecting the ovaries and also ovulation. The three most common symptoms are:

1. Irregular or skipped periods
2. Cysts in the ovaries
3. High levels of male hormone

Many small, fluid-filled sacs grow inside the ovary of women having PCOS. This is what is called polycystic, which means “many cysts”. These sacs are follicles, each containing 1 immature egg. The main issue is that these eggs never mature enough to trigger ovulation. Lack of ovulation causes alteration in levels of hormones that are involved in the whole procedure of ovulation, like estrogen, progesterone, FSH, and LH. Androgen levels increase higher than usual, while the level of estrogen and progesterone falls. High levels of androgens disturb the menstrual cycle, so women with PCOS get fewer periods than usual. PCOS isn’t a new condition. Italian physician Antonio Vallisneri first described its symptoms in 1721.

In short:

Up to 27% of women during their childbearing age are affected by PCOS. The main issues associated are irregular periods, cysts in the ovaries, and high levels of male hormones.

Causes of PCOS

The exact causes of PCOS are still unknown but excess production of male hormones (androgen) inside the body may lead to it. High levels of the male hormone inside the body prevent ovaries from producing eggs normally, leading to many problems.  PCOS runs in families so, it is related to genes, meaning that if your ancestor had it there are high chances of you catching it. Insulin resistance and inflammation of tissues also lead to excessive production of a male hormone which then leads to PCOD.

The exact reason for PCOS is still a mystery for doctors. They believe that the high levels of male hormones in women are responsible for the improper function of ovaries in producing hormones and making eggs normally. In addition genes, inflammation, and insulin resistance have also been linked to excess androgen production.

Genes

It is reported in some studies that PCOS runs in families. It is also reported that a single gene is not responsible for this, many genes are involved in causing this condition.

Insulin resistance

According to some studies, up to 70 % of women with PCOS have impaired insulin function, i.e. insulin resistance. Insulin is a hormone produced by the pancreas, to help the body use sugar from foods for energy. When the insulin is not used by cells properly, the body’s demand and the supply from the pancreas both increase. Extra insulin triggers the ovaries to produce more male hormones. The major cause behind insulin resistance is obesity. Obesity and insulin resistance, together with lead to type2 diabetes.

Inflammation

Women suffering from PCOS normally have increased levels of inflammation in their bodies. Being obese or overweight can also contribute to inflammation. Excess inflammation is linked with higher levels of androgen in some studies.

In short:

The exact reason behind PCOS is not known now. Doctors believe some factors behind this like genes, insulin resistance, and higher levels of inflammation in the body.

Common symptoms of PCOS

The symptoms are visible in some women from their first period while others came to know about it after they’ve gained a lot of weight or they’ve had trouble getting pregnant.