Online Nutritionist - Diet Chart, Weight Loss, Weight Gain Tips

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  • Have 5-6 small frequent meals instead of 3 large meals. Avoid nibbling in-between meals.
  • Do not combine eating with other activities like watching TV or reading.
  • Savour each bite. Serve small portions of food at a time and chew slowly. This not only helps in digestion but also reduces the food intake.
  • Increase the intake of fibre by adopting the following:
    • Instead of fruit juices, go for whole fruits (with skin and seeds eg. guava)
    • Instead of refined foods like maida, rava, go for whole-wheat flour, broken wheat porridge, oats. Brown bread and brown rice is better than white polished rice and white bread.
    • Have at least 3 servings (300 gms) of vegetables and 2 servings of fruits (200 gms) daily to meet the fibre requirements.
    • Use more whole pulses (with the husk), beans like rajmah/chhole and chana than split dals.
  • Instead of colas, aerated drinks, squashes, sharbats, go for lemon water, coconut water, buttermilk, vegetable soups etc.
  • Use low fat milk like toned/double-toned/skimmed milk instead of whole milk like cow’s and buffalo’s milk which have a high fat content. Remove cream from milk after boiling it.
  • Avoid red meat like mutton, goat’s meat, beef, and organ meats. Use lean cuts of meat i.e. remove fat from muscle. Instead go for fish (not fried) more often (2-3 times/ week) and chicken (once a week).
  • Go for healthy snacks like fruit salad, sprouts salad, roasted chana, murmura, chivda, and vegetable sandwich instead of fried snacks.
  • Use not more than 3-4 teaspoons of oil in a day for cooking. Use non-stick pan to reduce oil in cooking. Oil allowance is not more than 300-500ml per person per month.
  • Instead of deep-frying, use the following methods of cooking: boiling, steaming, grilling, roasting, sautéing and pressure-cooking.
  • Exercise moderation in consumption of fried foods like puri, parantha, samosa, kachori, pakoda, chips, fried namkeens, vada etc. bakery products like cake, pastries, puffs, cream and butter biscuits, sweet foods like sugar, honey, jaggery , glucose, jam, jelly, dry fruits and nuts like coconut and peanut, as they are rich in calories.
  • Drink plenty of fluids. At least 2 liters of water should be taken daily to flush out toxins from the body.
  • Avoid smoking and alcohol consumption.
  • At least 30-45 minutes of brisk walk is advised daily to maintain good health.
  • For reducing triglycerides, limit intake of rice, potato, refined foods made out of maida and rava, sweets, sugar, cold drinks, sharbat, ice cream and some fruits like banana, mango, sapota, grapes, jackfruit, custard apple, litchi.
  • Avoid butter, ghee and vanaspati, fried and oily foods.
  • For those who have high blood pressure, salt intake = 5gm/day (1 teaspoon). Avoid papad, pickles, sauces, chutneys, salted chips/ nuts /biscuits, namkeens, bakery products, preserved and processed foods

What is Nutritionist?

Nutritionist are health professional who help individual seeking advice with diet and lifestyle related issue, to help them make educated decision about food and other lifestyle choices. Online Nutritionist is a relatively new term. With growing number of lifestyle disease like diabetes, obesity etc, the need for personal nutritionist has become very important. Online nutritionist are professional who consult and monitors their patient remotely via video, phone or chat support. This help in saving a lot of time for busy individuals as well as match their fitness needs. Apart from giving nutrition counselling and diet chart, online nutritionist helps individual to be motivated to reach their personal goals.


How does Online Nutritionist program works?

Online nutritionist therapy start with matching you with a certified nutritionist followed by a video or an audio call. This allow the online nutritionist to know all about the lifestyle, food habits and preferences. Based on your history and your current goals like weight loss, weight gain etc, the nutritionist create a personalised diet chart. The first session is followed up with timely scheduled consultation for better outcomes. Apart from this the individual can chat with the online nutritionist anytime for guidance and mental support.


Are online nutritionist as effective as meeting nutritionist personally?

Yes, it is equally effective. In fact, consulting nutritionist online helps both the nutritionist as well as individual to keep track of progress because unlike face-to-face meeting with nutritionist the individual does not have to take off from work to keep up an appointment. They can engage in online session with nutritionist right from the comfort of their own home which makes them more regular with their regular follow ups. It is a wonderful option for ladies who are homemakers and cannot find time for regular workout

Morning:​ Tea/Coffee 1 cup/skimmed milk 150 ml

Breakfast:​ Idly medium size –3 /Veg Upma (wheat rawa with less oil) 11⁄2 cups with Sambar / Oats porridge with skimmed milk (1 bowl) or Vegetable sandwich (use brown bread with cheese on it) / phulka-3 with vegetables (good amount)

Sweet dish - small cup (preferably less cream & fat added)

Mid morning 10am- 11 am:​ Whole fruit –1 (apple, orange, papaya, Guava etc can be included)

Lunch:

  • Veg clear soups (no cream and thick soups)
  • Veg salad- 200 gms or 1 big plate
  • Phulka- 2(medium size) or phulka -3 only
  • Rice- 1⁄2 katori
  • Palak dal (mostly greens added)
  • Veg curry – 2 cups (2 varieties and can be taken, if cooked in less oil and masala)
  • Skimmed Curd- 1 cup


Mid evening:​ Sprouts or chine chat –1 medium bowl (not seasoned)/ veg sandwich (2 slices)/ fruit -1

Dinner:​ Veg salad 200gms Phulka- 2 Veg curry – 2 cups or Dal with vegs 2 cups Curd- 1 cup

Bed time:​ Skimmed milk- 1 cup

What is Body Mass Index?

Body mass index or BMI is the measure of body fat based on height and weight that is used for both adult men and women to assess a healthy body.

What is Cardiovascular disease- diet & lifestyle modification?

A heart disease starts with other risk factors such as obesity, hyperlipidemia, hypertension, diabetes or a family history of the same. It maybe an acute MI(myocardial infarction) or angina that requires a full evaluation and wholesome treatment.

Stats:

More than 10 million cases occur per year in India.

Symptoms:

In the acute phase signs of an acute MI or congestive heart disease or angina may be any:

  • Chest pain
  • Swelling in feet or whole body
  • Heartburn
  • Nausea
  • Vomiting
  • Loss of appetite
  • Shortness of breath
  • Sweating
  • Jaw or radiating pain to chin or arms

Treatment:

A healthy diet is an essential part of treating a patient with heart disease. Since the symptoms may recur, it is important to avoid foods that can cause heartburn so as to prevent confusion with gastritis symptoms. A low fat diet is the core component of the meal planning here. Limiting saturated fats, salts and sometimes water based on your condition, weight and average daily calorie consumption required as per allowance for height and weight a proper diet is provided to help cope up with the body’s needs. Eating frequent meals with limited portion sizes and increasing fruits and vegetables(preferred raw) as well as whole grains are key elements in this process.

Prognosis:

Most patients often improve when strict diet control and monitoring are provided. Long term improvement is found upon successfully changing diet as per guidelines in those that can undergo lifestyle modification over existing diet plan.

What is DASH Diets (Dietary Approach to Stop Hypertension)?

Hypertension is the increase in blood pressure over limits specified by of systolic pressure 140 and diastolic pressure more than 90 mmHg.

Stats:

More than 10 million cases per year in India itself are diagnosed.

Symptoms:

  • Headaches
  • Dizziness
  • Blurred vision
  • Elevated BP or others
  • Palpitations
  • Chest pain

Treatment:

Diet planning consists primarily of salt restriction in foods taken as well as cutting down fats and cholesterols that can worsen the condition. A very effective concept is the DASH diet, that may be provided by your doctor or dietician that helps in controlling the body’s blood pressure. Typically this focuses on fruits and vegetables and all foods containing more proteins and fibres, avoiding sodium, cholesterols and fats. It also emphasizes the importance of eating healthy as much as possible. It comprises of non- fat dairy items, fruits and vegetables and food rich in calcium and magnesium.

Prognosis:

Most patients often improve when strict diet control and monitoring are provided. Long term improvement is found upon successfully changing diet as per guidelines in those that can undergo lifestyle modification over existing diet plan.

Many different diet plans exist and a nutritionist recommends it to you:

  • Hypertensive diet
  • Diabetic diet
  • Hypertensive diabetic Diet plan
  • Greek/mediterranean diet
  • High protein diet
  • Lactose intolerant diet
  • And several others

What is Eating disorders?

A psychological disorder that causes the individual to follow unhealthy patterns of eating either too much or too little. They are of 2 main types: Anorexia nervosa and Bulimia.

Stats:

Every 1 in 10 individuals is affected with eating disorder worldwide.

Symptoms:

  • Binge eating
  • Loss of appetite
  • Laxative intake
  • Inducing vomiting
  • Stress
  • Low self-esteem (body image/type)

Treatment:

Most therapy is provided by Psychiatric counselling and treatment is often catered at structuring the mind to control the thoughts related to this practice. Patients are often unaware of the damage caused to the body as a result of this disorder. To heal, nutritionists often provide treatment to start with replenishing the body’s natural stores of important vitamins and minerals to treat vitamin deficiencies and prevent any too. A most essential component is to hydrate the body well, with fruits and juices as well as other healthy beverages to the extent tolerable by the patient so that organ damage is prevented.

Prognosis:

Improvement always follows after therapy and counselling sessions in combination with dietary assistance is provided. Patients return to regular diets and no longer need support. Relapse is quite rare usually.

What is Obesity?

A BMI more than 25 is considered overweight, whereas that above 30 is considered obese.

Stats:

More than 10 million cases per year.

Symptoms:

Obesity does not produce any particular symptoms by itself. But it is an illness since it predisposes those it affects to many more other problems. Excess body fat is a sign of body damage that can lead to more deaths worldwide than any other disease.
Obesity is directly linked to:

  • Hypertension
  • Diabetes
  • Heart diseases or Myocardial Infarction or increased cardiovascular risk
  • Musculoskeletal disorders like arthritis
  • Certain types of cancer.

Most commonly obesity is caused by an improper diet & lifestyle that maybe during any period of time after birth till person’s current age.

Treatment:

Usually with a strict diet and lifestyle control, most cases can be reversed. However, this requires a strong control over nutrition and good exercise schedule incorporated in the schedule. A dietician often advises to count calories for everything consumed and often to limit the intake. Also burning more calories, with healthy methods which suit your body type best are taken into consideration and offered to you.

Prognosis:

Most cases improve when given the opportunity and a safe time to lose weight and return slowly to a lower BMI.

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