Health Tips
Stay healthy by reading wellness advice from our top specialists.

With the rise in number of people suffering from obesity, the importance of following weight loss diets is gaining momentum. There are a lot of fad diets in today's time that claim to cut down weight quickly. But these diets follow a restrictive pattern and eliminate one or more class of foods, which are otherwise essential for our nutritional needs. For instance, the hugely popular keto diet lets you eat only high-fat, high-protein foods but disregards carbohydrates completely. And, there are some diets that rely on carbohydrates and fibres, but shun away fatty foods. Following any of these diet means that you'll have to shun some kind of foods that you had been consuming regularly till now.

Going on such diets may help you lose weight faster but might backfire later. Feeling of dissatisfaction and frustration may crawl in, which will eventually make you eat more to beat the stress. Moreover, all kind of foods are important for normal functioning of the body. You need carbs as much as you need fats. So now, the health experts have come to a conclusion that the most beneficial and sustainable way of maintaining weight is to eat to your heart's content.

What Is Satiating Diet?
A new version of diet - satiating diet - is making news these days for its positive approach towards weight loss. It proposes eating nutrition-rich foods that fill the stomach and satiate the appetite to the hilt. A satiating diet consists of foods that are high in fibre (like breads), protein (like eggs), healthy fats (like avocados), dairy products (like yogurt) and fruits and vegetables. All these foods have their own individual nutritional properties that contribute in bringing health and wellness to us.

Some foods are good for heart health, some are good for digestion and some protect the body from harmful free radicals. Is satiating diet the best diet for weight control? Will it be successful in the long run, negating the effects of other factors like irregular sleeping, long working hours etc.? We are not sure. However, we do believe in following a balanced diet and fulfilling all our nutritional requirements.

World Asthma Day is observed on first Tuesday of the month of May every year. The day is designated to spread awareness about the symptoms and cure of the disease. Scores of people are grappling with this illness across the globe, and with constant rise in pollution level in the air, the problem is only getting worse. Asthma is an inflammatory disease that obstructs the airways of the lungs and causes problems like breathlessness, cough and wheezing. Besides air pollution, food adulteration, stress and chemical ingestion, there are certain foods that can trigger asthma. Likewise, there are some foods that can help alleviate the problem.

Asthma is hard to cure but can be tackled with diligent alternation in one's lifestyle. Though natural surroundings are difficult to alter, one can always modify their diet to keep asthma at bay or handle it if it occurs.

Here Are Some Basic Diet Tips That Can Be Useful In Preventing Or Combating Asthma:

Consume Omega 3 Fatty Acids

A study published in 'American Journal of Respiratory and Critical Care Medicine' suggests that foods rich in Omega 3 fatty acids provide protection against indoor pollution caused by cooking, cleaning and smoking. Fish, nuts and seeds are some of the foods that have high Omega 3 fatty acid content.

Avoid Omega 6 Fatty Acids

Put a cap on the consumption of Omega 6 fatty acids that can propel inflammation - reads the report in 'American Journal of Respiratory and Critical Care Medicine'. Vegetable oils like soybean, corn, safflower and sunflower oil are known to contain Omega 6 in large quantities.

Have Vitamin D-rich foods

According to a study, published Journal of Allergy and Clinical Immunology, In Practice, vitamin D plays a key role in treating asthma. Lead author, Sonali Bose mentioned, "Vitamin D is a molecule that may influence asthma by impacting antioxidant or immune-related pathways." Fatty fish, mushrooms, foods fortified with vitamin D like bread, orange juice and milk are some foods that can prove beneficial in handling asthma.

Try Ayurvedic Remedies

Dr. Dhanvantri Tyagi, an Ayurveda specialist, states that there are a number of home remedies that can quell the problem of asthma. Regularly consuming turmeric milk, carrot and beetroot juice, mint leaves (consumed in form of mint tea), ginger and honey are some magical amalgams that provide a natural defence against asthma.

Refrain From Junk And Dairy Products

Microbiologist nutritionist and health practitioner, Shilpa Arora advises against too much consumption of junk food, preservatives and dairy products. These foods can accelerate the occurrence of common infections and their persistence can lead to asthma.

These food modifications can be tried if symptoms of asthma have begun to crop up. But, if you have been seriously suffering from the disease for a long time, it is best to consult your doctor and nutritionist before drastically changing your diet.

Protein is said to be a building block for the body. That being said, a high protein diet can either have some great results to show, or some terrible consequences. As long as a person is willing to learn more about it, only the former will appear!

When a person thinks of a diet which is high in protein, the automatic association is with the famed Atkins diet. This is a diet which is not only high in the amount of protein consumed but is low in the relative amount of carbohydrate.

Who is it For?

A high protein diet is a way to go, if a person is looking to build a little muscle and does not consume enough protein in his or her current or normal diet. However, studies have found that only professional endurance athletes showed any benefits from a hike in their consumption levels of protein and that too, they could have received these benefits by just eating more food. So, it is fair to say that the normal person is not likely to need more protein than what he or she already gets by the way of his or her run of the mill diet.

It can be bad too, in addition to this, if a person has an amount of protein which is beyond what is good for him or her according to the activity level, it can be quite bad. This is because a lot of the sources of protein which most people receive their protein from also happen to be quite high in terms of the saturated fat content, which can put the heart at a great amount of risk. Moreover, gout can also occur and it is something that is not curable, but can only be managed. A person who is considering the prospect of going on a high protein diet should take these possible side effects into due account prior to making his or her decision regarding the same.

Small is Big A, modest increase in the protein part of a person’s diet can be good and there are a variety of ways a person can go about this including by having some simple munch foods such as almonds. Things like these can serve well as snacks and can go a long way in preventing a person from bingeing on something less healthy just due to his or her being ravenously hungry. Another option is Greek yogurt, as is chia seeds, which can be added to almost anything!

A very low body mass index can be due to many causes including genetic, developmental and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:

Know your calorie needs

Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day. Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:

BMR * 1.2 - If you are sedentary
BMR * 1.375 - For light exercise
BMR * 1.55 - Moderate activity
BMR * 1.725 - High activity
BMR * 1.9 - Intense activity

Diet to follow

Gradually increase your calorie intake

Eat healthy and timely

Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils and creamy soups

Have foods rich in protein, avoid watery fruits and veggies

Avoid trans-fats

Do not binge, pace yourself through your diet regime

Have dietary supplements and protein shakes

Build muscle to increase body weight

Include weight training in your daily regime

Compensate for extra calorie lost in training

Do not over do it, rest is equally important in building muscle

#Things to remember

Stop eating junk food, eat healthily

Hydrate yourself well

Rapid weight gain may cause stretch marks

Be careful when choosing fatty foods as
overindulging in them can lead to heart diseases and type 2 diabetes

Overeating may cause bloating, stomach aches and cramps

A person, in order to be a successful sportsman or sportswoman needs to take a good care of his or her diet plans on a daily basis. They need more energy, proteins, vitamins, calories, minerals, carbohydrates and fats than other people, who are not involved in sports. Also, the requirement of energy varies in different sportsperson.

On an average, a sportsman below 30 years of age needs 3000 Kilo calories of food whereas those beyond 30 years need 2800-3000 Kilo calories of food daily.

The different requirements in the diets of a sportsman are explained as follows:

1.Carbohydrates: It is found in whole grains and fruits. Also the diet should comprise of foods rich in fiber.

2.Proteins: Proteins are the building blocks of the body which is why a sportsperson need it the most. It builds their immunity and increases the ability of the body to handle physical stress and strain. It is found in chicken, fish egg whites, milk, yoghurts, beans etc.

3.Fats: They are required for the proper lubrication of the bones. They also help in the absorption and transportation of fat soluble vitamins. Have foods with saturated fats like nuts, olive oil, fatty fish, low fat milk and low fat dairy products.

4.Vitamins & Minerals: Adequate amount of vitamins maintain the health and integrity of the cell bodies in the body. It also fights against the stress by destroying few unnecessary substances in the body and increasing antioxidants.

5.Hydration: Proper hydration of the body is essential for a sportsperson in addition to other necessary nutrient requirements since it increases the functionality of the person. This is because proteins might result in constipation in the body the effect of which is nullified by the supply of
adequate amount of water.

6.Fiber: Apart from these, foods rich in fiber are also required since presence of adequate amount fiber in the body helps in having regular bowel movement in a person.

7.Salt intake: Salt is an important ingredient in the diet of the sportsperson since salt is the key source of sodium which has contribution towards keeping one healthy.

Dr. Abhay Singh
Dr. Abhay Singh
MBBS, Family Physician, 2 yrs, South Delhi
Dr. Rohan Shirole
Dr. Rohan Shirole
MS/MD - Ayurveda, Dermatologist Family Physician, 4 yrs, Pune
Dr. Praisy David
Dr. Praisy David
BAMS, Pune
Dr. Ajaykumar Kumawat
Dr. Ajaykumar Kumawat
BHMS, Family Physician, 14 yrs, Pune
Dr. Ankita  Bora
Dr. Ankita Bora
MBBS, Adolescent Pediatrics Allergist, 2 yrs, Pune