Scientific Study of BeFitBeHealthy Program

BeFitBeHealthy (BFBH) Program is a Community Nutrition Program aimed at aiding people Focus and Contribute to their own health. The fundamentals of this Program are sourced from the WHO (World Health Organisation) guidelines of Balanced Diet.

Explaining basics of Calories, Various Nutrients and their requirements, Role of Micro-nutrients and Anti-oxidants, Role of Fasting, Hormonal Influences to health, Importance of Regular Structured Exercise as a major contributor of health, Role of dietary supplements, Importance of sufficient hydration etc are explained in brief. Thus backed by the basic scientific evidence based concepts the Meal Plan explained in this program may help an individual who follow the proposed dietary advice to lose weight and optimise their health.

The dietary advice in this program focuses on bringing about an Essential Nutrient Balance of both macro and micro nutrients thereby though being low in simple carbohydrate, it promotes sufficient intake of Complex Carbohydrates, sufficient proteins, sufficient good fats with emphasis to be sufficient in fiber content thus being Balanced in nature.

The Advantages of BFBH Program: –

BFBH program allows individual to consume 20 different low Glycaemic Index (GI) foods without any time or quantity restriction. Studies have shown that low GI foods can gives an experience of fullness and satiety [1], help in weight loss [2] and may also help if metabolic condition of an individual [3].

As per researchers of Kings College of London Dr Reze Norouzy and colleagues, GLP-1 is one of the potent Incretin hormones responsible for individual experiencing satiety, and when low GI food is consumed, a higher level of GPL-1 is released in bloodstream leading to an experience of fullness and suppression of appetite [4]. Similarly, BFBH program focuses on low GI foods and sufficient fiber intake in the form of Complex Carbohydrates sourced from whole grains, vegetables and certain fruits.   `

A 2011 Randomized Control Trial [5] by Champagne CM et al, suggests that when one substitutes individual nutrient components in the diet, there can be weight loss and concluding that increasing vegetables and fruit portions, low-fat dairy aids not only reach weight goals but also aids in maintenance. Thus when an individual consumes food high in dietary fibre in a controlled diet, it will help them with effective weight loss. The benefit of high fibre is not just limited to weight loss; some evidence also suggests that increased in dietary fibre results in a decrease of certain types of cancer [6].

BFBH program empowers individual to routinely substantially avoid simple sugar consumption. The 2014 data suggests that Indians consume a high amount of table sugar and that primarily being one of the major contributors to  Indians becoming more obese thereby having a high tendency of developing Insulin resistance (type 2 diabetes) and other metabolic disorders [7].

BFBH program explains the importance of dietary proteins and backed by the evidence that majority of Indians are protein deficient, participants are advised to be mindful of their food choices and consume enough or to at least include moderate amount of protein either in the form amounting to 0.8 to 1 gram per kg of body weight. In India, majority people eat vegetarian food (no eggs, meat), and thus they end up being low in protein consumption [8]. Low dietary protein consumption eventually over a period of time results in reduces lean mass and may even promote weight gain [9]. Thus Including moderate amounts of right quality dietary proteins helps participants meet adequate protein requirements to maintain lean mass and prevent weight gain.

BFBH program empowers individuals to participate in structured physical exercise minimum 280 minutes per week, i.e. 40 minutes’ walk daily. The physical activity of more than 250 minutes per week helps the individual reduce or maintain weight and improves health risks [10].

BFBH program offers a free seminar to individuals and educate them about nutrition and lifestyle changes. As per 2013 study by having participants understand the science behind weight loss motivates them to make lifestyle changes and gain more self-control [11].

BFBH program also focuses on creating a strong social support network platform using WhatsApp group interactions. Each participant’s progress motivates the entire group to take charge of their own health. Regular sharing of health supportive delicious recipes, current researches, health progress of participants becomes like a hand holding to aid individuals achieve health goals. Both formal and informal social network has proven to be effective in inspiring positive health behaviour, support, self-esteem and self-control [12].

Limitation of BFBH program:

BFBH program is a Universal approach to health and fitness. BFBH program is a Community Education approach to understanding basics of diet and its influence on long term health. It is certainly not a personalised diet planning for an individual’s requirement. Personalised diet planning has been proven to be more effective than a universal program [13]. Patients with specific illnesses, pregnant and lactating women, infants, children, sports people etc will benefit from personalized dietary advice from skilled professionals.


[1] S. M. de M. Batista, E. A. M. Moreira, G. M. R. Fiates, M. A. A. de Assis, and E. Teixeira, “Effect of low Glycaemic Index Diets on Satiety,” Br. Food J., 2014.

[2] J. C. Brand-Miller, S. H. A. Holt, D. B. Pawlak, and J. McMillan, “Glycemic index and obesity,” in American Journal of Clinical Nutrition, 2002, vol. 76, no. 1.

[3] T. DE, E. EJ, and B. L, “Low glycaemic index, or low glycaemic load, diets for overweight and obesity,” in Thomas DE, Elliott EJ, Baur L. Low glycaemic index, or low glycaemic load, diets for overweight and obesity. The Cochrane Database of Systematic Reviews: Protocols 2005 Issue 1 John Wiley & Sons, Ltd Chichester, UK DOI: 10.1002/14651858.CD005105, 2005.

[4] Dr Reza Norouzy, “Scientists Discover Why A Low GI Meal Makes You Feel Full,” Society for Endocrinology., 2009. [Online]. Available:

[5] C. M. Champagne et al., “Dietary Intakes Associated with Successful Weight Loss and Maintenance during the Weight Loss Maintenance Trial,” J. Am. Diet. Assoc., 2011.

[6] J. L. Slavin, “Position of the American Dietetic Association: health implications of dietary fiber.,” J. Am. Diet. Assoc., 2008.

[7] S. Gulati and A. Misra, “Sugar intake, obesity, and diabetes in India,” Nutrients, vol. 6, no. 12, pp. 5955–5974, 2014.

[8] S. Swaminathan, M. Vaz, and A. V. Kurpad, “Protein intakes in India,” Br. J. Nutr., 2012.

[9] A. Pezeshki, R. C. Zapata, A. Singh, N. J. Yee, and P. K. Chelikani, “Low protein diets produce divergent effects on energy balance,” Sci. Rep., 2016.

[10] J. E. Donnelly, S. N. Blair, J. M. Jakicic, M. M. Manore, J. W. Rankin, and B. K. Smith, “Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults,” Medicine and Science in Sports and Exercise. 2009.

[11] M. A. Ostovan, M. J. Zibaeenezhad, H. Keshmiri, and S. Shekarforoush, “The impact of training for weight loss in overweight and obese adults,” Int. Cardiovasc. Res. J., 2013.

[12] V. Cattell, “Poor people, poor places, and poor health: The mediating role of social networks and social capital,” Social Science and Medicine. 2001.

[13] J. M. Ordovas, L. R. Ferguson, E. S. Tai, and J. C. Mathers, “Personalised nutrition and health,” BMJ, 2018.

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