How Can You Maintain a Normal Body Mass Index by Adjusting Your Diet?

How Can You Maintain a Normal Body Mass Index by Adjusting Your Diet?

body mass index

Who doesn’t want a healthy body? But to achieve it, you need constant monitoring. Body mass index helps you to calculate and keep a check on your body weight.

What does body mass index mean?

A person’s Body Mass Index (BMI) is the calculation of body fat.  In the formula of BMI, you just have to put the height and weight and it will show if your weight is healthy or not. This can be simply calculated by a BMI calculator.

In the BMI calculator, a person’s weight in kilograms is divided by height in meters square. 

Normal range of BMI

The normal Body Mass Index (BMI) for an adult should be between 18.5 to 24.9.

In special cases, where you want to know the BMI of children and young people, other factors, like age and gender, are also considered.

What BMI chart tells us?

BMI Categories in a chart are as follows:

  • Values less than 18.5 means you are underweight
  • Values between 18.5-24.9 means you have a normal weight
  • Values between 25-29.9 means you are overweight
  • Value 30 or greater means you are obese

Why do you appear slimmer but, your weight isn’t reducing?

When your dresses are getting loose, but your weight is confusing you. It is the same as it was when those dresses fit perfectly. You might think, am I doing something wrong? Don’t panic!

It happens to athletes, weight trainers, and heavyweight boxers, all the time because the BMI calculator doesn’t measure muscle tone and bone density.

Muscles are denser than fat, and they are also more compact. That is why you look thinner, though your weight is the same as the weight of an obese person.

Why it is important to maintain a normal body mass index (BMI)?

Fat deposit is the first step in developing different diseases. Fat usually deposits around your organs such, as the tummy, heart, and arteries, etc.

These diseases caused due to excess weight include:

  • High blood pressure and heart diseases

Excess weight affects all the systems of the human body. An increase in cholesterol level, rise in blood pressure and blockage of arteries damage the heart. Also, a blocked artery leads to an increased risk of stroke.

  • High hormone level

In overweight females, the level of male hormones increases which causes acne, an increase in facial hair, and may lead to heart diseases. 

  • Diabetes mellitus

Insulin level also increases in overweight individuals. High insulin hormone leads to diabetes mellitus.

  • Sleep disorder

Sleep apnea is a sleep disorder in which people suffer from low levels of oxygen. That happens because overweight people suffer from sleep apnea and stop breathing many times at night.

  • Lower body problems  

An overweight person develops lower body problems. They have week knee and hip bones and are at high risk of osteoporosis. Their bones become fragile and prone to breaking.

Due to the diseases mentioned above, you should maintaining a healthy weight. You can normal body mass index (BMI) by maintain a healthy lifestyle.

One of the things you should be focused on, in maintaining a healthy lifestyle, is diet.

Nowadays, many weight-loss diets are being recommended by dietitians and nutritionists. One of these is the Keto diet.

What is a keto diet?

The Keto diet is a low carbohydrate, high protein diet which helps in weight loss. In this diet, the focus is on getting a large number of calories from proteins and fats. It is recommended to cut down carbohydrates which digest easily.

How does a keto diet works?

The idea of this diet plan is to use protein and fat to produce energy rather than carbohydrates. This process of using fats and proteins and fuel is called ketosis. In ketosis ketone bodies are used instead of sugars that we get from carbohydrates (such as vegetables and fruits, wheat, rice, and other grains, etc.

So, in simple words when you deprived your body of carbohydrates, it starts consuming stored fat.

This is very complicated and you need an expert consultant for this.


  • You need fewer carbs i.e. 20 to 50 grams
  • Ketosis takes few days to start
  • You need a specific amount of fat and protein

Who can use this diet?

It is used mostly by people who want to reduce weight. But it can also be used to manage certain medical conditions.

Such as:

  • Epilepsy
  • Heart diseases  
  • Cancer
  • Alzheimer’s disease
  • Parkinson disease
  • Polycystic ovary syndrome
  • Brain injuries
  • Acne
  • Diabetes  

Exercise and diet help to reduce weight but sometimes a person cannot do so. When diet and exercise fail to reduce weight and people face serious health issues due to obesity, people go for weight loss surgery. 

With the wrong eating habits, people gain weight and are at risk of many diseases. So, it is advised to have a normal body mass index (BMI). Weight can be reduced by adopting a healthy lifestyle.

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