AAP KITNA BHI GYM JAAO, YEH DIET MISTAKE AAPKO WEAK RAKHENGI! | Expert Advice | Dr. Hitendra Garg

Why Indians Are Less Healthy Than Western Populations | Diet & Exercise Tips | Dr. Hitendra Kumar Garg

Dr. Hitendra Kumar Garg, Senior Consultant in Gastroenterology and Hepatology at Indraprastha Apollo Hospital with 15 years of experience, explains why Indians typically have poorer health outcomes compared to Western populations.

In this informative video, Dr. Garg identifies two key factors affecting Indian health: diet and exercise habits. He offers practical advice for improving overall health:

Diet Recommendations:
- Reduce carbohydrate consumption (rice, potatoes, rotis) to only 5-10% of diet
- These carbs form the staple of most Indian diets but contribute to poor health
- Increase protein intake to 70-80% of diet (lentils, paneer, chickpeas, eggs, chicken, fish)
- Limit fat to approximately 10% of diet
- Avoid unhygienic roadside food and fried items like pizza, burgers, and samosas to improve digestion and reduce infections

Exercise Guidelines:
- Incorporate both cardio (running, walking) and strength training
- Focus on muscle-building exercises to utilize protein efficiently
- Dr. Garg explains that excess protein is eliminated through stool, unlike excess carbs and fats which get stored as body fat
- Building muscle increases protein requirements and enhances the body's ability to fight illness

"A balanced diet that's high in protein and low in carbs keeps us healthy and improves our digestive strength," emphasizes Dr. Garg, highlighting how these simple changes can significantly improve overall fitness and disease resistance.

Experience expert gastroenterology care and nutritional guidance at Apollo Hospitals.

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