Readymade Diet Plans

Diet plan for weight loss

− Weight Loss Diet Plan −

Most of the people keep looking for weight loss plans to achieve ideal body weight as per BMI. If you are also thinking of the same, don’t worry, we have some good news for you. We are going to share an effective weight loss plan for healthy individuals. If you are having any medical condition, you may refer to our nutritionist for a customized diet plan.

A good weight loss diet plan is one that not only help you lose the extra fat present in the body but also help you to get the daily requirement of nutrients. This diet plan has sufficient options and variety that will help you to keep your weight loss journey interesting and achievable at the same time.
This weight loss diet plan with exercise works effectively, and the results are evident in a few weeks to months.

  • Breakfast

    Most of us skip breakfast due to a lack of time in the morning or work commitments. But it’s the most important meal of the day as our body has been fasting for more than 8-10 hours after the last meal and is devoid of any fuel to the body. So, start the day right by eating a healthy breakfast. It is important to drink a glass of water after you wake up in the morning. You can add lemon juice or cinnamon. You must consume this before your breakfast.

  • Mid-Morning Snacks break

    You can have roasted seeds and nuts or a fruit of your choice and avoid eating junk food which is also tempting food for everyone due to excessive hunger, especially in case of weight loss diet plan for women. 

  • Lunch

    One must understand that lunch should comprise of the healthy fats, proteins, and carbohydrates in required proportions. Lunch should be a little fulfilling to ensure satiety for long hours as dinner has to be light. It should have a balanced proportion of carbs, protein and fat.

  • Evening Snacks

    You can have a fruit or seeds to satiate your early evening hunger pangs. Apples and pumpkin seeds may be helpful in your weight loss journey.In this way, you can avoid the temptation of eating unhealthily and ready to eat food items in the evening time.

  • Dinner

    One must prioritize keeping dinner light and healthy during the night time. It’s recommended to finish dinner till 8 pm for proper digestion, thus enabling weight loss. 

− Weight Loss Diet Plan −

Food Choices

Meal Time Meal Type Option 1 Option 2 Option 3
6:00 AM 1-2 Glass of water with lemon or cinnamon
7 am-10 am Breakfast Moong Dal Cheela with glass of Lassi Bowl of Oats / Musli / Cornflakes / Dalia with Milk or Nuts and seeds with a glass of milk or bowl of Curd Stuffed omelette with Milk
11 am-12 noon Mid-Morning Snack Roasted Nuts and Seeds A Bowl of Fresh Fruit such as Apple, Watermelon, Guava Roasted Makhana
1 pm - 3 pm Lunch 1-2 whole wheat / Missi / Bajra / Jowar Roti with Dal, Veggies and Curd Besan Cheela with mix Veggies and Curd Brown Rice with Dal, mix veggies and curd
4pm - 6pm Evening Snack Makhanas, nuts or seeds Any fruit of your choice
7pm -8 pm Dinner Brown rice with Dal and Green Salad 1 Multi grain Roli with dal / Masala Chicken and veggies 1-2 roti with mix vegetable
10-11 pm Bed Time Green tea Cup of Milk 1 glass of water

This diet plan has to be followed for 3 months to see a visible weight loss ranging between 5-6 kg per quarter.

− Atkins Diet Plan −

It’s a low carbohydrate, moderate protein and high fat diet plan. Atkins is one of the best diet plans known worldwide for weight loss and generally called a low carb diet plan. Here purpose to consume less carbohydrate is that instead of carbs, body start burning fat for energy. Carbs mostly comes from grains, breads, sugary drinks, sweets, legumes and potatoes hence this diet plan focusses upon their drastic reduction. This plan has phases where….

Initially for 2 weeks, you need to consume less than 20 gms of carbs per day. Eat high fat, high protein with low carb vegetables such as bell peppers, Radish and broccoli. This will give head-start to weight loss.

Then keep adding carbs slowly as you get close your ideal weight. Some people opt to eat more low carb vegetable and fruit to ensure enough amount of nutrients and fiber is consumed.

Atkins Diet

What to limit/Reduce in Atkins Diet

  • Grains (Refined): White bread, Pasta, White rice
  • High Carbs Fruits: Banana, Mangoes, Grapes, Pears for 1st two weeks only.
  • Starchy Vegetables: Potatoes including sweet potato
  • Legumes: Beans, Lentils, Chick peas for 1st two weeks only

What to Add in Diet

  • Healthy Fats: Desi Ghee, Olive oil, Coconut Oil
  • Dairy Products: Butter, Full Fat Milk, Curd, Cream, Paneer, Cheese
  • Eggs: Nutrients dense and omega 3 fatty acids enriched
  • Nuts and Seeds: Almonds, Cashews, Walnuts, Sunflower and Pumpkin seeds
  • Meat: Chicken and Red meat
  • Low Carb Vegetables: Bell Pepper, Spinach, Broccoli and others
  • Whole Grains: Oatmeal, Bajra, Ragi, Quinoa, brown rice

Beverages

  • Green Tea: High in anti-oxidants and may help manage free radicals in the body
  • Water: Helps in better digestion, gut health and maintain necessary fluids in our body
  • Coffee: This is also High in antioxidants

Note: Vegetarians and Vegan diet followers have to ensure that their 45% of their diet should contain plant based or dairy based fat and 31% should be plant or dairy protein like soya, beans, nuts and remaining can be carbs.

− Keto Diet Plan −

Its again a low carbohydrate high fat diet plan and very similar to Atkins diet but unlike Atkin’s diet it do not increase carb intake gradually. Keto diet plan stick to low carbs led to Ketosis, a condition when your body gets more energy from fat. It may benefit in weight loss but can be difficult to maintain.
Normally our body prefer to use blood sugar for energy. However, during ketosis our body use Ketones produced from fat for energy which helps in weight-loss. Keto diet can cause significant reduction in blood sugar and insulin levels also.

Standard Keto Diet contains 70% Fat, 20% Protein and 10% carbohydrate whereas High protein Keto diet contains 60% fat, 35% Protein and 5% carbs. People sometimes use Keto diet of 5 days in a week followed by 2 high carb days.

− Balanced Diet Plan −

A balanced diet contains balanced amount of all the nutrients required by the body to remain healthy, grow and free from illness. In addition to it a healthy, balanced diet provides the necessary energy requirement, improves brain function, provide adequate amount of nutrients like vitamin, mineral and builds up immunity.

Essential components of a balanced diet

  • Carbohydrates

    Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a significant diet component, you should not treat all carbs equally.
    Sources of healthy carbs are

    • Whole grains like Oats, Quinoa
    • Whole wheat, Dahlia
    • Legumes
    • Millets like ragi, bajra, barley
    • Vegetables

  • Protein

    Protein helps you build muscles and develops skin and hair. It should constitute 10-12% of your diet.
    Sources of protein are

    • Legumes and beans, soyabean
    • Poultry-Chicken, Turkey
    • Seafood- Fish, Crab, Prawn, Lobster
    • Eggs
    • Lean meat- Lamb, Pork
    • Nuts and Seeds
    • Curd

  • Fat

    It is a misconception that fats are bad for your health. It would be best if you chose healthy fats as fats help you maintain your body temperature and help absorb fat-soluble vitamins A,D,E & K.
    Sources of healthy fat are

    • Nuts
    • Avocados
    • Seeds
    • Olive oil, Desi Ghee
    • Fatty fish

  • Vitamins

    Though there are 13 essential vitamins, you should take vitamins A, C, B, and D measures.
    Sources of vitamins are

    • Poultry
    • Seeds
    • Nuts

    Water

    You should take at least eight glasses of water as it hydrates your body and is used in body functions.

  • Minerals

    Minerals help release energy from the food you take and promote the growth of organs. Some essential minerals are iron, calcium, potassium, iodine, and sodium.
    Sources of minerals are

    • Fish
    • Meat
    • Beans
    • Cereals
    • Nuts & Seeds

  • Fibre

    Fibre helps in digestion and also helps in lowering your Cholesterol and blood sugar levels
    Sources of fibre are

    • Oats, Dalia, Quinoa and Brown rice
    • Beans
    • Whole grains
    • Nuts & seeds

Avoid the below foods for a healthy life

  • Red meat
  • Refined grains (cereals) like Refined Flour (maida), Packed Breads, sewain, noodles, pasta
  • Trans fat, butter, cheese
  • Added sugar
  • Pastry
  • Processed foods

Balanced Diet Plan

Days Break
fast		 Lunch Dinner Snacks
Day1 Bowl of oats + Glass of milk Roti + Dal + Veggies + Curd Brown rice + Dal + Green salad Nuts/ Fruit/ Seeds/ Smoothie
/Yoghurt
Day2 Omelette stuffed with veggies + Glass of milk Brown rice + Chicken/Paneer curry + Salad 2 multigrain Roti + Dal + Salad Smoothie/ Nuts/ Fruit/ Seeds/ Yogurt
Day3 Namkeen Dalia + Fruit 2 Bajra roti + Dal + Veggies + Curd Brown rice + Dal + Salad Fruit/ Nuts/ Seeds/ Smoothie/ Yoghurt
Day4 Moong dal Cheela + Glass of milk Brown rice + Salmon fish curry/ Soya Bean + Salad 2 Roti + Dal + Salad Fruit/ Nuts/ Seeds/ Smoothie
Day5 Besan Chilla + Glass of milk 2 Jowar Roti + Dal + Veggies + Salad Brown rice + Dal + Salad Fruit/ Nuts/ Seeds/ Smoothie
/Yoghurt
Day6 2 Brown bread with an omelette + Glass of milk Brown rice + Dal + Veggies + Salad 2 Multigrain roti + Dal + Salad Fruit/ Nuts/ Seeds/ Smoothie
/Yoghurt
Day7 Poha + Glass of milk 2 Roti + Mixed vegetable + Roasted Chicken + Dal Brown rice + Dal + Salad Nuts/ Fruit/ Seeds/ Smoothie

− Pregnancy Diet Plan −

A healthy, well-balanced diet in pregnancy is essential for the well-being of the mother and her baby. This is because whatever mother consumes during pregnancy is the main source of nutrition for the baby. A mother’s diet should contain a variety of healthy foods like fruits, vegetables, and proteins to provide the important nutrients and nourishment a baby requires for growth and development. When it comes to eating healthy in pregnancy, deciding which foods are the most beneficial for you and your baby’s health can be challenging.

Wondering, what to eat during pregnancy. Below mentioned is the pregnancy food list that has all the necessary nutrients needed for your baby's proper growth.

  • Dairy Products: Dairy products are rich in various nutrients like calcium and vitamins that support the baby’s development.
  • Legumes: Legumes are rich in plant-based nutrients providing protein, fibre, iron, folate, and calcium, all of which are needed more during pregnancy.
  • Sweet Potatoes: Sweet potatoes are high in a vitamin called beta carotene, essential for healthy fetal development.
  • Salmon: Salmon is rich in an omega-3 fatty acid called docosahexaenoic acid (DHA), which is deficient in pregnancy and, therefore, needs to be supplemented.
  • Eggs:Eggs are an excellent source of protein. They provide amino acids that the baby needs for development. Additionally, they contain more than a dozen beneficial vitamins and minerals, including choline.
  • Broccoli and dark, leafy greens: Dark, leafy greens like broccoli are rich in vitamins A, C, B6, K, folate, and antioxidants. So, they ensure a good haemoglobin supply, promote healthy bones, and prevent skin problems.
  • Lean meat and proteins: Lean meat is an excellent source of good-quality protein, which is beneficial for health during pregnancy.
  • Berries: Berries contain a good amount of water, healthy carbohydrates, vitamin C, and fibres. In addition, they may help increase your nutrient and water intake.
  • Whole grains: Whole grains are rich in minerals and vitamin B that the growing fetus needs to develop in almost every part of its body.
  • Avocados: Avocados are high in many nutrients, including vitamin C, folate, and magnesium, all of which play a critical role in the baby's development.
  • Dry fruits: Dry fruits are high in calcium, potassium, and zinc. Being rich in fibre, they help prevent constipation in pregnancy.
  • Fish liver oil: Fish liver oils are rich in omega-3 fatty acids, the healthiest forms of fat. They reduce the chances of preterm delivery.
  • Water: Drinking at least 8-11 glasses of water daily during pregnancy is essential. It helps in better digestion and maintains the protective fluid called amniotic fluid around the fetus.

− Foods to Avoid During Pregnancy −

  • Undercooked, raw, and processed meat: Processed meat is likely to contain listeria bacteria which can cause food poisoning and vomiting in pregnant females. Raw and undercooked meat is also likely to carry micro organisms, including bacteria that can give rise to sickness.
  • Raw eggs: Raw eggs should be avoided in pregnancy as those can be host to disease-causing bacteria called salmonella, which can cause food poisoning, vomiting, and diarrhoea.
  • Caffeine: Caffeine is a stimulant that tends to increase your heart rate and blood pressure, both of which are detrimental in pregnancy. Also, caffeine can cross the placenta, the barrier between you and your baby.
  • Raw sprouts: Raw sprouts flourish in warm and humid conditions, which are ideal for the growth of bacteria (like Salmonella and E. coli). So, consuming raw sprouts can make you sick.
  • Unwashed produce: Consuming unwashed or contaminated food products in pregnancy can expose you to a harmful parasite called Toxoplasma gondii, which is abundant in undercooked meat and unwashed vegetables.
  • Unpasteurized milk, cheese, and fruit juice: Raw, unpasteurized milk may contain bacteria like E.coli and Listeria which can give rise to foodborne illnesses.
  • Alcohol: Alcohol consumption in the first trimester of pregnancy can cause structural defects in the baby; that is, the baby may have abnormal facial features.
  • Processed junk foods: Consuming processed junk foods during pregnancy can increase the amount of a toxic substance called acrylamide in the mother's body, which is harmful to the baby. This Indian diet plan for pregnancy may or may not suit everyone. In case of food allergies and complications, we can plan a personalized diet chart This Indian diet plan for pregnancy may or may not suit everyone. In case of food allergies and complications, we can plan a personalized diet chart.

− Vegan Diet Plan −

Plant based diets are becoming quite popular in India, increasing number of people are turning to vegetarian diets due to health and environment concerns, and appear to among the top food trends now a days. Vegan diet is one such diet which has seen an exponential increase in its takers with a lot of celebrities endorsing it.

Vegan diet is one that consists of only plant- derived foods and also restricts the use or consumes any animals or animal products including milk, eggs, desi ghee or honey. A Healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, Whole grain products, Seeds and Legumes. Vegan diets are rich in fiber, vitamins, antioxidants and nutrients. This diet is considered to be effective in managing diabetes, HTN, cardio-vascular diseases, Blood sugar & certain cancers. This diet may be suggested to people with heart disease or with elevated lipid levels as vegan diets are low in saturated fat. But one should seek guidance from a nutritionist when following the diet because it may result in deficiencies of micronutrients like calcium, iron and B12, for which supplements have to be taken.

In vegan diet one needs to monitor the protein intake and include dals, nuts/ seeds and millets daily in each meal to meet the requirements. Often plant based protein supplements are recommended also. Long-term adherence may be a problem as it is difficult because alternatives like almond or soy milk are not very readily available and more expensive than regular milk. Also, getting a vegan dish when you go to restaurants is almost impossible in India.
With good planning and understanding one can follow a Vegan diet and get all required nutrients for a healthy life.

− Vegan Diet Plan −

Food Choices
Meal Time Meal Type Option 1 Option 2 Option 3
6.00 AM Bed time Green Tea/
Black Tea/
Black coffee		 1-2 Glass of water with lemon or cinnami
7 AM-10 AM Break
fast		 Stuffed cheela/ Poha/
Pancakes with almond Milk		 Almond Milk smoothie with nuts and seeds and banana / peanut butter and Tofu Salad Idli/
Uttapam with sambhar
11 AM-12 NOON Mid Morning Snack 1 Bowl of Fruit like papaya or apple with coconut water Roasted Makhana
1 PM - 3 PM Lunch Rice with Dal with Salad 2 Roti with Dal/
Vegetable with Salad
4 PM - 6 PM Evening Snack Makhanas, nuts or seeds 1 bowl mixed fruits Steam sprouts
Pre Dinner 1 Bowl of Soup Coconut Water
7 PM - 8 PM Dinner 1-2 Chapati with Dal with Salad Dalia 1-2 roti with mix vegetable and Salad
10:00 PM Bed Time 1 Cup of Almond Milk

You need to understand that the diet portion of every meal of the day must be tracked carefully throughout the weight loss journey. Breakfast and Lunch must comprise the largest portion of food items, with dinner having the minimum portion. Also, Hydration is the key to good health and healthy weight loss. Drink plenty of low-calorie liquids like coconut water, fresh lime water, soups, lassi besides water.

The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.

Weight Loss plan has to be developed by keeping below steps in mind:

  • Setting Up Realistic Goals
  • Creating a Nutrition Plan
  • Meal Planning
  • Physical Activity
  • Hydration and Sleep
  • Tracking progress
  • Coping with Challenges

Realistic Goals

First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Check BMI calculator given on website to determine your ideal weight. If you need to lose weight, aim to lose 1 to 2 kg per month. People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.

Creating Nutrition Plan

Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow our information wrt role of nutrition in weight loss. It recommends a varied diet that includes:

  • Vegetables and fruit
  • Grains (including whole grains)
  • Protein foods
  • Dairy
  • Oils

Below all factors need to be taken into consideration in a healthy nutrition plan which are Hormones, Medical conditions, Physical activity levels, Medications, Sleep, Genetics, Environment, Mental health. Refer our readymade diet plans for a healthy you.

Meal Planning:

Your body requires nutrients every day to function properly. Designed plan to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains. When you plan meals, consider these plate proportions:

  • Make half your plate vegetables and fruits.
  • Make a quarter of your plate grains. Choose whole grains at least half of the time.
  • Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds
  • Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt

The exact amount of food you will need depends on your goals. In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy etc.

A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day

Physical Activity

Being physically active is associated with weight loss because exercise burns calories. Doctors suggests 150 minutes per week of physical activity for health benefits.However, this amount may not be enough for weight loss. International guidelines recommend 300 minutes of exercise per week which is almost 50 minutes to 1 hr daily for people trying to lose weight.

Nutrition and exercise are both important factors in weight loss. Studies show that exercise onl, without dietary changes, may help with a small amount of weight loss only hence diet is a crucial factor. Diet and exercise are both important and should be paired together for the best results.

It's important to choose physical activities that you enjoy so you are more likely to stick to them for a long time. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits. As a beginner, start by taking a walk every day and lifting light weights. Walk for longer and do more reps with your weights as the weeks go by.

Hydration and Sleep

Other factors that affect weight include hydration and sleep. When it comes to fluid and hydration, many Indians rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain.

Water is a better choice than sweet beverages when trying to manage weight since it contains no calories or sugar. Replacing sugary or calorie-rich beverages with water can help with weight loss. Some studies indicate that drinking water before meals may decrease food intake during meals, which may help eaters feel more satisfied with fewer calories. Staying hydrated is important because studies show that consistently being under-hydrated is associated with increased body weight .

Studies also show a connection between sleep patterns and weight. Poor sleep is linked to increased calorie intake, mostly from snacks that are high in fat and refined carbohydrates. Poor sleep also may affect hormones involved in weight, appetite regulation, and metabolism.

Some evidence suggests that people who sleep less than seven hours per night are more likely to have obesity. If you don't sleep for at least seven hours per night, consider working with a sleep specialist as part of your weight loss program. Here are some tips to help with better sleep.

Tracking Progress

If you set measurable goals, it's easier to track your progress. For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress.

Some people like to keep a food or exercise journal to monitor progress or use a mobile app to count calories or steps. Make sure to celebrate your successes. If you miss, start again as soon as possible.

One caution for tracking progress: try not to gauge your progress based on a number on the scale. Making lifestyle changes such as improving your eating habits or being more active has so many benefits beyond weight control.

Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress. Below is the calorie chart and amount of calories one should consume from Carbs, protein and fat in various meal plans.

Calorie Target Carbs Protein Fat
(grams) (calories) (grams) (calories) (grams) (calories)
1,000 130 520 45 180 36 320
1,100 143 572 50 198 39 352
1,200 156 624 54 216 43 384
1,300 169 676 59 234 46 416
1,400 182 728 63 252 50 448
1,500 195 780 68 270 53 480
1,600 208 832 72 288 57 512
1,700 221 884 77 306 60 544
1,800 234 936 81 324 64 576
1,900 247 988 86 342 68 608
2,000 260 1040 90 360 71 640
2,100 273 1092 95 378 75 672
2,200 286 1,144 99 396 78 704
2,300 299 1,196 104 414 82 736
2,400 312 1,248 108 432 85 768
2,500 325 1,300 113 450 89 800

Plans based on required Calorie Intake

Meal Type Healthy Adult Obese Person Thin Adult
2450 Calories 1500 Calories 3200 Calories
Early Morning Green Tea/Milk tea with 2 Nuts/Carrot Juice with Lemon Green Tea/Cinnamon Water/Cumin Water/Herbal Drink (Aloe vera, Amla) Milk with 5-6 Almonds
Breakfast 1 Bowl (Poha/Dalia/Oats) or 1 Besan Chila/Mond dal Chila or 2 bread slice with low fat milk 1 Serving Vaggie with Sandwich or Brown Rice Idli with Coconut Chutney or Millet Mix with Veggies (1 Serving) Mix Veg Cutlet with 2 slice of bread+ 1 glass Milk or any 2 parathas with curd
Mid Morning Snack 1 Bowl Mixed Fruit Salad or Roasted Makhana 1 fruit like Apple, Orange, Kiwi or 1 Bowl carrot and cucumber sticks 1 Glass Banana Shake/Mango Shake/Mix fruit Smoothie
Lunch 2 Chapati+1 Bowl Dal+1 Bowl Mix Veg+1Bowl Curd/Raita+ Half Plate Salad+ 1Bowl Rice if taken 1 Chapati 1 multigrain Chapati with 1 bowl of Dal/Rasam + 1 Bowl Sabji + half bowl brown rice and include salad sprouts 2-3 chapati with 1 bowl of dal+ 1 bowl sabji (include potato) + 1 bowl Rice+ Custard/Kheer
Evening Snack 5-7 soaked Almonds + Roasted Chana with Tea 1 Bowl Soup or I glass Beet root Juice or 1 Fruit/coconut water Bread sandwich with tea
Dinner 1-2 Chapati + 1 Bowl Dal+1 Bowl Sabji 1 Multigrain Roti + 1 Bowl Dal/Sabji 2 Chapati with Dal,Rice and Curd and Carrot halwa
Bed Time 1 small glass Milk Half Cup milk with half teaspoon Isabgol 2-3 nuts with 1 Glass Milk

This is Vegetarian diet plan only

Non-Vegetarians: Substitute one Dal portion with 1 portion of Chicken/Meat/Fish/Eggs

Beetroot:s functional food with huge health benefits. It has antioxidants, anti-cancer properties and may reduce LDL( Bad Cholesterol). Consume it daily in juice or raw form.

Herbal Drink:Lemon and Ginger water, Cinnamon and Honey, Cucumber and Mint, Lemon and Cumin water, Lemon Water with Chia Seed, Methi Water, Aloe vera Juice, Amla Juice, Coriander seeds with Water, any of these are excellent morning drinks to detoxify body.

Water:2-3 litters of daily water intake is a must for weight management, absorption of essential nutrients in the body and to improve gut health.