CASE STUDY & SUCCESS STORIES
Name: Sharmila
Gender: Female
Location: Hyderabad
Case history: Sharmila, a 55-year-old executive assistant, has been suffering from hypothyroidism with consistent weight gain. Over a period of time, her energy levels went down. She would work in the office enthusiastically but had no energy to manage her at home. Therefore, she started to depend on ready-to-eat food or carbohydrate-rich meals such as khichdi and curd rice. Her lipid parameters were haywire. Additionally, reports indicated that she was also protein malnourished, which didn't support her weight loss journey. Her goal was to get back the energy she used to have earlier, achieve a sustainable weight loss despite travelling, holidaying and engaging in social events and get her parameters into a healthy range.
Approach by the best nutritionist/dietician in Hyderabad, Telangana, India, Deepika Chalasani:
When we analysed her food diary and lifestyle habits, we saw that her daily meal intake was imbalanced. Her meals lacked optimum fibre, protein, complex carbohydrates, and healthy fats. She had a habit of consuming coffee and tea at home and in the office to get a kick of energy, which affected her lipid profile, caused weight gain and left her tired soon after the bust of energy. We first asked her to consume water when she woke up to give her energy. Then, we customised a personalised meal plan, which gave her much-needed metabolic flexibility. This gave her energy after she consumed the meal and sustained energy until the next meal. This meal had a composition of complex carbohydrates, proteins, and healthy fats suitable to her blood reports. Her meals contained grains such as quinoa, brown rice, oats, and other whole grains, etc., as a source of carbohydrates. Efficient optimum protein-rich foods, such as paneer, tofu, eggs, etc., were suggested to help with hormonal balance. To help them feel energised in the evenings, we included snacks like hummus with vegetable sticks, yoghurt dips, trail mix, makhana, sprouts chat and other nutrient-dense varieties that support her goal. We also had enough fruit and vegetables to ensure her daily fibre intake. We introduced her to supersede and date paste, and we hung curd and nuts in her diet to ensure her optimum fat intake and maintain good gut health.
As she worked in a profession involving a lot of travelling and being a vegetarian, it was challenging for her to eat the right kind of food, including balanced meals. So, we gave her a customised protein shake, which helped her get optimal protein and took care of her micronutrient consumption wherever she travelled. We also taught her about mindful eating practices like the hunger scale, the difference between physiological hunger and psychological hunger, enjoying her favourite food with satiety, the order of eating a meal, enjoying food and the eating process. The intent has been to focus on all five senses while eating, to be a happy eater, etc. We also educated her on the importance of physical activity in her weight management journey and encouraged her to walk 10k steps daily.
Result:
Sharmila lost 4 kgs in 2.5 months with our nutrition support and guidance. Her energy levels were improved. Her body composition was improved with increased muscle mass and decreased fat percentage with all the lipid parameters within the range. She learned the importance of portion control and guilt-free and mindful eating habits. She was delighted to share her experience with Ganesh Chaturthi celebrations at her home, which included eating many of her pleasure sweets, deep-fried food and simple carbohydrates. Yet, she sustained the weight loss and gained no extra pounds. The mindful eating practices we taught helped her to enjoy the festive food guilt-free with her loved one.
Furthermore, these habits and practices also helped her during her travels. She was also pleased to have fit into her old clothes as she progressed towards her weight goals. She has lost 6 kgs in 4 months despite travelling extensively and enjoying her favourite meals at social events and festivals. With her newfound energy, she could work through the day from 7 am and do her home and kitchen chores comfortably. She could also do her 10000 steps after she returned from her hectic office schedule.
Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organisation for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, the best nutritionist in Hyderabad for weight loss and online dietician, can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943
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