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A right nutrition support is necessary to achieve optimal physical fitness results.


Name: Neha

Age: 26

Gender: Female

Case history: Neha used to exercise extensively and she started practising for ocean man, and triathlon competitions. The main motive for her was to lose weight and reverse her PCOD condition. However, she did not lose any weight as she would have hunger pangs and cravings and therefore resort to snacking throughout the day. She would use willpower to control her hunger and would end up with headaches and hypoglycaemia if she didn't eat in a 2-to-2.5-hour window. After her workout routine, she would feel tired most parts of the day, her body would feel sore and she did not have the stamina to work through the day.

She wanted to improve her stamina and fitness levels before the championship. Her desired outcome was to lose weight, reverse her PCOD condition, control her cravings, and build stamina and fitness levels for her ocean man 5 km competition.

Approach by the best online nutrition coach: It was very important to give her a nutrition plan that would help her body get the stamina required for her activity levels and help her recover as quickly as possible and her PCOD condition. As a pure vegetarian, we designed a meal plan with low GI whole grains, efficient protein sources that suited her body type, and healthy fats. Since her body was used to constant glucose as she nibbles every 2 – 2.5 hours, she would get a dull headache if she didn’t eat. Our goal was to gradually increase the time between meals with mindfulness tips, the ability to differentiate between physical hunger, habit formation hunger, and emotional hunger. With a balanced combination, she could sustain her hunger levels gradually from 2 hours to 4 hours after a meal. This helped her body get into a fat-burning mode, get into an autophagy mode and therefore help her rejuvenate her organs and her overall body.

Since she is a pure vegetarian and essential amino acids are a necessity for strength and stamina building, we incorporated soy isolate, vegan protein and minimal dairy as her preference was largely towards vegan lifestyle. Eventually, her stamina and energy levels improved, allowing her to prepare for the competition more effectively.

As she participated in Oceanman, she would have varied kinds of physical exercise regimens that changed according to a prescribed schedule, therefore, she had to be given different nutrient compositions of protein, carbs, and fats to maximize her stamina & energy levels. On certain days, she required a carbohydrate-loading program so that she would have the energy to participate in intense endurance-based physical activity the next day, and on other days, she required a protein-rich program so that she would retain her muscle after a strenuous muscle-building session.

Results: She lost 7 kilos of weight in 2.5 months. Her stamina was better than ever. She observed that she would no longer feel lethargic and drained out after her physical exercise regimen, furthermore, her post-workout recovery had also improved considerably. As she participated in the ocean-man swimming championship, despite rough tides, she successfully completed the race. She felt great and enthusiastic even after the competition and recovered quickly from strenuous physical activity.

Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email or Mobile +91 9491011202

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