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Customised meal plan with mindfulness techniques can help you enjoy your pleasure foods guilt-free


Name: Aruna

Gender: Female

Age: 59

Profession: Homemaker

Location: Assam, India

BMI: 28.2

Case History: Aruna is a 59-year-old homemaker with obesity grade 2. Aruna's blood report showed borderline diabetes (6.6 HbA1c) and the range lipid profile despite taking medications. She was on blood pressure and uric acid medications. Her daughter was worried about her general health and nutrition as she was in her late 50s, and recently, she had gained a lot of abdominal fat. Her main goals were to create a sustainable lifestyle, receive advice on healthy eating habits, lose weight, reduce abdominal fat and normalise her lipid profile.

Approach by the best weight loss nutritionist, Hyderabad, Telangana, India: After going through her reports, we observed that she had an insulin-resistant body type, which increases the risk of cardiovascular conditions. After discussing with her and her daughter, we discovered that she used to snack on healthy food options like fruit bowls, sprouts, and nuts throughout the day. She is a tea lover and drinks an average of 3 to 4 cups most often after every meal. Evidently, her daily diet had a lot of refined carbohydrates and significantly less complex carbohydrates. She also consumed little to no protein in the fear of high uric acid. She also would have 6-7 small meals per day which slowed her digestion as there was little gap between each meal. All these factors increased her weight and abdominal fat and increased her heart health risk.

Our first approach was to reduce the snacking and give her three sumptuous meals and a snack. We included all the food she was already consuming, such as fruits, sprouts, and nuts, but in a structured manner and a nutrition composition that worked for her body. We included sufficient vegetables in every meal to ensure enough fibre was involved, and she felt satiated. An adequate amount of proteins, like eggs, chicken, pulses, cheese, etc., were added to every meal to stabilise her blood sugar level. We also educated her about how consuming healthy fat helps in fat metabolism and included sources like seeds, nuts, and ghee in her meals. We had brown rice, steel-cut oats, dahlia, and quinoa-based dishes to sort out the complex carbohydrate requirement. To ensure she enjoyed her journey, we gave her a treat day meal plan on Sundays, including varieties like biryani and other East Indian dishes. We added date seeds paste, fruits, and hung curd to increase her gut health and to aid her digestion and absorption, hence lipid distribution. We taught her the importance of giving enough gaps between each meal in the day and ensured there was a 3.5- to 4-hour gap between each meal. This helped her cut her sugar cravings and unnecessary munching. To ensure she consumed enough vegetables, we included dishes like vegetable soups, stir-fried vegetables and salads with various dressings. We encouraged her to include light, intense lifestyle movements and suggested a few easily adaptable exercises. We counselled her on lifestyle patterns that contributed to increased weight as well. We taught the notion of weight gain about elements such as age, metabolism, stress, mindful eating, meal order and water consumption.


For the first time in several years, she lost 4kg and 3 inches around her waist in 2.5 months. This is despite eating more and including all her favourite dishes, such as cakes and pastries. She had given them up as she was not able to lose weight. She enjoyed all festivities guilt-free. Her lipid parameters improved with a reduced dose of sugar, BP and uric acid medication. Her triglycerides were reduced to 95, and her post-prandial lunch readings were reduced from 178 to 117. There was a significant improvement in her cardiovascular health and overall health. She no longer craved tea and was happy drinking other alternatives like green tea, brewed tea, etc. Her eating habits improved significantly. Following our tips, she stopped craving sugar, tea and munchies between meals. She was also very happy with the inch loss seen in the body, which made her fit in her old clothes. She was mentally more optimistic and calm. She also extended her program with us as she was very impressed with the results.

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 or Mobile +919381525943

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