top of page
Blog: Blog2

Eating right helps you lose weight & be energetic throughout the day


Name- Rahul

Age- 29 years

BMI- 30.1 kg/m2

Profession- Software engineer

Location- USA

Case history: Rahul enjoys cooking and consuming home-cooked meals. He made numerous unsuccessful attempts to lose weight, including skipping meals, lowering portion sizes, engaging in moderate exercise, and avoiding processed foods. Kidney stones and mild varicose veins had previously caused him trouble.

Analysis by the best fitness nutritionist in Telangana, India- According to his complete blood reports, he was obese, anaemic, Vitamin D deficient, pre-diabetic, and had a high lipid profile.

Approach by the best fitness nutritionist in Telangana, India- When we analysed his food diary, we noticed he had whey protein shakes with blended high glycemic index fruits, worsening his insulin-resistant body type. He was also consuming inadequate protein for a day, causing muscle loss and low metabolism and preventing weight loss. Weight gain can happen when essential amino acids like leucine are not sufficiently consumed throughout the day. His protein intake was concentrated on the last meal of the day, providing fewer benefits. Being a vegetarian, he finished a variety of dals, which did not give him sufficient amino acids for losing weight. Hence, we diversified good vegetarian protein like hemp milk, homemade paneer, tofu, almond milk, cheese, whole dals, and soy isolate-based shakes that suit his body type to meet his daily protein requirements. We kept his food choices in mind and planned a balanced, wholesome meal that consisted of low-sugar fruits, good proteins, vegetables in the form of salads, wraps, soups, and one-pot meals, and healthy fats like butter, nuts, and seeds. Though he consumed some iron-rich food sources daily, his reports indicated borderline anaemic conditions, which is unusual for men. We therefore focused on improving vitamin and mineral absorption with iron-rich foods like dates combined with seeds to improve gut health and increase iron absorption. We taught him to eat slowly and mindfully, achieve a daily step count of 10,000 steps, drink adequate water throughout the day, eat between sunrise and sunset, and sleep for 7-8 hours. To tone his entire physique, he worked out in the gym for 45 to an hour in the morning. Steel-cut oats, quinoa, green rotis, and moong dal cheelas provided his required complex carbohydrates. Additionally, he consumed Vitamin D supplements to reverse deficiency and improve digestive health. We guided him on how to make wise food choices while travelling and socialising.

Result: Rahul's general health significantly improved after he started our program. He steadily improved his stamina and poor sleep cycle. He was able to exercise more regularly with better energy levels. He lost 8 kgs in 3 months despite travelling, socialising and enjoying his favourite carb-loaded meals. He also saw a significant improvement in energy, especially on weekends when he went hiking. Anaemia and vitamin D also made considerable progress.

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, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email or Mobile +919381525943

10 views0 comments


bottom of page