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Eating small meals frequently can make you gain weight, feel lethargic & impair the gut IBS symptoms


Name: Romit

Gender: Male

Age: 27

Profession: Private Employee

Location: Hyderabad

Case History: Romit, a professional, was overweight with a BMI of 27. He was struggling to lose 10 kgs for a long time. He tried various diets, including eating small meals at frequent intervals. However, he ended up feeling lethargic and did not lose any weight. His blood reports showed high liver enzymes depicting grade 1 fatty liver with mild inflammation. Romit also suffered from IBS and wanted to improve his eating patterns since he had irregular and frequent meals throughout the day. He came to us to lose weight, feel energetic throughout the day, and improve his digestive and overall health.

Approach by the best weight loss nutritionist/dietician, Hyderabad, India:

By analysing his food diary, we saw that he was grazing throughout the day and had too many meals. The digestive mechanism worked throughout the day, and he could not rest due to frequent food consumption. Moreover, the meals were not rich in protein, causing fluctuation in sugar levels. Hence, we worked on creating a transition in the meal plan we provided to adapt quickly to the change in the diet. A meal with macronutrient 43:18:39 was customised for him, and we maintained a 3-4 hours gap between his meals to ensure consistent energy. Alkaline foods were suggested. A green list of FODMAP was followed and suggested to improve the IBS condition. Slowly different varieties were incorporated to support his gut health. We suggested Hemp seeds, super-seeds, dates, hemp milk, fruits, and quinoa porridge for breakfast. Dates help curb sugar cravings and aid the digestive system. We suggested his favourite foods with healthier versions in evening snacks such as tea and nachos from Fit4life kitchen. Personalised protein powder was suggested as per his health goal and needs. Good quality, efficient protein-rich foods like hemp, paneer, tofu, pulses and legumes with rich amino acid profiles were suggested per his workout schedule and digestibility. Millet, rice, and quinoa-based khichdi with many vegetables and tofu were suggested to meet his complex carbs and protein needs. Diet modifications were done as required, and constant guidance and support was provided.


He lost 8 kgs on his journey with us and felt energetic and motivated. His gut health and IBS symptoms improved. On his recent trip to the US, he did not experience any discomfort in his digestive health even though he consumed only hotel and restaurant food. He also did not develop cold, cough or fever symptoms which otherwise would be experienced. Romit's washroom cycles improved, and he could clear his bowel movements once a day in the morning. He was able to tolerate a variety of foods and was able to sustain his improved health along with travelling and occasions. He learned to eat better and at the correct intervals and understood his gut signals which helped him sustain his health.

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 call +919381525943

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