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Extensive exercise without appropriate nutrition will not give you results. A customised meal plan combined with an effective exercise regime as per body type and health goal ensures weight loss.

CASE STUDY & SUCCESS STORIES


Name: Keshav

Age: 30 years

Gender: Male

BMI: 29.4 kg/m2

 

Case History: Keshav is a young man with big dreams. He is a software engineer, and because he worked in the IT sector, he spent much of the day sitting in one location. Despite following an extensive exercise regimen of 1 hour daily, he could not lose even the 5 kgs he desired. He tried various exercise regimens. He even did crossfit exercise regimens for 1.5 hrs and five days a week and would cycle for 12 miles (to & fro) to his office and back; he was not losing weight. He ended up getting very tired and did not lose weight. He approached us to improve his lifestyle, focus on sustainable eating patterns, and achieve his desired weight and fitness levels.


Approach by the best weight loss nutritionist in Hyderabad, Telangana, India, Deepika Chalasani: When we evaluated his dietary recall and pattern of food intake, we noticed that he used to eat extensive portions of simple carbs, less protein, which most often led to snacking through the day. He would end up having sugars at the end of the day. He also believed that he could afford a small sweet snack at the end of every meal as he was following a strenuous exercise regimen. We discovered that he had a hyperplastic body type, and his blood reports also showed that he was anaemic and vitamin D and B12 deficient, which compromised his gut health and nutrition absorption. We mainly focused on including gut-friendly foods packed with gut-friendly vegetarian protein such as hung curd, tofu, hemp milk, nuts and seeds, protein-rich grains in the form of quinoa, ground whole legumes such as moong dal chilla, beans and a protein shake. We gave him complex carbohydrates such as fruits, rotis, steel-cut oats, hand-pound rice, vegetable soups, and tuberous vegetables such as carrots and beetroots to ensure his glycogen stores were adequate for his strenuous activity. We gave him omega-rich food such as walnuts, chia seeds, hemp seeds, flax seeds, and spirulina to reduce his inflammation due to strenuous workouts. To improve his anaemia, we included iron-rich food like spinach, amaranth leaves, prunes, apricots, figs etc. 


We gave him the food composition per timing that matched his exercise regimen so that his body would be burning. We also gave him different food compositions to match his workout intensity. We educated him on food composition and meal timings to improve his workout regimen. We taught him strategies such as carbohydrate loading to increase his endurance while working out. We taught him about appropriate timings to consume protein shakes to reap the most advantages. We also guided him in modifying his training program based on his body type to meet his fitness goals. Since he is young and was not comfortable with elaborate meals and would take time in the kitchen, we helped him with easy recipe techniques and taught him meal prepping. Our constant monitoring and real-time guidance through the programs helped him sail through his nutrition journey.



Results: Keshav shed 2.5 kg of weight in the first month and lost an overall 4 kgs in the three months despite travelling for vacations and indulging in festivals. His fat percentage reduced from 25 to 20 per cent, and he gained muscle mass in 4 months. He had lost many inches. His anaemia has improved. During this journey, he saw a massive increase in his endurance, stamina, and strength. He used to feel fatigued after a short cardio workout, but he is now happy to notice improvements in his agility and energy while exercising. He is overjoyed to see himself obtaining the physique he desires.


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 +919381525943


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