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From Obesity to Optimal Health: Basavaraj’s 33 kg Transformation Through Mindful Eating and Sustainable Lifestyle Changeby Deepika Chalasani, Best Nutritionist in Hyderabad, India

CASE STUDY & SUCCESS STORIES


Name: Basavaraj

Age: 41 years

Location:Bachupally


Case History: A 41-year-old businessman approached us with concerns related to excess weight and loud snoring during sleep, both of which were beginning to affect his daily life and overall well-being. On assessment, he was found to be obese, with a BMI of 38.2 kg/m² and a weight of 113.1 kg.A detailed lifestyle evaluation revealed long-standing unhealthy habits, including frequent consumption of junk food, irregular eating patterns, lack of portion control, and minimal physical activity. He often ate based on cravings rather than hunger cues, with little awareness of meal timing or quantity.


Further discussion revealed that he had been married for 11 years and was actively trying to conceive, which led his wife to join the program to support lifestyle changes together. To design a personalized plan, we conducted comprehensive blood investigations, which highlighted multiple metabolic concerns. He had been diagnosed with diabetes, with an HbA1c of 7.2%, indicating poor blood sugar control. His TG/HDL ratio was 5.4, pointing toward insulin resistance and compromised metabolic health. Markers of inflammation were significantly elevated, with an hs-CRP level of 18.3, suggesting ongoing systemic inflammation.


His lipid profile showed raised total cholesterol (288 mg/dL), LDL cholesterol (159 mg/dL), and triglycerides (188 mg/dL), all of which required close monitoring. In addition, he was found to have low levels of vitamin D (10.8 pg/mL) and vitamin B12 (156 ng/mL), which can further affect energy levels, immunity, and metabolic function. Urine analysis revealed protein leakage, indicating early signs of kidney stress and he was also dealing with fungal-related skin issues. With these findings, his goal was clear to reduce excess weight, control his portion sizes, understand about mindful eating, improve his metabolic health, and manage his existing conditions in order to lead a healthier, more active, and fulfilling life.


Approach by the best online nutritionist, and dietician in Hyderabad, Telangana, India Deepika Chalasani

Basavaraj nutrition approach was structured to support steady fat loss, metabolic balance, and consistent energy levels while maintaining adequate protein intake and digestive comfort. The plan emphasized fixed meal timings, controlled portions, balanced macronutrient distribution, and simple cooking methods, ensuring sustainability and long-term adherence. Daily intake was carefully calibrated, providing approximately 1,500 kcal with 75 grams of protein, aligned with his weight management goals. The macronutrient distribution was maintained at an approximate Carbohydrate: Protein: Fat (C:P:F) ratio of 47:20:33, supporting metabolic balance while promoting fat loss and satiety.


The day began with two glasses of warm water on waking, which was included to gently activate digestion and hydration after the overnight fast. Breakfast was designed to provide early-day energy without heaviness. The combination of 150 grams of fresh fruit and 150 grams of steamed or sautéed vegetables supplied fiber, micronutrients, and volume, helping improve satiety while keeping calorie intake controlled. High-sugar fruits were avoided to prevent blood sugar spikes, while permitted fruits Offered slower energy release. The protein shake comprised 25 grams of slow-releasing protein, ensuring early protein intake, supporting muscle preservation, and reducing mid-morning hunger.


The mid-morning weak buttermilk with soaked sabja seeds was included to support hydration, digestion, and gut comfort, while preventing long gaps between meals. Sabja seeds added mild bulk and helped maintain fullness without adding excess calories. Regular water intake every hour was emphasized to support hydration and metabolic efficiency throughout the day.


Lunch was structured as the most nutritionally complete and balanced meal, as this is when digestion is strongest. The large portion of steamed or sautéed vegetables (200 grams) provided fiber and micronutrients, helping control appetite and support metabolic health. Hand pound rice (180 grams cooked) was included to supply sustained energy, while vegetable curry (120 grams) added variety and palatability without excessive fats. Protein options of 25 grams — of the following protein options: chicken, fish, mutton, eggs, home-made paneer, whole dals—were chosen to support muscle maintenance and metabolic rate. The inclusion of hung curd or Greek yogurt as buttermilk aided digestion and added protein, while 5 grams of ghee supported nutrient absorption and meal satisfaction. Cooking methods were strictly controlled, and vegetables were lightly cooked to preserve digestibility and nutrient quality.


The evening snack of Shvasa dates seed cubes and Shvasa protein nachos was included to prevent energy dips and overeating at dinner. This snack helped bridge the gap between lunch and dinner, maintaining blood sugar stability and providing controlled carbohydrates and fats without excess calories.


Dinner was intentionally kept lighter and simpler to avoid digestive strain at night. Options such as vegetable soup or steamed vegetables helped reduce calorie density while providing volume and micronutrients. Shvasa Green rotis or pesarattu offered moderate carbohydrates, while tofu, whole dals, or bone soup supplied protein in easily manageable portions. Tubers were avoided at dinner to reduce heaviness and nighttime bloating. All dinner preparations avoided deep-frying to ensure easier digestion and better sleep quality.

As was also dealing with fungal-related skin issues, which were managed simultaneously to support overall recovery. Autoimmune-supportive supplementation was introduced to help regulate immune function and reduce underlying inflammation.


Across the entire plan, major meals of Breakfast, Lunch, and Dinner were spaced 3.5 to 4 hours apart, allowing adequate digestion and preventing constant insulin spikes. Batch cooking of proteins was encouraged to reduce oil consumption, maintain consistency, and ensure adherence. Overall, this structured approach allowed Basavaraj to meet his daily calorie and protein targets, maintain a balanced macronutrient ratio, and support sustainable fat loss while preserving energy and nutritional adequacy.



Results

Basavaraj began his journey at a body weight of 113.1 kg. Through consistent adherence to structured meal timings, portion control, and daily outdoor walking, he achieved a remarkable and sustained weight loss over the following months. His weight showed steady progress despite occasional fluctuations related to poor sleep, festivals, travel, late dinners, or outside food—demonstrating resilience and long-term consistency rather than short-term dieting.His weight showed steady progress despite occasional fluctuations related to poor sleep, festivals, travel, late dinners, or outside food—demonstrating resilience and long-term consistency rather than short-term dieting. His weight gradually reduced to 80 kg, over the course of 1 year, resulting in a total weight loss of approximately 33 kg, which he is now successfully maintaining.


Beyond weight reduction, Basavaraj showed significant improvement in key metabolic and nutritional health markers. His HbA1c improved from 7.2% to 5.8%, moving him out of the diabetic range into near-normal glycaemic control. His total cholesterol decreased from 228 mg/dL to 208 mg/dL, and triglycerides reduced from 180 mg/dL to 144 mg/dL, indicating better lipid metabolism. Micronutrient status improved substantially, with vitamin D levels rising from 10.8 to 65.74 and vitamin B12 increasing from 156 to 358, reflecting correction of deficiencies and improved nutritional status.


In addition to weight, Basavaraj experienced significant inch loss, improved body composition, and better physical stamina. More importantly, he successfully adopted sustainable lifestyle habits, including consistent meal timings, mindful portion control, and regular daily physical activity through outdoor walking. He is currently maintaining his weight and health markers effectively, demonstrating that the changes implemented have become a long-term, sustainable way of life rather than a temporary intervention.


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, the best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943



 
 
 

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