Blog | Tag | Weight loss
  • Expert Weight Loss Plan And Diet Chart Every Soon-To-Be Bride Must Follow

    In Expert Diet Tips On 12 December 2014

    Join a gym or fitness class If you can motivate yourself and go for a good brisk walk for an hour, well and fine. But if you are one of those who keeps pushing back your workout, you better enrol yourself in a gym, dance class, etc. An hour of exercise is a must to help you burst your flab and to look fab. #3. Eat small meals every 2-3 hours Agreed, with all the rushing around for the wedding preparations, eating frequent meals could be a challenge. But all you need to do is plan your day smartly and make sure you carry your meals with you wherever you go. This would also help you to skip the junk food when you are out. Frequent meals increase your metabolism and helps to burn fat faster. #5.  6 months before your wedding: Early morning: Green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/idli Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 2 rotis/ 1 cup brown rice + veggies + dal + curd Evening: Whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: Soup + salad+ veggies/ chicken/fish + 1 roti Bedtime: 1 cup slim milk 3 months before your Wedding: Early morning: Green tea + 2 dates Breakfast: Oats upma/ oats dosa Midmorning: 1 fruit + 4 almonds/walnuts Lunch: Salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: Soup + salad+ veggies/ chicken/fish Bedtime: 1 cup slim milk 1 month before your Wedding: Early morning: Green tea + 2 dates Breakfast: Fruits + nuts Midmorning: 1 bowl sprouts/ pulse salad Lunch: Salad + veggies + dal + curd Evening: Soup Dinner: Salad/ stir fry+ veggies/ chicken/fish Bedtime: 1 cup slim milk So, now you know what is best for you and how to get to your dream figure to look like a million dollar on your wedding. Wishing you all the best for your weight loss goals, and your new life ahead!

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  • Best Tips for Brides to get Glowing Skin before the Wedding

    In Expert Diet Tips On 12 December 2014

    Exercise daily for at least an hour to improve blood flow to the skin. Use correct sun protection for your skin type after consulting a skin specialist. Yoga and breathing exercises can help to reduce stress levels. Do not touch or prick pimples or acne. Wash your face twice daily to prevent oil clogging in the pores. Zinc: may prevent acne growth by creating an environment inhospitable for the growth of bacteria.  It also helps to calm the skin irritated by breakouts. Zinc is found in wheat germ, pork, fish, soybean, nuts etc. Omega 3 fatty acids: They also support the normal healthy skin cell turnover that helps keep acne at bay. You can get omega-3 fatty acids from cold water fish, such as salmon, flaxseed oil, walnuts, sunflower seeds and almonds.  With just slight changes in your habits and food choice, you can actually look like a million dollar bride on the most awaited day of your life.

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  • Healthy weight loss recipe: Dalia salad

    In Expert Diet Tips On 12 December 2014

    Dalia or bulgur is quite popular in India and is usually given to kids in the form of porridge. But adults shouldn’t miss out on this healthy ingredient as it is high in fibre, low in fat, diabetic-friendly and also suitable for people who want to lose weight. But instead of eating plain porridge, here, we make it into a salad which adds more nutrition to it and makes it healthier. Here’s the recipe.  Ingredients 30g dalia or bulgur 1 tbsp fresh coriander leaves, chopped 1 tbsp fresh mint leaves, chopped ½ onion, chopped 1 small tomato chopped 2 tsp lemon juice 1 tsp olive oil Salt Pepper powder Pinch of cinnamon powder Method 1. Pressure cook the dalia in 2 cups water. 2. In a bowl, add chopped onions, chopped tomatoes, chopped coriander, chopped mint, olive oil, lemon juice, pepper powder and cinnamon powder and mix. 3. Add dalia and mix. Serve immediately. Calories: 135 kcal Image for representation purpose only.

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  • Look perfect on your wedding with these 7 weight loss tips

    In Expert Diet Tips On 13 December 2014

    Most women dream of having the perfect wedding where all eyes are on them and they look nothing less than a princess. In order to attain this, they fret and opt for extreme dieting or unhealthy ways to lose weight and spoil their health in the long run. But if you plan in advance and follow a healthy lifestyle, you can look stunning without having to compromise on your health. Here are seven tips by Nutritionist Neha Chandna that every bride-to-be should follow. Sleep well: Most brides forget what sleep is after they get hitched, worrying about the tiniest of things that can go wrong. But don’t forget, sleep is the only time when your body recovers from all the stress it is going through during the day. And the good news is, a good night’s sleep is an important part of your weight loss process as it stabilises your hunger hormones which help you control your appetite. Get a full body check-up: Before you begin with a meal or workout plan, it is essential to get yourself checked for any abnormalities in your body. Unbalanced blood sugar levels, hormonal levels, etc are also responsible for weight gain. Once your reports are clear, it will be easier to decide your meal and exercise plan. And in case you suffer from something, you can always get help and customise your weight loss programme. Join a gym or fitness club: If you can motivate yourself and go for a brisk walk for an hour every day, kudos to you. But if you are one of those who keep pushing back your workout making every possible excuse in the book, you better enroll yourself in a gym, dance class, etc. 1 hour of exercise is a must to help you lose flab and look fab on your wedding. In the gym, get a fitness trainer who can carve out a plan according to your goals and work on your problem areas. Drink plenty of water: Water is an excellent solvent and it dispells all the toxins from your body leaving you with a glowing skin, lustrous hair and a healthy body. It also helps balance all the reactions in your cells and keeps your metabolism up to help you lose weight. Drink at least 35 ml/kg body weight of water/day and even more if you are out in the sun to rehydrate yourself. Eat small meals every 2-3 hours: Agreed, with all the wedding preparations, eating frequent meals could be a challenge. But all you need to do is plan your day smartly and make sure you carry your meals with you wherever you go so that you avoid missing them and eat junk food. Eating often increases your metabolism and helps you burn fat faster. Stay away from unnecessary fats and sweet: Avoid butter, ghee, cakes, pastries, desserts, fried foods, etc as these can only worsen your efforts to lose weight. Sweets can also give you a lot of mood swings and sugar cravings which you surely don’t need amidst all the wedding preparations. Avoid binge drinking: Alcohol can play havoc with your weight loss plan and not to forget your skin as well. It will dehydrate you, make you lethargic, add a number of calories in a short time and will also show on your face – it will look dull and lifeless. Smoking too has a similar effect. In order to avoid all this, restrict your alcohol intake.

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  • Getting married? Here’s a sample weight loss diet plan for brides-to-be

    In Expert Diet Tips On 13 December 2014

    Your wedding is one of the most special days of your life and you certainly want to look your best which needs timely preparation. Nutritionist Neha Chandna shares a sample meal plan to help you shed a few kilos in a healthy way. Instead of crash dieting and starving yourself, lose weight in a healthy way to avoid fainting and other health problems after the D-Day is over.  An early start is always better as you will need to put in less effort and will have more time to reach your desired goal. Here is a meal plan you can start following six months before your wedding date. Remember, though diet is 70% responsible for a healthy weight loss, you also need some sort of physical activity every day to stay fit and burn calories. You can also try these 7 weight loss tips to look perfect on your wedding: Early morning: green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/ idli Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 2 rotis/ 1 cup brown rice + veggies + dal + curds Evening: whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: soup + salad+ veggies/ chicken/ fish + 1 roti Bedtime: 1 cup skim milk If you haven’t had the chance to focus on yourself with all the shopping and wedding arrangements, there is still time to tone-up your figure and look your best. You can follow this meal plan three months prior to the D-Day and drop a dress size. Early morning: green tea + 2 dates Breakfast: oats upma/ oats dosa Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: soup + salad+ veggies/ chicken/ fish Bedtime: 1 cup skim milk It’s just 30 days to the wedding, fret not! You can still lose weight. This is a meal plan when only it’s only 1 month to the wedding. In addition to this, get some exercise and don’t stress – with the right outfit, you will look perfect. Early morning: green tea + 2 dates Breakfast: fruits + nuts Mid morning: 1 bowl sprouts/ salad of pulses Lunch: salad + veggies + dal + curd Evening: soup Dinner: salad/ stir fry+ veggies/ chicken/ fish Bedtime: 1 cup skim milk Even if you start with the 6-month meal plan, you can move to the 3- and 1-month plans as you inch closer to the wedding day. Be happy and you are sure to glow and look wonderful on your special day.

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  • Weight gain due to long working hours. What should I do? (Diet query of the day)

    In Expert Diet Tips On 13 December 2014

    Q: Dear dietician, I am a 46-year-old working, unmarried lady. I have a sitting job and long working hours from 10 am to 8 pm. Lately, I have been having irregular periods. I have put on weight especially on my waistline and the hip area. Please suggest a suitable diet plan so that I can reduce my waistline. Answered by Nutritionist Neha Chandna As you age, your metabolism decreases leading to weight gain. Since you have a sitting job and being a woman, you are prone to put on weight near the stomach and hip areas as a woman is genetically designed to have a pear-shaped body. Also, you might be close to menopause due to which you have irregular periods. I advise you to join a gym and alternate between weight training and cardio to help build muscle mass and burn fat. Along with this, you need to eat a balanced diet with lots of fibre, greens, veggies, nuts, salads, curd, etc. Here is a diet plan for you: Have a healthy breakfast to keep you going for the morning. Include items like oats porridge/ oats upma/ idli/ dosa. Between breakfast and lunch, have a fruit and a handful of nuts. In lunch, eat a portion of salad, a jowar/ragi chapatti with veggies, dal and a glass of buttermilk (chhaas). Keep your dinner light. You can have soup, salad, veggies/grilled chicken or fish. Avoid eating rotis or rice at night. Along with this, drink two-three cups of green tea every day and sleep well. 

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  • Party the healthy way!!

    In Expert Diet Tips On 19 December 2014

    We all love attending parties. Don’t we? With summer vacations on we need even more reason to meet our friends and loved ones, relax, enjoy and have a good laugh. Throwing a house party is the easiest way to have a good time with the people you love. But what happens to your health when you overdo on these party outings. The fat laden food, creamy dishes, mouth watering fried starters, sugary desserts etc negate all the efforts you put during the day to maintain your slim and trim figure and you can’t do much to change that. But you can be the one to bring in the change.  You be the trend setter. How? When you are the host, be a good one. Plan a healthy theme party. Make sure you choose healthy food options. People think that healthy food is boring and cannot be delicious. You can change their mind set by actually preparing some yummy delicacies. You never know they might be so impressed that they actually follow your footsteps. So here are some options for a 5 course meal menu: Soups/drinks: watermelon sorbet , sharbat-e-sehat, tomangee, red chilli rasam, velvet chicken soup, tomato soup, mushroom soup, chicken herb soup, litchi lassi, oats soup, potato spinach salad, peas soup, grape apple juice, fresh smoothie, mango lassi, pineapple slush, avocado gazpacho soup, ginger chicken soup, minty buttermilk. Salads: barley salad, stir fry veggies, chana bhel, quinoa salad, stuffed egg salad, paneer corn pepper stir fry, summer tomato fun, gado gado salad, red radish spread, paneer pepper salad, cucumber salad, marinated carrots, broccoli mushroom stir fry, tofu salad, corn chatpata, sprouts bhel. Starters: paneer in pita pockets, healthy chicken burger, lemon chicken, fish with citrus marinade, kerela steamed fish, stuffed tomatoes, paneer hara matar, chicken veggies aflatoon, masala idli, open face sesame toast, black pepper fish, sitr fry envelope, soya tikkis, stuffed mushrooms, yoghurt dip, roasted fish. Main course: chicken stew, cinnamon brown rice, stir fried brown rice, low cal chole, murgi komla, oats thepla, egg in palak, dalia pulao, dry chicken curry, bajra paratha, paneer babaycorn masala, brown rice chicken pulao, ragi roti, whole wheat pizza, whole wheat tagliatelle, whole wheat pasta in white sauce, palak paneer. Desserts: apple crumble, peanutty cake, flaxseeds peanut laddo, oats banana muffin, chickoo halwa, shrikhand, biscuit pudding, almond walnut bites, chocolate strawberry phirni. All these above dishes are low in fat, high in nutrients, filling and deliciously yummy. You plan out your menu like any 2 soups, 2 drinks, 2 salads, 3 starters, 2 main course dishes, 2 dessertsot as many number of dishes as you wish to serve. Now your guests to binge to their heart’s content without any health or figure worries. Party not only hard but SMART!!

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  • Rice – good or bad?

    In Expert Diet Tips On 20 December 2014

    Rice has been a staple food item of the Indian cuisine. For many, it is more than just food; it is a tradition, part of their culture to have a heap of rice every day along with some curry come what may. But with the sudden emergence of a fitness-conscious class, this white grain has been shunned by many for its starchy overtones. But is it all bad? There have been conflicting views about it in the past making it a controversial item on the menu. We discuss some common queries about rice that bothers most people and hope to resolve your rice dilemmas. What is rice made of? To make up your mind about anything, you first need to know the basics of it as blindly following a fad won’t do you and your body any good. Rice is a cereal grain and is a staple food for nearly half of the population of the world. There are different varieties of rice like – brown, red, black, white and purple rice and all differ in their nutrition content. White rice is rich in complex carbohydrates like starch and does not provide complete nutrition. Hence one needs to complement rice with something else in order to provide adequate nutrition to the body. Why do we eat rice when we are sick? A common practice in many Indian homes is to offer a meal of rice anddal, curd rice or khichdi to anyone who falls sick. The prime reason this is done is because rice is easy to digest and light. It can be broken down easily by our bodies and provides instant energy. This way, the sick person can feel full and not worry about indigestion. But one thing to note is that though it makes you feel full, it raises the blood sugar levels in the body and once it is digested, it also makes the person hungrier quickly. How many times in a week should one eat rice? Expert nutritionist Neha Chandna opines that one can eat rice every day depending on one’s weight and weight loss goals. In case you are on a weight loss diet, you can have rice two times a week making sure you have a plate of salad along with it to make up for the lack of fibre in white rice. If you are on a weight gain diet, you can have rice daily with some boiled potato/ sweet potato salad. When is the right time to eat rice – lunch or dinner? Why? ‘I suggest my clients to keep rice as an option for lunch as your metabolism is higher during lunch than dinner helping you use up the carbohydrates from rice for energy which might not be the case during dinner as it may get stored as fats,’ says Neha. Is brown rice better than white rice?  Brown rice is higher in nutrients like vitamin B and fibre than polished white rice. It also helps you feel fuller for a longer time preventing overeating, hunger pangs and weight gain. It is a boon for rice lovers who are on a weight loss programme. Brown rice is also good for diabetics due to its high fibre content. It is essential to understand that white rice does have its own set of benefits and eating it or not depends on one’s body. Highly overweight people should avoid it or keep it the portion size to a minimum. Always remember the golden rule to eating healthy is to have a balanced meal at the right time.

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  • Fit or fat

    In Expert Diet Tips On 20 December 2014

    With all the weight loss tamasha happening around us these days, there are end number of gyms, clubs, studios, health spas etc and infinite no on fad diets all over the place. People can go to any extent to lose weight but they do not understand weight comprises of some components like tissues, muscle, fat, bones, organs and blood. If you go on extreme diets you can lose weight which may come from your bones or muscle making you look sick and 1o times older than your age. So a balanced diet and regular exercise is the best way to lose fat, look young and to top it all feel like a bird. But most of us wonder how do we know what is happening inside our body? Right? So let me help you understand how you can analyze your weight loss. Weight loss: any weighing scale can show you your weight which as I said can come from any of the above components. Check your weight but you have to go a bit deeper into your body. So don’t believe it blindly. Inches: You can measure you arms, chest, naval, hips and thighs with a measuring tape. Now this is a better way of gauging weight loss. Because fat occupies more space and muscle is compact. When you lose inches, it may indicate that you have lost a bit of fat and gained a bit of muscle which is the ultimate goal. BMI: body mass index is the way of identifying whether you are underweight, normal, overweight or obese. You can calculate this by dividing weight (kgs)/height (m²). If you are below 18.4 you are underweight, 18-22.9 means you are normal, 23-24.9 you are overweight and above 25 you are obese. Body fat%: you can measure this by skin fold calliper method in any gym or by bioelectrical impedance analysis (BIA) machines of many brands available in the market. This shows you’re your body fat %. Anything above 31 for women and above 24 for men means you are obese. Normally women should have a fat% of 25-31 and men 18-42. This is because men have more muscle than women. BMR: basal metabolic rate is the minimal amount of calories your body needs for survival activities like breathing, sleeping and all other which you do not have control over like digestion, excretion, circulation etc. This BIA machine measures your BMR. The high BMR means your body burns calories faster. You can increase your BMR by weight training and high protein diet. The more the muscle mass, the higher the BMR. So friends, enjoy your weight loss process in the right way and lose your fat not your health.

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  • 12 suggestions for a HEALTHY YOU in 2016

    In Expert Diet Tips On 20 December 2014

    Dietitian & Nutrition educator Neha Chandna gives you suggestions for your health… Do not start your day with tea or coffee, instead opt for fruits/ nuts or milk Do not skip meals, eat every 2-3 hours in small portions to control weight gain Do not leave your house without eating breakfast. It helps to control hunger pangs during the day Have fruits on empty stomach or during mid meals for proper nutrient absorption Do not have a very large meal at one time as excess gets converted to fat. Keep some space vacant in your tummy Have a light dinner 2-3 hours before going to bed. Do not immediately lie down after eating. Do not binge on weekends. Choose wise options like salads, soups, grilled, roasted or steamed foods. Have 35ml water/kg body weight. Keep sipping water every 20 minutes Go for exercise in the morning as it helps to burn more fat. Avoid mid night snacking as it can lead to digestion problems. Go for regular health checkups to avoid problems later Get a good sound sleep for at least 6- hours every night to re-energize yourself the next day.

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  • Time to stock some snack!!

    In Expert Diet Tips On 20 December 2014

    Most of the people in India follow the 3 meal pattern and think of mid meal snacking as a sin. But the truth is that small meals eaten every 2-3 hours can not only increase your BMR and help you burn fat but also keep you energetic and active for your routine chores. Benefits of mid meal snacks: Helps to keep your weight under check Boosts energy Improves concentration and focus Provides vitamins, minerals and important nutrients Controls appetite Reduces craving for sweets and fried foods Reduces hunger as the day passes by and thereby food intake, keeping your digestive system at its best  Whether at work, home or on field snacking is a very easy task and not cumbersome as people consider it to be. Healthy mid meal snacking does not mean making something authentic or exotic. It means small meals which are easy to pack, carry with you and store for a longer time. Here are a few options you can consider as snacks: Fruits Salads Nuts (almomds/walnuts) Roasted chana Kurmura (puffed rice) Roasted khakras/chivdas Peanut butter sandwich Sprout salad Egg whites Moong dal chila/ nacnhi pancakes Wraps/ rolls As per you convenience, budget and feasibility you can choose any of the above options which do not require too much preparation, yet give you all the benefits they are meant to. So enjoy snacking and stay fit!!!

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  • What is the right way to lose weight? (Diet query of the day)

    In Expert Diet Tips On 20 February 2015

    I am 26 years old and my height is 5 ft 3 in, but my weight is 69 kg. I wake up daily at 5.40 am, get ready and go to college and have my breakfast there at 8.30 am. I am always busy with work and I don’t follow any proper timing for food. I go for lunch only after my work is over. I have tea or coffee in the morning at 10 am and in the afternoon at 2.30 pm. I eat fruits at least 3 days in a week. I sleep after I finish all my work, usually by 11.30 pm or 12 am. I travel for 1.5 hours from home to college and college to home. I look fat and my co-workers tease for that. I feel too tired after reaching home. I need to reduce my weight. My foot also hurts if I walk too much. Please suggest the right way to reduce weight. Answered by our expert Neha Chandna, a well-known dietician and nutritionist.  You have a very busy schedule. But you cannot ignore your health due to that. You need to carry small meals with you daily. Eating smallmeals a day can actually make you slimmer. Let me plan a sample diet for you: 5.40 am: green tea + 2 dates 6.30 am: carry 1 fruit + nuts 8.30 am: poha/ upma/ idli/ dosa 11 am: 1 fruit 1.30 pm: salad+ 2 rotis + veggies + dal 4.30 pm: chana kurmura/ 3 egg whites/ roasted chivda 6.30 pm: sprouts/ moong bhel 9.00 pm: soup + salad + 1 roti + veggies/stir fry 11.30 pm: 1 cup skimmed milk The basic idea is to eat small meals every 2-3 hours to increase your metabolism and prevent tiredness. Keep yourself hydrated by drinking water at regular intervals. Here are 6 diet tips to lose belly fat. You can also follow this Indian diet plan to lose weight.

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  • 7 popular fad diets you should NOT follow (and why)

    In Best Tips  On 26 May 2015

    There are no shortcuts to success. We all know that but still want quick results when it comes to weight loss. Remember, all that weight didn’t come to you overnight; hence getting it off would also take some time. With so many diets flooding the market, searching one that is apt for you isn’t difficult. These diets may help you lose weight for a short period of time, but from your muscles and bones, leaving you feeling weak and ill. And once you go back to your normal routine, you gain all the weight or even more in no time. You do the math and see for yourself – what’s the point of following some diet regime which is short-lived, deprives you of nutrients and has many hazardous effects on your body? Busted – Diet myths that can ruin your health! Renowned nutritionist Neha Chandna explains why fad diets are bad for you including seven popular ones like GM diet and liquid diet. The best way to lose weight is to eat the right food, at the right time, in the right quantity, and exercise daily for 45 minutes to an hour.Take this quiz to know if your eating habits are right. The motive should be to lose weight gradually rather than rapidly. So how do you know if it is a fad diet? Here are some tips. How to spot a fad diet It promises exaggerated results in few days which is too good to be true. Will mostly have rigid eating rules. It restricts you from eating a lot of food groups like carbohydrates, fats, etc. It promotes ‘magic foods.’ The diet is sold based on a few testimonials without any research or studies done on its effect. It doesn’t involve much exercise along with meal plans. Ill-effects of fad diets on the body Constipation Weakness Loss of concentration Nausea Headache Depression Muscle loss Health risks like osteoporosis and many more While there are a number of fad diets that keep cropping up every now and then, especially when they are endorsed by celebrities, here a few popular ones to stay away from. Here are 10 diet habits that guarantee weight loss. Atkins Diet: Written by Dr Robert Atkins, this is the most popular fad diet which aims at reducing the main source of energy – carbohydrates to up to 20g/day and focuses more on vegetables, fats and proteins. Why it is bad: This diet recommends more than 30% of fat intake which is above the recommended allowance and can lead to extreme ketosis, which can cause damage to the organs in the long run. 7 scary things a high-fat diet does to your body. General Motor’s Diet: This is a 7-day diet plan which is based on the intake of specified food items which include raw vegetables, fruits, juice and lean meat. It restricts the intake of any dairy products and promises weight loss of around 5 kg in week. Each day is restricted to 1-2 raw foods in unlimited amounts. Why it is bad: This diet can make you weak and hungry, leads to the inability to exercise, depression and body pain. Liquid Diet: The idea is to cleanse the body and rejuvenate it with juices, water and clear soups. Why it is bad: This diet is very low on protein and can make you really weak. Not recommended for more than a day. Detox yourself with this expert-recommended diet plan. Blood Type Diet: Created by Dr Peter D’Adamo, it focuses on eating some and avoiding some foods as per your blood type. It follows a ‘one size fits all’ concept. Why it is bad: It bans a lot of health promoting foods making eating out difficult and some people may be healthy despite eating foods forbidden for them. Cookie Diet: Invented by Dr Siegal, this a diet in which one has to eat nine cookies a day that makes up to 500 kcal and then have a 500 kcal dinner, totalling up to 1000 kcal every day. Why it is bad: This diet gets monotonous and can cause nutrient deficiencies. Baby Food Diet: This diet is about eating 14 jars of baby foods throughout the day and a sensible dinner. The baby foods include mashed fruits and veggies. Why it is bad: It does not meet your nutrient needs and is low in protein. Eating like an adult is recommended. Cabbage Soup Diet: This is a 7-day diet which focuses on having as many bowls of cabbage soup every day with some fruits and vegetables. Why it is bad: This diet is bland, boring and makes you feel weak, resulting in poor concentration. The biggest drawback is that it makes you gassy and bloated. To avoid any damage to your body, do not opt for any fad diets. Just eat balanced meals and engage in physical activity to see the difference both physically and mentally. The process may be longer and less dramatic unlike fad diets, but the results will be long-term and benefit your body’s health.

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  • Dietician recommended weight loss diet plan for brides-to-be

    In Expert Diet Tips On 26 May 2015

    Nutritionist Neha Chandna shares a sample meal plan to help you shed a few kilos in a healthy way before your special day. Instead of going on a crash diet and starving yourself, lose weight in a healthy way to avoid fainting and other health problems after the D-Day is over.Just remember that you need to follow it at least six months before your wedding. Remember, though diet is 70% responsible for a healthy weight loss, you also need some sort of physical activity every day to stay fit and burn calories.  Early morning: green tea + 1 fruit Breakfast: 1 bowl of oats porridge/ poha/ upma/ idli Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 2 rotis/ 1 cup brown rice + veggies + dal + curds Evening: whole wheat bread sandwich/ bhel(no sev)/ sprouts Dinner: soup + salad+ veggies/ chicken/ fish + 1 roti Bedtime: 1 cup skim milk If you haven’t had the chance to focus on yourself with all the shopping and wedding arrangements, there is still time to tone-up your figure and look your best. You can follow this meal plan three months prior to the D-Day and drop a dress size. Early morning: green tea + 2 dates Breakfast: oats upma/ oats dosa Mid morning: 1 fruit + 4 almonds/ walnuts Lunch: salad + 1 rotis/ 1 cup brown rice + veggies + dal + curd Evening: 1 fruit Dinner: soup + salad+ veggies/ chicken/ fish Bedtime: 1 cup skim milk It’s just 30 days to the wedding, fret not! You can still lose weight. This is a meal plan when only it’s only 1 month to the wedding. In addition to this, get some exercise and don’t stress – with the right outfit, you will look perfect. Early morning: green tea + 2 dates Breakfast: fruits + nuts Mid morning: 1 bowl sprouts/ salad of pulses Lunch: salad + veggies + dal + curd Evening: soup Dinner: salad/ stir fry+ veggies/ chicken/ fish Bedtime: 1 cup skim milk Even if you start with the 6-month meal plan, you can move to the 3- and 1-month plans as you inch closer to the wedding day. Be happy and you are sure to glow and look wonderful on your special day. 

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  • Weight gain due to long working hours. What should I do? (Diet query of the day)

    In Expert Diet Tips On 26 May 2015

    Q: Dear dietician, I am a 46-year-old working, unmarried lady. I have a sitting job and long working hours from 10 am to 8 pm. Lately, I have been having irregular periods. I have put on weight especially on my waistline and the hip area. Please suggest a suitable diet plan so that I can reduce my waistline. Answered by nutritionist Neha Chandna As you age, your metabolism decreases leading to weight gain. Since you have a sitting job and being a woman, you are prone to put on weight near the stomach and hip areas as a woman is genetically designed to have a pear-shaped body. Also, you might be close to menopause due to which you have irregular periods. I advise you to join a gym and alternate between weight training and cardio to help build muscle mass and burn fat. Along with this, you need to eat a balanced diet with lots of fibre, greens, veggies, nuts, salads, curd, etc. (Read: 10 awesome fitness workouts for the perfect you!) Here is a diet plan for you: Have a healthy breakfast to keep you going for the morning. Include items like oats porridge/ oats upma/ idli/ dosa. Between breakfast and lunch, have a fruit and a handful of nuts. In lunch, eat a portion of salad, a jowar/ragi chapatti with veggies, dal and a glass of buttermilk (chhaas). Keep your dinner light. You can have soup, salad, veggies/grilled chicken or fish. Avoid eating rotis or rice at night. Along with this, drink two-three cups of green tea every day and sleep well. 

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  • Running - The Best Cardio

    In Expert Diet Tips On 19 June 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Without a doubt, we all agree on how important cardio is for our heart and body. The flow of blood through our system has more significance than we can imagine. It delivers oxygen and nutrients to each cell in the body, thus keeping you energetic and fit. The best form of cardio where one uses his maximum potential is running. Running is that one physical activity that has been practised since centuries and made even more famous today through marathons. It\'s a form of exercise that can be done anywhere, anytime and without any cost. There are many more reasons for which running is seen as the best choice of workout by people: Makes you stronger: Running uses the largest muscles of your body, i.e. the legs and to some extent the back and arm muscles as well. Being a resistance workout, it helps strengthen the bones, ligaments, muscles and joints of your lower body, provided you run the right way. It\'s the best way to keep yourself strong even as you age. Burns a lot of calories: Running is the best cardio activity to burn off that extra fat. It also helps to keep your appetite-increasing hormone under check. Boosts memory: For all those who have a family history of Alzheimer\'s or dementia, do not worry. All you need to do is start running. It helps your brain work better by improving your cell condition so that your memory remains sharp as ever. Gives you a glow: The sweat on your face helps unclog your pores and the blood gush helps oxygenate all the cells, improving your complexion.   Reduces pressure: Running is by far the best way to keep pressure at bay. As it increases the strength and capacity of the blood vessels, it keeps the pressure under control. Pumps up energy: As running helps blood reach all corners of your body, it provides oxygen and nutrients to every cell, which makes you more energetic and improves your stamina. Feeling sluggish? Just try going for a run instead.   Helps you sleep well: Runners tend to sleep better as running controls your hormones and also sets your sleeping routines. Makes your heart stronger: Running helps strengthen the muscles of your heart and reduces your chances of an attack. Lowers stress levels: Running is the best stress-busting activity. When you feel down, just go for a run. It helps boost serotonin levels, which make you happier, calmer and more relaxed. You\'re then equipped to deal with situations in a better way. For beginners, we suggest you start with brisk walking first, then progress to jogging and when comfortable, then start your running regime. Regardless of your fitness level, you can start from zero to running 20 minutes in 10 weeks. Make it a point to run at least 4 times a week to see noticeable changes in your stamina and endurance levels. Before every run, make sure to warm up for 5-20 minutes with a fast walk and at the end cool down with 5-10 minutes of slow walking. Other things to keep in mind:   Get the right shoes for running or else you will land up with a shin or knee ache. Get your starting position right: Shoulders rolled down and back, arms relaxed, head up and swing your arms in even front-to-back motion. Maintain a rhythm. Breathe in from your nose for 2 counts and breathe out from your mouth for 2 counts. Run at a comfortable pace where you are able to have a conversation with a friend without panting and do not take big strides as it can exhaust you faster. Aim for short and quick strides. Listen to music that gets you going and motivates you to complete your workout. Once you finish your run, while cooling down, roll your head side to side and your shoulders a few times to loosen your upper body. Make sure to stretch your hamstrings, quads and calves to prevent injuries. Listen to your body. Minor burning and aches are a good sign but if there is unbearable pain or injury in any joint, stop there and go to a physiotherapist or orthopedic to rule out any major issue. Drink plenty of water before, during and after running. Eat healthy well balanced meals 2 hours prior running. Avoid eating anything just before running. Wear loose and comfortable clothes that allow your skin to breathe.

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  • Fruit up to Rehydrate

    In Expert Diet Tips On 01 July 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Your body water levels drop so quickly in summer or after a workout that you don\'t even realize when you\'re already dehydrated. Blame whatever, but you need to find a solution to rehydrate yourself nevertheless. Water is obviously the best bet hydration, but you need to make up for the electrolytes you lose in the sweat too. For that you need to eat foods high in water and electrolytes. Nothing better comes to mind than fruits! Let\'s review some fruits high in water content and nutrients along with how they benefit us:   Watermelon: They are high in water content (almost 90%), low in calories, and high in fibre, which helps lose weight and prevent constipation. They are also rich in vitamin C, which provides protection against immune system deficiencies, and vitamin A , which promotes good eyesight and skin health. The red flesh of a watermelon is also a significant source of phytochemicals, known as lycopene, a nutrient with proven cancer-prevention qualities. Potassium in it also has BP lowering and heart protecting qualities. Plums: Super source of vitamin C, they\'re essential for the formation, growth, maintenance, and repair of all bodily tissues, including skin, blood vessels, bones and teeth. Good potassium content which reduces BP. They contains antioxidant anthocyanins, which protect against cancer. They are blood purifiers. They\'re high in fibre, which helps in proper bowel movements. Lychee: An all time favorite for young and old, a great source of vitamin C, which helps to prevent gum bleeding, cold, heal wounds, build collagen for skin and bones, protects the heart and prevents infections. It also helps the body fight against cancer. Lychees also help improve digestion and bowel regularity. They\'re also a good source of potassium, an electrolyte that helps to maintain fluid balance, contract muscles and control blood pressure. They are very rich in polyphenols, which help to protect against heart problems, cancer and infections. Figs: These are known for their natural laxative action as they are very rich in fibre and help to prevent colon cancers as well. They are sweet and help curb sugar cravings. Rich in potassium, which helps reduce high blood pressure and helps overall muscle function. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. Good source of calcium for strong bones and iron to prevent anemia. Honeydew melon: It\'s a refreshing fruit filled with water, to cool you on a hot summer day. It\'s high vitamin C content helps to neutralize toxins and also helps in synthesis of collagen, which is used to support blood vessels, ligaments and skin. It\'s high in soluble fibre and low in calories which makes it perfect for weight loss. The potassium in it helps to lower high BP. Improves skin texture and complexion. Amla: Extremely rich in vitamin C which makes it a powerful antioxidant and helps in prevent gum problems, collagen building for a strong body and prevents common cold and cough by boosting immunity. It improves skin texture, delays skin ageing, strengthen nails and prevents hair fall. It improves vision and cataracts. Acts as a great detoxifying agent for the liver and kidneys, prevents cancers, mouth ulcers and improves brain function and enhances mood. Helps in absorption of iron thereby preventing anemia. It increases you digestive power and helps in weight loss as well. Peaches: Being naturally sweet and, high in fiber and low in calories, help in weight loss. Good source of vitamin B which provides energy. Rich in Vitamin A, a great antioxidant protecting the body from cancer, skin, eyes and organs from damage. Super source of potassium for normal bp, heart beat and muscle function. Fiber helps to lower cholesterol. They contain antioxidants called cholorogenic acid which helps to prevent cancer and reduce inflammation. Peaches provide some magnesium, phosphorus, zinc, copper, manganese, iron and calcium as well. These minerals work to support red blood cell, bone and nervous system health. Pineapple: It is a great digestive as contains enzyme bromelain which softens the food in the stomach. It also has anti inflammatory properties and prevents growth of cancer cells. Good source of energy. Pineapple is rich in manganese that is necessary to build strong bones and connective tissues. It is rich in fiber and helps to relieve constipation. Has a diuretic effect and reduces bloating. High vitamin C content helps to strengthen immune system. Improves skin, hair and nails. Mango: The fiber pectin and antioxidants in mango reduces the risk of cancer in the digestive tract and also helps to lower cholesterol. The enzymes in mango help to improve digestion. The vitamin A in mango is a power supply for your eyes and skin, helps to prevent eyesight relates issues, improves acne, clears complexion and adds a glow to your skin giving you an anti ageing benefit. Vitamin C in mango helps to boost immunity. Keep the body cool and refreshed. The Vitamin B 6 content helps to improve brain function and memory. Palm fruit (Tadgola): A special fruit of the summer season, filled with tender water which actually hydrates you and a sweet soft flesh which is rich in potassium helping you control your blood pressure and keep your muscles functioning well. Now you can enjoy a range of fruits this summer season to keep your water levels up and refresh any time of the day.

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  • Brown Rice Pulao (Veg)

    In Expert Diet Tips On 02 July 2015

    Calories - 200 kcal Ingredients 20 gm soaked brown rice. 3-4 cloves of garlic Small piece of ginger 2-3 green chilies, chopped 1 stick of cinnamon 4-5 cloves 1 Carrot, chopped 10 gms peas 5-6 strands of French beans 2 tsp oil Salt to taste Method: Heat oil in a pan. Add cinnamon, cloves, garlic, ginger, green chilies and saute. Add carrot, and brown rice and mix well Add water, peas, French beans and salt and mix well. When the mixture comes to a boil, reduce heat, cover and cook till the rice is done. Garnish with coriander leaves and serve hot.

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  • Flaunt Healthy Hair This Summer

    In Expert Diet Tips On 31 July 2015

    We superficially take care of our hair but tend to forget that there is a more deeper and internal nutritional approach to nurture it and give a healthy sheen, feel and look our hair. A balanced diet rich in proteins and iron can work just fine to give you shiny, bouncy and thick hair.  Here are a list of certain foods which can work wonders to improve your hair quality: Chicken: they have high quality protein and iron making your brittle hair strong and long. Fish: especially salmon and tuna besides having high amount of protein also contain high amount of omega-3 fatty acids required for good scalp health which makes every cell of your hair luscious. Vegetarians can substitute fish with 1-2 tbsp flaxseeds for plant based omega-3. Eggs: are excellent source of protein and biotin which prevents hair breakage and improves hair strength. Green leafy vegetables: are a great source of iron, vitamin C-helps to absorb iron and vitamin A-helps to produce sebum by your hair follicles, natural hair conditioner.18 Beans: provide little protein alone but have good amount of iron, folic acid, zinc and biotin making hair stronger. Nuts: like walnuts, almonds, cashews etc are a fair source of zinc which prevents hair loss. Whole grains: low carb diet can lead to a receding hairline as whole grains like wheat, jowar, nachni, brown rice etc contain b- complex vitamins and zinc which help to improve hair quality. In a nut shell, a balanced diet including all the above mentioned foods can give you your dream hair quality and look.

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Neha   Ranglani

Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west). Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai. Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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