Learn
What to eat at home, and what happens at your consultation.
Food at home
Keep the family dinner, with small changes for the person managing their weight.
The Indian family dinner, region by region
Weeknight dinners from 8 Indian regions, read against the national dietary guidelines, with small changes that keep every dish.
A Bengali dinner of rice, dal and fish jhol
A Bengali dinner of rice, masoor dal, fish jhol, shukto and begun bhaja, with the bhaja moved from the frying pan to the tawa.
A Kerala dinner around the fish curry chatti
Fish curry from the clay chatti with red matta rice, thoran, avial and moru, and a way to keep the coconut in every dish while measuring it.
A Punjabi family dinner: keep the dal, measure the butter
A Punjabi weeknight of dal, aloo-gobhi, raita and rotis, and 3 small swaps for the butter, the pickle and the roti count.
How a Gujarati khichdi pot can carry more dal
A Gujarati dinner of khichdi, kadhi, bajra rotla and chaas, and 3 changes in the pot for the sugar, the ghee and the papad.
How to read a protein powder label
Compare protein per 100 g, serving size, ingredients, allergens, sugar and cost per serving before you choose a protein powder. What India's food label rules require, and what they do not.
How to use protein powder, if you need one
India's dietary guidelines start with food. If you do use a protein powder, read its label first, keep to its serving and directions, and know when to ask your doctor.
Keeping the pappu at a Telangana family dinner
A Hyderabad weeknight of rice, tomato pappu, chicken curry, gongura pachadi and curd, and 3 changes to how much of each goes on the plate.
Masor tenga, greens and rice in a Guwahati home
A Guwahati weeknight of rice, masor tenga, aloo pitika and greens, read for its fish, its greens, the share of rice and the mustard oil drizzle.
Protein after 40: keeping the strength you use
From midlife, the aim is to keep the muscle you have. India's dietary guidelines say the body uses protein to build muscle only with physical activity or strength exercise.
Protein quality: why the grams are not the whole story
Two meals can have the same grams of protein, and your body may use different amounts of each. India's dietary guidelines explain why cereal protein runs short of lysine, and how pulses, milk and cooking help.
Rice once, sambar twice at a Tamil family table
A Tamil Nadu rice meal of sambar, rasam, kootu, poriyal and curd, and how to serve less rice without changing the courses.
The line of ghee on a Maharashtrian varan-bhaat
Varan-bhaat with its line of ghee, bhakri, pithla and usal on a Maharashtrian table, and why the usal katori is the one to refill.
The science behind the calculator: how we calculate your daily protein requirements
The calculator starts at 0.83 g of protein per kg. Height, age, training and health can change or stop the figure. Each step has a source.
Understanding protein lab-testing reports
What does third-party tested mean on a protein powder? How to read a lab report, check a lab's NABL accreditation, and see what a test or certification does and does not cover.
What protein does, and the kinds on your plate
Protein makes enzymes and hormones and replaces tissue that breaks down. India's dietary guidelines explain the 9 amino acids food must supply, and how dal with rice or roti supplies them.
Whey or plant protein: how to choose
Whey or plant protein? India's dietary guidelines start with food. If you are choosing a powder anyway, compare the protein per 100 g, the ingredients and the allergens.
Your consultation
Before you book, and after you reach your goal.
What happens at your first weight consultation
The questions your doctor asks, the tests they may want, and what to have ready on the table before the video call.
After you reach your goal weight
Before you join a weight programme, ask whether regular measuring, a review of your routine and the same care team continue after you reach your goal.