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NUTRITION CONSULTATION
KETO WEIGHT LOSS PROGRAM
WEIGHT LOSS PROGRAM
BALANCED DIET
FAQ's
Here’s what you can expect:
Get a consultation before customizing your plan.
Expert nutritionist Barkha will help you select the best nutrition according to your needs and health conditions.
Here’s what you can expect:
This program is ideal for those seeking an effective, fast and science-backed approach to weight management and gut health.
Our Ketogenic – familiarly known as the ‘Keto Diet’ – Weight Loss Program focuses on achieving rapid weight loss through a high-fat, moderate-protein and low-carbohydrate eating protocol. By shifting your body into ketosis, where it burns fat for energy instead of carbs (glucose).
Here’s what you can expect:
The Balanced Diet- with protein, carbohydrates and fat -Weight Loss Program offers a holistic approach to reduce weight through well-rounded and proportionate nutrient-rich meals.
This program is ideal for people looking to lose weight gradually that gives sustainable results without restrictions on food. Experience a better quality of life with a practical and easy-to-follow approach.
Here’s what you can expect:
This Program provides individual nutrition strategies to help manage the symptoms of polycystic ovary syndrome and deal with the root cause of the issue. This program aims to alleviate common PCOS/D symptoms such as irregular periods and weight gain.
This program is ideal for people struggling to lose weight because of hormonal imbalances with a holistic approach that will educate and create awareness on managing your symptoms for life.
Here’s what you can expect:
This Program offers a comprehensive approach to controlling and potentially reversing type 2 diabetes through nutrition. By focusing on low-glycaemic, nutrient-dense food, this program helps you manage your symptoms and teaches how food affects your quality of life.
This program is ideal for people with type 2 Diabetes who are looking to improve their quality of life, control blood sugar fluctuations and reverse diabetes through sustainable lifestyle changes.
Here’s what you can expect:
Our Muscle Building Program is designed to help you achieve your strength and size goals through a focused, high-protein diet. With individual meal plans tailored to enhance your muscle growth and recovery, you’ll experience an improvement in muscle mass, strength and increase in overall body weight.
This program is ideal for people looking to gain muscle without the conventional, monotonous and bland diet plans that make the journey fun and achievable.
Here’s what you can expect:
The Weight Loss Program with a balanced diet rich in protein, carbohydrates, and fat takes a holistic approach to weight reduction through well-proportioned nutrient-rich meals.
This program is for busy individuals with no time to follow a strict protocol & seek a balanced approach to their food and lifestyle.
FAQ'S
The clients most asked questions.
FAQ: Nutrition
Ans: Food must be measured before cooking using a food weighing scale.
Ans: You can eat any of the diet template options given or choose from the recipe menu for the respective meal.
Ans: I’d recommend drinking clear spirits such as vodka, tequila, gin, whiskey, etc. in water, soda or any diet beverages. Since a single small shot of any of these alcohols is around 75kcal,you can simply replace your snack/meal with the amount of alcohol you wish to consume.
Ans: The timing of your meals is irrelevant. You can eat a meal or snack at any time based on your schedule. The goal is to eat the total amount of food given in the diet template.
Ans: Your progress is completely in your hands. If you want to eat a cheat meal, you can do so but understand the cost behind it. The excess calories will only slow down your progress and the quality of food might negatively impact your energy levels, mood and level of motivation later after the meal.
Ans: I understand that social obligations are a must and chances are that you most likely will be eating at a social gathering. In that case, you can simply skip a meal and a snack and replace that with an outside meal. Keep in mind that it is very challenging to gauge how many calories you’re eating in an outside meal, especially because of the content of cooking oil they use to prepare the meal. You may not be able to replace the exact amount of calories but in the grand scheme of things, if it’s just a small meal once in a while, it most likely will not create that big of a difference in your progress.
Ans: No. A protein shake also has calories, and your program has been designed in such a way that if you’re eating the higher protein options, you will meet your protein requirements. There are recipes and snack options where protein powders are mentioned, in which case you can have the protein powder
Ans: Absolutely! Just like your cardio, you can split a single meal, such as 1 serving fruit + 1 whey protein, into 2 separate smaller snacks, i.e., 1 serving of fruit in the morning and 1 scoop of whey post workout.
FAQ: Training
Ans: It completely depends on your individual strength. What’s heavy for one person may not be heavy for another. Generally I recommend investing in a heavy kettlebell and a light kettlebell. For most women, a 4kg and a 12 kg kettbell should be fine.
For most men, an 8 kg and 16kg kettlebell should be fine.
Ans: Ideally you want to start off your training program with a rep range that’s moderately
challenging. Every workout, you should aim to increase a rep in a few exercises till you reach the maximum intensity on each exercise. At this point, I’d recommend taking a week off to resensitise the muscles and start off again at a moderate intensity, but this time, a little more challenging than the last time you started the training program.
Ans: You don’t absolutely have to do anything. I recommend keeping strength training as part of your program because it’s good for your health and it’ll also minimise muscle loss during a dieting phase.
Ans: You can use any equipment as long as the movement patterns are the same. So if you want to use a Dumbbell or even a barbell to perform your movements, feel free to do so. In fact, you can even use a makeshift weight by taking a bag and stuffing books into it.
Ans: As long as you’re active for at least 30min a day, you can do any kind of activity you want. The 30min walk is the MINIMUM requirement, but of course, you can do as much over and above that you want.
FAQ: Cardio
Ans: You can absolutely split up your cardio however you want. Let’s say you’ve got 30min of cardio to do every day. You can do do all 30min in one go, or divide it into 3x10min sessions post every meal or even divide it into to, 15min sessions, or even a 10min session in the morning and a 20min session in the evening!
Ans: The type of cardio is completely up to you. The more aggressive the cardio the higher
the calorie burn. For example, you would burn more calories running than you would walking. Similarly, any form of cardio that uses more muscle groups will burn more calories. For example, walking versus sitting back and cycling at the same intensity.
Ans: Absolutely. I have stated a standard minimum requirement for everyone but if you have the time and energy to go beyond, feel free to do so. The more active you are, the faster you’ll see result.
Ans: Yes you can, but I wouldn’t recommend taking that approach. I understand that
sometimes the circumstances are unavoidable and one can’t seem to find the time in their schedule. However, this program is about making health a priority and therefore I’d recommend making that daily cardio a part of your life, like a necessity.