Diet Mantra by Nutritionist Pallavi Shrivastav | Best Nutritionist

  Sugar cravings are one of the toughest battles for Indians—thanks to mithai, chai, and packaged snacks. But you don’t need foreign detox diets to break free. Ayurveda and Indian habits offer simple, sustainable ways. Indian strategies to quit sugar: Spice therapy → Dalchini (cinnamon) regulates blood sugar, mulethi reduces sweet cravings, and cloves freshen the mouth. Sweet alternatives → Dates, figs, and jaggery in moderation satisfy the tongue without harming health. Meal balance → Add protein (dal, sprouts, eggs) with every meal to cut sugar spikes. Bitter foods → Neem, methi, and karela naturally reduce sweet cravings. Mindful chai → Switch from 2 spoons sugar to ½ spoon or jaggery powder. 👉 The key isn’t to completely deny sweetness, but to re-train your taste buds with Indian herbs and smarter choices.

  Most people start their day with a hurried glass of water. But Ayurveda and Indian traditions recommend smarter hydration rituals that energize the body and support digestion. Simple morning hydration habits: Warm water with lemon → Boosts metabolism and alkalizes the body. Jeera water → Soak a spoon of cumin overnight, drink in the morning to cut bloating. Methi water → Helps manage blood sugar and joint stiffness. Copper vessel water → Balances pH and supports immunity. Tulsi or neem infused water → Natural detox and antibacterial benefits. 👉 Instead of guzzling coffee first thing, try one of these morning hydration hacks to feel lighter, more energetic, and in control of cravings throughout the day.

A healthy gut is the cornerstone of overall health — from digestion to mood and immunity. Incorporating both probiotic and prebiotic foods into your diet can naturally restore gut balance and improve well-being. What Are Probiotics and Prebiotics? Probiotics are live bacteria that promote a healthy gut microbiome. Prebiotics are fibers that feed these good bacteria. Together, they form a symbiotic team for better digestion and immunity. Best Indian Probiotic Foods 1. Curd (Dahi) – Rich in Lactobacillus, it soothes the stomach and aids digestion. 2. Buttermilk (Chaas) – Contains digestive enzymes and replenishes gut flora. 3. Kanji – Fermented carrot drink loaded with antioxidants and live cultures. 4. Idli and Dosa Batter – Naturally fermented, supports digestion even after cooking. Best Indian Prebiotic Foods 1. Raw Banana – High in resistant starch that feeds good bacteria. 2. Garlic and Onion – Packed with inulin, a natural prebiotic fiber. 3. Whole Grains ...

Fermented foods are not just a part of Indian culture, they’re also packed with probiotics that support gut health and immunity. Here are the top 7 Indian fermented foods that can naturally boost digestion and overall wellness. 1. Homemade Curd (Dahi) Benefits: Prevents bloating and constipation Improves lactose digestion Boosts calcium absorption 2. Chaas (Buttermilk) Benefits: Balances gut flora Relieves acidity Soothes the stomach 3. Idli and Dosa Batter Benefits: Improves protein digestibility Enhances mineral absorption Lowers glycemic load 4. Kanji (Fermented Black Carrot Drink) Benefits: Vegan and dairy-free Stimulates digestion Supports liver detox 5. Pickles (Achar) Benefits: Enhances digestion Supports gut lining Adds flavorful probiotics 6. Dhokla Benefits: Easy on digestion Great for breakfast/snack Increases nutrient bioavailability 7. Rice Water (Pakhala Bhata / Pej / Kanji Bhaat) Benefits: Restores h...

With hectic modern lifestyles, stress, processed food, and erratic eating patterns have taken a toll on our digestive and immune systems. India holds traditional remedies to rebalancing our digestive systems — one of the most effective being fermented drinks. 1. Chaas (Spiced Buttermilk) Chaas is made by diluting curd with water and adding spices like cumin, hing, and curry leaves. Benefits: Reduces acidity and aids digestion Replenishes gut bacteria Hydrates and balances electrolytes 2. Kanji (Fermented Carrot Drink) A North Indian winter drink made by fermenting carrots with mustard seeds. Benefits: Boosts gut flora diversity Detoxifies the digestive system Rich in antioxidants and Vitamin C 3. Lassi (Sweet or Spiced Yogurt Drink) Lassi can be sweet (with jaggery or cardamom) or spiced (with cumin, ginger, mint). Benefits: Aids digestion and eases acidity Calms the gut Balances gut microbiome 4. Rice Kanji (Pakhala / Pej / Ganji) Made by soaking...

Why Your Breakfast Matters for Muscle Gain If you’re working out regularly but not seeing results, your breakfast may be the missing link. The right  breakfast for muscle gain  can fuel your workouts, aid recovery, and support fat burn all day long. And you don’t need fancy protein powders or supplements—our Indian kitchens are full of powerful options that are both effective and delicious. What Makes a Muscle-Building Breakfast? To build muscle and lose fat, your breakfast should: Be rich in  complete protein  (15–30 grams per meal) Include complex carbs for energy Contain healthy fats to regulate hormones Offer fiber to keep you full and support gut health Tip: High-protein breakfasts help reduce post-workout muscle breakdown and improve fat metabolism. Let’s explore some of the best Indian combinations that deliver on all fronts. 1. Besan Cheela + Paneer Bhurji + Green Chutney Why it works: Besan (gram flour) is rich in protein and complex carbs, while paneer prov...

Why Eating Less May Actually Be Slowing Down Your Weight Loss Cutting calories is often seen as the first step toward weight loss. But eating too little can have the opposite effect. Your body needs a minimum amount of energy each day for basic functions such as temperature regulation, hormonal balance, brain activity, and muscle repair. This is known as your basal metabolic rate (BMR) . When your daily intake consistently falls below this threshold, your body believes it is facing a shortage. It reacts by conserving energy, slowing down your metabolism, and prioritizing survival over fat burning. This condition is called metabolic adaptation . The result? Your body stores fat, burns fewer calories, and may even break down muscle tissue. In many cases, weight loss stalls or starts reversing despite the calorie deficit. 8 Signs That Your Metabolism Is Slowing Down If you have been following a strict low-calorie diet and feel like your body is resisting change, these symptoms may i...