Dr. Deepa Agarwal is the best and famous leading Dietician / Dietitian / Nutritionist in Hyderabad. She provides individualized nutrition consultations for weight loss, fat loss, reduce belly / tummy fat, weight gain, gain muscle mass, diet in pregnancy and lactation, pediatric diet, diabetes diet, hypertension, cardiovascular, renal issues, bariatrics, cancer, sports nutrition, PCOD, PCOS. Nutrition advice is also given for brides and grooms for good skin and hair.
I work for a BPO, and with the acquired PCOS and Acidity life has become a day to day rough deal. I have seen a great improvement in my health with these eating habits since I started this diet plan with Dr. Deepa Agarwal
The first couple of weeks were extremely tough. But the variety of recipes were the motivation.
Her knowledge was amazing and extremely comforting. And her confidence is contagious too !
She introduced me to many new, delicious and exciting healthy recipes that are now part of my daily life. I have also learned the value of making conscious decisions about what I eat, how much I eat and what time I eat.
I have just finished my diet schedule as per plan. Thank you Dr; Deepa for helping me in my journey to better health.
Question: I consume a very low cost diet. The diet is 65% carbs, all from white wheat flour. If I stay physically fit and don't gain any weight, will this increase my risk of diabetes? In other words, the glycemic load is very high for every meal. The daily allowances, carbs-fats-proteins, and omegas are all good.
Answer: Diabetes starts with muscular and liver insulin resistance, where evidence overwhelmingly implicates intracellular long-chain saturated fat accumulation and inflammation/innate immune response. Obesity (which increases free fatty acids & inflammation), dietary long chain saturated fatty acids and dietary fructose (from added sugars, which increase small intestinal dysbiosis and induce liver fat synthesis) are all strongly linked, and with plausible mechanisms. Diabetes is rare where traditional diets are consumed in developing nations and was rare in 19th century European/American populations, indicating high starch diets (75%+ carbs), when consumed with few long chain saturated fats or added sugars, and in slender populations, pose little risk. I would expect no acute issues with wheat in non-celiacs, indeed the arabinoxylans are an important prebiotic that feeds beneficial gut microbiota and improves gut barrier function. However, the arabinoxylans are largely in the bran. I would strongly discourage a refined flour diet of leavened bread, and encourage alternate forms, like whole wheat pasta and cracked wheat/bulghur. These are also better forms for those with insulin resistance or diabetes, as pasta & whole grains have much lower glycemic indices.
Refined grains (flour) of any type are going to cause issues. Far more than other carbs. Rice is certainly better than wheat flour. So are oats and potatoes. Collectively, they are still a lot of carbs. I get that you want to keep cost down. Fats and protein don't have to be expensive if you shop around. Beans and eggs are generally good options.
I am blessed with baby girl(last year).i was 11kgs more than my actual weight after post delivery. I came to know about Dr.Deepa Agarwal through Internet. She provided me suggestions and guidance wherein i was able to lose weight within the stipulated period. She prescribed only natural diet. Every week she used to change different diet pattern. I enjoyed having varieties of food. Infact, i have come to know there are lot many options of food varieties to lose weight.
I have gained confidence about my health. Thanks to Dr.Deepa Agarwal.She is very patient in clarifying any queries at any point of time.I had a very good experience with Deepa Madam for 3 months. Infact, i have learnt to maintain a balanced diet from her. I would be committed and dedicated to maintain the same in my future.
Sugar-free products stop us getting slimmer
Many people believe that synthetic sweeteners will help them lose weight. But it turns out that one common substitute for sugar actually blocks the function of an enzyme that is essential for preventing obesity.
For some time, nutritionists have suspected that artificial sweetener - often used as a substitute for sugar in coffee or added as an essential ingredient in diet sodas - does not help people lose weight. However, scientists have struggled to understand why this is the case.
Now, researchers from the Massachusetts General Hospital (MGH) have found a lead. Richard Hodin's team investigated a sweetener called aspartame. Along with the salt aspartame-acesulfame, it is among the most commonly used sweeteners in the world.
Food producers add Aspartame to products that claim to contain "zero-sugar", such as soda drinks, sweets like bubble gum, ready-made dairy products, baked goods and instant coffee.
Why does aspartame not aid weight loss? "We found that aspartame blocks a gut enzyme called intestinal alkaline phosphatase (IAP), " explains Professor Hodin, who teaches at Harvard Medical School.
IAP is produced in the small intestine. "We previously showed this enzyme can prevent obesity, diabetes and metabolic syndrome [a disease characterized by a combination of obesity, high blood pressure, a metabolic disorder and insulin resistance]. So, the reason that aspartame does not work is because, even as it is substituting for sugar, it blocks the beneficial aspects of IAP."
Are you getting Enough Vitamin D?
Dr Deepa Agarwal, Best Dietician in Hyderabad says:
Vitamin D deficiency can lead to:
impaired immune system functioning, which puts you at a higher risk for infection
rickets, a condition that most commonly occurs in children that causes bone softening
insulin resistance, which affects your ability to use insulin to process blood sugar
thin or brittle bones, which increases your risk for osteoporosis
Include foods that are naturally high in vitamin D
fatty fish, such as mackerel, salmon, and tuna
fish liver oils
However, food manufacturers often add or fortify foods with vitamin D. Examples include:
Some steps you can take to maintain healthy vitamin D levels include:
Getting out in the sun without sunscreen on for 15 minutes each day
taking a multivitamin that contains vitamin D
eating foods that are high in vitamin D
purchasing and eating foods that are fortified with vitamin D, such as cereals and milk
Eating a healthy diet with fortified foods and getting some sun exposure when possible can help you keep your vitamin D at healthy levels.
Q: What are the benefits of wheat bread vs white bread?
A: Wheat has three parts - endosperm (where the seed's energy is stored and used to make white flour), germ (the part that will grow and is quite nutritious) and bran (the outer protective layer that is high in fiber).
There's three types of basic wheat-sourced bread that use different parts:
White bread - made from pure endosperm bleached flour, and nutritionally almost empty. Because it's extremely easy to digest, it can spike blood-sugar levels when eaten. Usually gives the softest and highest-rising bread though.
Enriched white bread - lumped in with the above, made the same way but they shove some nutrients into it so it's a bit more nutritious.
Whole wheat bread - bread that also includes wheat bran and part of the germ (at least where I live). You can get "whole wheat breads" that are pretty much nutritionally empty as well though, but the fiber in the bran helps slow down digestion so it's better for you than white.
Whole-grain wheat bread - bread that is made from 100% of the wheat grain. Best choice for fiber and nutrition.
White bread vs. wheat bread is an example of 'simple' carbohydrates vs. 'complex' carbohydrates. In terms of digestion, your body can quickly turn simple carbs into basic sugars which can give you a quick burst of energy. Complex carbohydrates are sugars too, but have a longer 'chain' of molecules, and it takes your body longer to break them down. This means they give you a steadier, longer lasting source of energy.
After digestion, those sugars go into your bloodstream. White bread and other simple carbs can cause a rapid spike in blood sugar, sometimes followed by a 'sugar crash' or loss of energy. Maintaining a fairly steady blood sugar level is especially important for diabetics.
You can compare different types of bread and other foods on the glycemic index, which measures how fast your body turns food into sugars. The more 'whole' or complete a grain is, the lower on the index it tends to be, compared to more processed grains which will have a high score.
You are better off not eating bread period. They don't make bread like they used to. In the old days bread was all sourdough that was naturally leavened over a long period of time, which processed the sugars and proteins in the flour to make it digestible and healthy. Now bread is leavened using engineered quick-rise yeast that doesn't do that, so modern bread is full of anti-nutrients and inflammatory compounds that is giving everyone IBS and gluten intolerance etc.
Q: Why does my weight fluctuate so much from morning till evening?
Ever so often, patients come to me, saying: “I’ve tried several strict diet programmes and yet things go wrong. After all the hard work and effort I put in with diet and exercise, my weight doesn’t budge. In fact, there are days when my weight increases by 1-2kg by the end of the day!”
It’s hard not to worry when you see the scale jump a kilo or two overnight or, worse, the same day. What you need to understand, however, is that there is no need to. Such weight fluctuations in a day can mean any of the following things:
Since most of us can’t eat so much in a day or two that we actually gain a couple of kilos a day, a dramatic increase in weight could be due to water retention.
Eating, drinking, urinating, bowel movements, exercise—everything can affect your body’s water composition and, therefore, weight. For example, high-carb and high-salt foods lead to water retention and an increase in weight.
If you exercise regularly and an excess of salt is a one-off thing, you can lose the weight. But if you consume too much salt regularly, your body holds on to the water to get that balance back; this translates to weight gain.
Conversely, if you suddenly pretty much stop consuming sodium, you will release water—this, in turn, will result in weight loss. But this weight loss is only temporary since your body adjusts to the new levels of sodium accordingly via the hormone aldosterone (a steroid hormone made by the adrenal glands; its main role is to regulate salt and water in the body). This is important to note, because a lot of people go “off salt” in the attempt to lose weight. However, it only leaves them feeling giddy and sick.
The amount of carbs you consume can also explain the varying number on the scale. For every gram of carbohydrate that your body stores via glycogen, it stores three grams of water.
Switching to a low-carb diet, therefore, often leads to rapid weight loss, but it is not fat you’re losing, it’s the body using up the stored glycogen for energy, which causes less water to be retained, thus leading to weight loss.
Women tend to retain water during their menstrual cycle owing to hormonal fluctuations. For this reason, it’s best for women not to weigh themselves during their menstrual cycle.
Alcohol is a diuretic and causes dehydration in the body, which leads to water retention.
Lifting weights or doing body-weight exercises can cause trauma to muscle tissue. This is how the muscle rebuilds itself and makes one stronger and more toned. But in order to rebuild the muscle fibre, your muscles retain water to help speed up the process in the cells. So you may see your weight go northwards.
If you cannot use the toilet regularly during the day and then decide to weigh yourself, you may notice a half to one-and-a-half kilogram of weight gain.
This can also cause fluid retention and dehydration. Drinking alcohol on flights worsens the problem.
Reading food labels::
Serving Size: Recommended serving size. Even if you don'thave this amount it's important to know this since all measurements from here on out will be referring to how much is in this size of serving. Depending on the food you will often see a volume (2/3 C) and a mass (55g). These are just different measurements; they should be close but if you're measuring your food the mass will be more accurate.
Servings per container: How many of those size servings are in this container. If you intend to eat the entire container you can multiply any further measurement (grams of protein, calories, whatever) by this number and that's how much of it you'll get if you eat the entire container.
Calories: The total amount of energy in a serving of the size first mentioned in Serving Size. This energy is the combined energy from all the macronutrients (Fat, Protein, Carbohydrates).
Calories from fat: This is what portion of the previously mentioned calories came from fat. This is not calories in addition to previous calories, this is what subset of those calories are from fat. This is set out separately because the Dietary Guidelines recommend a low fat diet (many disagree with this, but the labels follow the guidelines) and so showing you this as a separate amount allows you to determine the fat content relative to total energy. If a 100 Calorie food has 90 Calories from fat it's a high fat food, if it has 10 Calories from fat it is low fat. That's why this is set out. If you're not watching fat this is not useful, and you can just look at the Total Calories previously mentioned.
Total Fat: The total grams of all fat in a serving of the product. Once again, possibly important if you are watching fat content of your diet but otherwise not super important. The %DV for this is based on what percentage of a 2000 Calorie diet the Dietary Guidelines say should come from fat. If you do not follow the guidelines (high fat/low carb diet, for example), or if your energy budget is different than 2000 Calories this number is not going to be of much use to you.
Saturated Fat: What portion of total fat comes from saturated fat. Saturated fat is essentially fat in animal products. The Dietary Guidelines say <10% of your fat intake should be in the form of saturated fat, and that is why they have been sure to denote how much saturated fat a food has on the label. However, the idea that saturated fat causes heart disease, which is why that recommendation was made, has been pretty well-refuted AFAIK and this isn't a big concern. %DV is same as with fat; it's based on a 2000 Cal diet and this is about what percentage of one's diet saturated fat should be limited to if you follow the recommendations.
Trans fat: Another type of fat that is separated out on labels because it is of extra nutrition interest. This one is one you should pay attention to because pretty much all research says it is bad. You want this to be 0g. There is no DV because DV should be 0!
Cholesterol: Cholesterol is found in animal products. For a long time people thought htis caused heart disease and were told to limit it. However, that recommendation is being removed from the Dietary Guidelines this year because it was found to be based on bad science. Do not worry about this.
Sodium: Pretty much all food has sodium, some much more than others. You need some in your diet, but you don't need tons. Some people must limit it for health reasons, usually having to do with high blood pressure. Check with your doctor to find out if you are someone who should be concerned about your Sodium intake. If you are not and if you have no history of hypertension in yoru family you probably needn't worry about this too much. %DV is about limiting intake to a recommended level, so if you are someone who wishes to limit sodium you want to stay under 100%.
Total Carbohydrate: All carbohydrates in the serving, including naturally occurring sugar, added sugar, and fiber. The Dietary Guidelines recommend a diet high in carbohydrates but low in added sugars, so this is sort of a tricky one if you follow the dietary guidelines. The upcoming label changes will bring a separate added sugar section, which will be more informative. For now the %DV of this number is talking about how the Guidelines like you to have ~60% of your energy from Carbohydrates. If you don't follow the Dietary Guidelines (for example, if you're doing a low carb diet) then this %DV is meaningless.
Dietary Fiber: Universally considered good! Unlike previous %DV numbers this is not a limit you want to keep low, but a target you would like to hit. You typically want to get around 25-30g of fiber total per day. Some labels will divide it into soluble and insoluble. These are based on what they do in the gut, but both are good and help with satiety, regularity of bowel movements and excretion of waste, etc.
Sugars: This is both naturally occurring sugar like in fruit or dairy as well as added sugar a manufacturer made, so it's a bit tricky. Luckily they will be separated on future labels at which point you want to keep added sugar as low as possible.
Protein: Pretty simple, just the grams of protein which is used in many important ways in the body. Because protein needs can vary there is no %DV, but you are typically not at risk of getting too much protein and protein deficiencies are quite rare in the US.
Vitamin A: The %DV has to do with how much we'd like you to get, so getting that to 100 each day would be nice, but you're not likely to suffer a deficiency if you don't. Vitamin A is important for cell growth, vision, and skin health.
Vitamin C: Same as Vitamin A regarding %DV, you'd like to get this to 100%. C is a water-soluble vitamin so don't worry about going far above 100% (which is easy to do since so many foods contain it), you'll pass any you don't need in your urine. Vitamin C is important in immune function and creating collagen which holds you together.
Iron: Iron is important for the formation of red blood cells. Once again, getting it to 100% would be great, but if you don't you won't die. This is most important for vegetarians/vegans, particularly women of menstruating age.
Calcium: Important for muscle contractions and bone health. Once again, getting to your 100% is great, but you won't fall apart if you get less.
The ingredients lists will be listed with the most plentifully used/main ingredients first, in descending order. The ingredients set out in bold are common allergens like eggs or dairy.
How much time before cardio? I typically eat a banana about an hour before my workout. Is this too far out? Should I eat closer to the workout time?
Answer: Basically you don't -need- to provided you have adequate glycogen stores from the morning afternoon or even day before. The key is to use energy that is stored as muscle glycogen before it gets turned into fat. This is why cyclists carb load the night before, they can use the stored glycogen the next day before it becomes fat. Your body doesn't work like a car in the sense that it is constantly converting what you put into it into useable energy, it's more like a cell phone that you charge and then use. Kind of a tortured metaphor but you get my point. There are foods that can be converted to glucose (energy) really fast. Dried fruits, crackers, any simple carbs basically. Bananas are actually not great for that purpose. They're slower to digest than say, berries. They're high in potassium and magnesium though which is great for after a work out because you're low on electrolytes.
Your goal is to have energy for a work out, and if you time it right your regular meals and healthy snacks during the day are enough. I wouldn't try and fuel yourself specifically for a work out, just eat a balanced diet at all other times and eat ENOUGH while making sure to drink lots of water. It is amazing how few people just don't eat enough nor eat healthy when they do. Solves almost all energy problems. Caffeine is completely unnecessary if you eat properly.
Haven't you had a workout where you get the timing just right and you have a ton of energy though you haven't eaten in awhile? The key is to schedule your work outs in that time frame, and then you can either eat as you go (extended cardio) or eat at the end (usually better so you don't cramp.)
At the end of the day, you have to get to know your body and also see what diet makes sense to the type of fitness you do. My best work outs are just before dinner. I've had two good meals and I've been hydrating all day. Then afterwards I can eat what ever I want because my body is in dire need of protein and carbs.
Dr Deepa Agarwal, Nutritionist in Hyderabad says Stay Hydrated this Summer
Tips for staying hydrated Hydration is vital to our overall health and well-being.
In addition to helping the body function properly, water helps regulate body temperature and flush out waste.
The following tips can help you stay hydrated:
Drink 10-12 glasses of water each day. This is a general recommendation that will change based on age, chronic conditions, and activity level.
Bring a reusable water bottle to work and drink from it throughout the day, refilling as needed.
Drink water during your meals. Not only can it help you stay hydrated, but it can help you feel more full, which can help prevent you from overindulging at mealtime.
Not a huge fan of drinking plain water? Consider flavouring it with slices of citrus fruit or a splash of 100% fruit juice. Or, experiment with the water’s temperature see whether you like it better cold from the fridge, chilled over ice, or at room temperature.