Kiran Sagar - Health & Fitness

Kiran Sagar - Health & Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Kiran Sagar - Health & Fitness, Nutritionist, Bangalore.

Certified Nutritionist
Health & Fitness Coach
For Enquiries Whatsapp - 9008177955
WWWKSFHEALTHCARECOM

ನೈಸರ್ಗಿಕ ಆಹಾರಕ್ರಮ ಮತ್ತು ಜೀವನಶೈಲಿಯ ಪ್ರೋಗ್ರಾಮ್ ಸೇರಲು ಸಂಪರ್ಕಿಸಿ 9019169276 / 9008177955

31/07/2025

ಊಟ ಬಿಟ್ಟು ಮಿಲೇಟ್ ಮಿಕ್ಸ್ ಕುಡಿತಿದ್ರೆ ಹುಷಾರ್

🧃 "Millet weight loss mix ಶೇಕ್" ಮೋಸ – ನಿಜವೇನು?

ಬಹಳಷ್ಟು "ವೇಟ್ ಲಾಸ್ ಶೇಕ್"ಗಳು ಪ್ರತಿ ಸರ್ವಿಂಗ್‌ಗೆ ಕೇವಲ 2 ಗ್ರಾಂ ಪ್ರೋಟೀನ್ ಮಾತ್ರ ಇರುತ್ತದೆ.
ಅದೇ ಸಮಯದಲ್ಲಿ ದಿನಕ್ಕೆ ಒಂದು ಬಾರಿಗೆ ಇದನ್ನು ಊಟದ ಬದಲಿಗೆ ಕುಡಿಯಲು ಹೇಳುತ್ತಾರೆ.

⚠️ ಹೌದು, ತೂಕ ಕಡಿಮೆಯಾಗಬಹುದು – ಆದರೆ ನೀವು ಕಳೆಯುತ್ತಿರುವುದು:

✅ ಸಡ್ಡು ಮಾಂಸಖಂಡ (Muscle mass)
⛔ ಕೊಬ್ಬು ಅಲ್ಲ (Not fat)

ಪ್ರಮಾಣಪೂರಕ ಪ್ರೋಟೀನ್ ಇಲ್ಲದೆ ದೇಹವು ಮಾಂಸಖಂಡವನ್ನು 에ನರ್ಜಿಯಾಗಿ ಬಳಸಿ ಬಡವಾಗಿಸುತ್ತದೆ.
ಇದರಿಂದ ದೇಹದ ರಚನೆ ದುರ್ಬಲವಾಗುತ್ತದೆ, ಶಕ್ತಿ ಕಡಿಮೆಯಾಗುತ್ತದೆ.

💔 ಈ ಶೇಕ್ ನಿಲ್ಲಿಸಿದ ಮೇಲೆ ಏನಾಗುತ್ತದೆ?

ತೂಕ ಮತ್ತೆ ಬರುತ್ತದೆ (ಹೆಚ್ಚಾಗಿ ಕೊಬ್ಬಾಗಿ)

ಅತಿಯಾದ ಹಸಿವು

ಹಾರ್ಮೋನ್ ಅಸ್ವತಂತ್ರತೆ

ಕೂದಲು ಬೀಳುವುದು, ಕುಗ್ಗು ಶಕ್ತಿ

💪 ನಿಜವಾದ ಕೊಬ್ಬು ಕಡಿತ = ನಿಜವಾದ ಆಹಾರ + ಸರಿಯಾದ ಪ್ರೋಟೀನ್ + ಶಿಸ್ತು

ದಿಂಡಿಪಪ್ಪು, ತೊಗರಿ, ಮೊಟ್ಟೆ, ಪನೀರ್, ಸಿರಿಧಾನ್ಯಗಳು, ತರಕಾರಿ

ಪ್ರತಿ ದಿನ 1.2–1.6 ಗ್ರಾಂ ಪ್ರೋಟೀನ್ / ಕೆ.ಜಿ. ತೂಕ

ಮಾಂಸಖಂಡ ಉಳಿಸಲು ಸ್ಟ್ರೆಂಗ್ತ್ ಟ್ರೈನಿಂಗ್ ಅವಶ್ಯಕ

🧃 "Meal Replacement Shake" ಮೋಸ – ಸತ್ಯವೇನು?
(Reality of Low-Protein Slimming Shakes)

🥤 What they don’t tell you:

Many so-called "slimming shakes" or "millet weight loss drinks" have only 2g protein per serving – that’s extremely low.
Yet people are told to skip real meals and drink this once or twice a day to lose weight.

⚠️ Yes, you may lose weight – but here's what you're losing:

✅ Muscle mass
⛔ Not fat

When your body doesn’t get enough protein, it starts breaking down your muscle for energy.
Result? You’ll look weaker, feel tired, and your metabolism will slow down.

💔 What happens when you stop the shake?

Weight comes back quickly (mostly as fat)

Hunger increases

Hormonal imbalance

Hair loss, fatigue, nutrient deficiency

💪 Real Fat Loss = Real Food + Right Protein + Consistency

Focus on whole foods: dal, pulses, eggs, paneer, millets, vegetables

Aim for at least 1.2–1.6g protein per kg of body weight daily

Strength training is key to preserve lean muscle

🚫 Don't fall for quick fixes. Your body deserves better.
Weight loss is not just about eating less. It's about eating right.

🎯 Remember:
Lose weight, but not your muscle!
Choose science, not shortcuts.

12/07/2025

ದಿನಕ್ಕೆ ಒಂದೇ ಊಟ ಮಾಡೋ - OMAD WEIGHT LOSS DIET IN KANNADA

To Join Online Diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

Why You Should Avoid OMAD Diet (One Meal A Day)

OMAD involves eating all your daily calories in just one meal and fasting for the rest of the day. Though it may lead to quick weight loss due to calorie restriction, it comes with major downsides:

1. Nutritional Deficiencies

It's nearly impossible to meet your daily needs for essential vitamins, minerals, and protein in just one meal. Nutrients like iron, B12, magnesium, calcium, and zinc require distributed intake and absorption throughout the day. OMAD often leads to undernourishment.

2. Muscle Loss

OMAD often fails to meet your protein requirement (~1.2–1.6 g/kg for active people). Without regular protein intake every 3–5 hours, the body may break down muscle tissue instead of fat, leading to slower metabolism and weakness.

3. Digestive Stress

Eating one large meal can cause bloating, indigestion, acidity, and IBS flare-ups. Your digestive system is not meant to handle such a large load at once.

4. Not Mentally or Socially Sustainable

OMAD can cause energy crashes, mood swings, and loss of focus. Socially, it’s hard to maintain with family meals or Indian meal patterns. Most people quit within weeks.

5. Risky for Women

In women, extreme fasting can disrupt hormones, thyroid function, and even menstrual cycles due to elevated cortisol and calorie stress.

Better Alternative:

Try 2–3 balanced meals with high protein, fiber, and whole foods. A 12–14 hour fast (e.g., early dinner) is safer and more sustainable for long-term health.

09/07/2025

ಹತ್ತು ವರ್ಷದ ಹೊಟ್ಟೆ ಬೊಜ್ಜನ್ನು ನಾಲ್ಕು ತಿಂಗಳಲ್ಲಿ ಕಡಿಮೆ ಮಾಡಿದ್ದೇನೆ | Diastasis Recti Belly Fat Loss

03/07/2025

ಗರ್ಭಿಣಿಯಾಗಲು ಕಷ್ಟ ಆಗ್ತಿದ್ರೆ, ಮಕ್ಕಳು ಆಗ್ತಿಲ್ಲ ಅಂದ್ರೆ.. .fix

To Join Online Diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

Dealing with infertility can be challenging, but there are various approaches, depending on the underlying causes. A common factor that influences fertility is weight, especially excess weight.

🌸 INFERTILITY: Causes, Solutions & Right Path Forward

Infertility affects both men and women. It’s defined as the inability to conceive after 12 months of regular unprotected s*x. Causes can be hormonal, structural, or lifestyle-related.

✅ Common Causes in Women:

PCOS, thyroid issues, high prolactin

Irregular or absent ovulation

Blocked fallopian tubes, endometriosis

Uterine fibroids, low AMH (egg reserve)

Stress, obesity, poor sleep, over-exercising

✅ Common Causes in Men:

Low s***m count/motility/shape

Varicocele (swollen scrotal veins)

Low testosterone, thyroid issues

Smoking, alcohol, heat exposure

Nutrient deficiencies: zinc, selenium, vitamin D

🍃 Natural Lifestyle Solutions (Start Here)

For Women:

Balanced meals: millets, dals, greens, seeds, ghee

30–45 mins daily walk or yoga

Sleep 7–8 hrs, manage stress

Avoid plastics, processed foods

Maintain healthy weight (5–10% loss helps PCOS)

For Men:

Eat zinc-rich foods: pumpkin seeds, eggs

Quit smoking/alcohol, avoid tight clothing

Manage stress and sleep

Moderate exercise (no steroids)

🏥 Medical Options (If Needed)

Consult Fertility specialist doctor

Ovulation Induction: Clomid/Letrozole to stimulate egg release

IUI: Washed s***m inserted into uterus (10–20% success)

IVF: Egg fertilization outside, then implanted (30–40% success)

ICSI: Single s***m injected into egg (for male factor)

Donor Egg/Sperm/Surrogacy: For low AMH or IVF failure

Laparoscopy: For fibroids, blocked tubes, endometriosis

⚠️ Why Start Naturally?

Boosts egg/s***m quality

Saves cost and cycles

Reduces miscarriage risk

Improves mental & emotional strength

Healthier baby outcomes

✨ Infertility isn’t failure. It’s feedback. Heal first — naturally.

01/07/2025

ಬೆನ್ನು ನೋವು & ಥೈರೊಯ್ಡ್ ಸಮಸ್ಯೆ ಜೊತೆ 15 ಕೆಜಿ ತೂಕ ಕಡಿಮೆ ಆಯ್ತು KSF ಡಯಟ್ ಮಾಡಿ

23/06/2025

ಡೆಲಿವರಿ ನಂತರ ಬಂದಿರುವ ಬೆನ್ನು ನೋವಿಗೆ ವ್ಯಾಯಾಮ

19/06/2025

ಅಮ್ಮನ ಮಾತು ಕೇಳಿ ಸೇರಿಕೊಂಡೆ | 22 ಕೆಜಿ ಕಡಿಮೆ ಮಾಡಿ ಮನೆ ಆಹಾರ ತಿಂದು ಫಿಟ್ಟಾಗಿದ್ದೇನೆ | Kannada Ksf diet #

30/05/2025

PCOS/PCOD ಸಮಸ್ಯೆ ಗುಣ ಮಾಡಲು .fix 5 ಸಿಂಪಲ್ ಟಿಪ್ಸ್ . Share ಮಾಡಿ Care ಮಾಡಿ

To Reverse PCOD/ PCOS Join Paid Online Diet and lifestyle coaching program Whatsapp KSF Team 9019169276

PCOD (Polycystic Ovarian Disease) and PCOS (Polycystic O***y Syndrome) are two terms that are often used interchangeably, but they are not exactly the same.

PCOD is a gynecological condition where multiple cysts are formed in the ovaries due to hormonal imbalances. It is characterized by irregular periods, weight gain, and acne.

PCOS is a more complex condition that involves several symptoms, including irregular periods, cysts on the ovaries, high levels of male hormones, insulin resistance, and weight gain. It can lead to various health issues, such as infertility, diabetes, and heart disease.

In summary, PCOD is a condition where cysts are formed in the ovaries, while PCOS is a syndrome that includes several symptoms, including ovarian cysts.

For more details Watch full PCOD Diet Plan video in my youtube Channel

1. Maintain a healthy weight: Losing weight can help reduce the symptoms of PCOD or PCOS balanced diet with moderate carb can help improve insulin sensitivity and regulate your menstrual cycle.

2. Exercise regularly: Regular exercise can help manage insulin resistance, improve ovulation, and lower testosterone levels.

3. Lifestyle changes: Avoid smoking or drinking alcohol, manage your stress levels and get enough sleep.

Top 5 Lifestyle Tips to Manage PCOS Naturally

1. Balanced Diet with Protein & Fiber:
Eat a whole-food-based diet rich in vegetables, fruits, whole grains, good fats (like nuts/seeds), and quality protein (eggs, legumes, paneer, fish, chicken).
Avoid refined carbs, sugar, and ultra-processed foods.
✅ Goal: Stabilize insulin and reduce inflammation.

2. Exercise 4–5 Times a Week:
Include brisk walking, strength training, yoga, or cycling.
Even 30 minutes a day can improve insulin sensitivity and reduce belly fat.
✅ Goal: Hormonal balance + weight management.

3. Lose 5–10% Body Weight (If Overweight):
Small weight loss (even 3–5 kg) can restore ovulation, regulate periods

22/05/2025

PCOS ಸಮಸ್ಯೆ ಜೊತೆ ತೂಕ ಕಡಿಮೆ ಆಯ್ತು

09/05/2025

ಮನೆಯಲ್ಲೇ FAT ಕರಗಿಸುವ ವಿಧಾನ | Nisha Bengaluru: Wei-ght loss tran-sformation from 78 to 68 #

28/04/2025

ಕಡಿಮೆ ತಿಂದ್ರು ತೂಕ ಇಳಿತಿಲ್ವಾ..? .fix

To Join Online diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

When trying to lose weight, the process isn't always straightforward, especially if you're eating too little. Several factors, including metabolic adaptation, play a role in this complexity.

1.Why We Can't Lose Weight Fast Even After Eating Too Little:
- Metabolic Adaptation: When you severely restrict calories, your body may respond by slowing down your metabolism to conserve energy. This is a survival mechanism designed to prevent starvation. As a result, even though you're eating less, your body burns fewer calories, making it harder to lose weight.
- Muscle Loss:When calorie intake is too low, your body might break down muscle tissue for energy. Muscle mass is metabolically active, meaning it burns more calories at rest. Losing muscle can slow down your metabolism further, making weight loss even more difficult.
- Hormonal Changes:Severe calorie restriction can lead to hormonal imbalances, including a drop in thyroid hormones, which regulate metabolism, and an increase in cortisol, a stress hormone that can promote fat storage, especially around the abdomen.

2. What is Metabolic Adaptation?
- Metabolic adaptation, also known as adaptive thermogenesis, is the body's way of adjusting its energy expenditure in response to changes in energy intake (calories). When you reduce your calorie intake, your body may reduce its metabolic rate to conserve energy, making weight loss slower over time. This adaptation can include:
- Reduced Resting Metabolic Rate (RMR):The energy your body uses at rest decreases.
- Lowered Non-Exercise Activity Thermogenesis (NEAT):The energy spent on daily activities like walking, fidgeting, or even maintaining posture may decrease.
- Decreased Thermic Effect of Food (TEF):The energy required to digest, absorb, and process food can decrease as well.

26/04/2025

ವಯಸ್ಸಾದರೂ ಯಂಗ್ ಆಗಿ ಕಾಣಲು.. .fix To Join Online Diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

Biological age refers to an individual's physical condition and overall health compared to the average population of the same chronological age. It takes into account factors such as genetics, lifestyle, diet, exercise, and overall physical well-being. Chronological age, on the other hand, is simply the number of years a person has been alive.

To reverse aging through nutrition, exercise, and lifestyle changes, here are a few recommendations:

1. Balanced Diet: Opt for a diet rich in whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive sugar, processed foods, and refined carbohydrates.

2. Antioxidant-Rich Foods: Include foods rich in antioxidants like berries, dark leafy greens, nuts, and seeds. Antioxidants help combat free radicals, which are molecules that can damage cells and contribute to aging.

3. Hydration: Drink adequate amounts of water to keep the body hydrated, which helps maintain healthy skin, organs, and overall bodily functions.

4. Regular Exercise: Engage in a combination of cardiovascular exercises, strength training, and flexibility exercises. Regular physical activity helps improve circulation, maintain healthy body weight, strengthen muscles, and improves overall well-being.

5. Stress Management: Chronic stress can contribute to accelerated aging. Adopt stress management techniques such as meditation, deep breathing exercises, yoga, or any activity that helps you relax and unwind.

6. Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Sufficient sleep allows the body to repair and regenerate itself.

7. Avoid To***co and Excessive Alcohol: Smoking and excessive alcohol consumption can accelerate aging and have detrimental effects on overall health. Limit or avoid these habits altogether.

Address

Bangalore

Telephone

+919019169276

Website

Alerts

Be the first to know and let us send you an email when Kiran Sagar - Health & Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Kiran Sagar - Health & Fitness:

Shortcuts

Share

Category