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Don't give up on healthy eating just because you're out of time. Have a healthy-eating plan in place for days when you work late or have errands to run...

08/12/2025

Holiday Hangover Detox: Clear Bloating, Gas & Water Retention

After celebrations, most people experience bloating, acidity, puffiness, and water retention. The hangover is not just from alcohol but also from overeating, late-night meals, sugary foods, and salty snacks. A holiday detox should focus on calming the gut and flushing out excess sodium.

Start your morning with warm fennel and cumin water to reduce gas and acidity. Choose light, hydrating foods like fruits, coconut water, soups, steamed vegetables, and khichdi. Avoid dairy and gluten for 24–48 hours to give the digestive system a break.

Reduce salt intake and include potassium-rich foods like bananas, coconut water, spinach, and oranges to release stored water. Herbs like ginger, ajwain, and mint help reduce heaviness.

Walk for 20 minutes after meals to support digestion. Hydrate throughout the day with cinnamon tea, tulsi tea, or plain warm water.

A structured hangover detox quickly reduces bloating, resets appetite, and restores energy levels.

06/12/2025

The 5 pm Hunger Attack: Smart Snacking Strategies for Indian Office-Goers

For most Indian office-goers, the real challenge is not breakfast or dinner.
It is the sudden 5 pm hunger attack that leads to overeating, mindless snacking, and unwanted weight gain.
This guide explains why the 5 pm hunger spike happens and how to manage it with simple, practical snack strategies that support energy, focus, and fat loss.

Why the 5 pm Hunger Attack Happens

Most people feel intense hunger around 4:30 to 5:30 pm due to:

Long gaps between meals

Afternoon energy dip

Dehydration

Low protein at lunch

Stress or emotional eating

Habitual tea-time munching

The goal is not to suppress this hunger but to manage it intelligently.

1. Fix Your Lunch to Prevent 5 pm Cravings

Your 5 pm hunger is a reflection of your 1 pm meal.
If lunch contains enough protein and fibre, the evening cravings reduce dramatically.

Ensure your lunch includes:

One protein source (dal, curd, paneer, egg, chicken)

One fibre source (salad or sabzi)

One complex carb (roti, rice, millets)

If lunch is too light, 5 pm becomes a trap.

2. Start With Hydration

Many people confuse thirst with hunger.
At 4:45 pm, drink:

One glass warm water
or

Coconut water
or

Lemon water (no sugar)

If the hunger reduces within 10 minutes, it was dehydration.

3. Avoid High-Sugar, High-Salt Snacks

Typical office snacks like:

Biscuits

Namkeen

Chips

Bakery items

Sweet tea

Instant noodles

Cause an immediate energy spike, followed by a crash, and lead to overeating later at dinner.

4. Smart Snacks Under 150 Calories

These options control hunger without affecting your diet:

A small handful of almonds or peanuts

One fruit (apple, pear, orange, guava)

Roasted chana

One cup curd with roasted jeera

Sprouts chaat

Vegetable soup

One multigrain khakhra

Makhana (dry roasted, not fried)

All are easy to carry to office and keep in your drawer.

5. Two-Part Snacking Strategy

For heavy office days, use this structure:

Part 1 (4:45 pm):
Hydration + one light snack (fruit or nuts)

Part 2 (5:30 pm):
Something more filling (sprouts, curd bowl, soup)

This prevents overeating during dinner.

6. Pair Tea Correctly

If you must have tea at 5 pm:

Take it without sugar

Avoid biscuits or bakery snacks

Combine tea with chana, nuts, makhana, or a khakhra

This removes the habit-led overeating.

7. Keep Pre-Portioned Snacks in Your Bag

The easiest rule is to pre-pack your snacks for the entire week:

Trail mix

Roasted chana packets

Single fruit

Mini makhana pouch

When snacks are planned, overeating does not happen.

8. Avoid Post-Work Binge-Eating

If you push hunger too long, it explodes at night.
Never let the 5 pm hunger stretch until 9 pm dinner.
A controlled snack creates a balanced dinner.

Final Word

Most weight gain comes from unplanned evening snacking, not meals.
By understanding your hunger patterns and preparing smart snack options, you can prevent cravings, stay energetic, and still enjoy a controlled dinner.
The 5 pm hunger attack becomes manageable when your habits support your metabolism.

04/12/2025

Is Your Gut Stopping Your Weight Loss? The 5 Signals You’re Ignoring

Gut imbalance slows weight loss even when diet and exercise are consistent. One major signal is bloating after most meals. This shows poor digestion or low stomach acid. Another sign is constipation or irregular bowel movements, which cause toxin buildup and slow metabolism.

Frequent cravings for sugar or processed foods indicate an imbalance in gut bacteria. Poor sleep is also linked to gut health, as disrupted digestion affects hormones. If you feel tired even after eating well, it may be a sign that nutrients are not being absorbed properly.

Improving gut health starts with adding fiber-rich foods, fermented foods, and adequate hydration. Include curd, chaas, banana, papaya, oats, dal, and whole grains. Reduce packaged snacks, excess coffee, and deep-fried foods as they inflame the digestive system.

Once the gut is healed, metabolism improves, cravings reduce, and the body naturally starts burning fat more effectively. Gut health is often the missing piece in stubborn weight loss.

Contact:- +91 9958400073

03/12/2025

“Detox Mistakes Indians Make — and Sheela’s Simple Fixes”

Winter detox is tricky in India because our eating pattern changes with ghee, sweets, weddings, and travel. Most people think they are detoxing, but make mistakes that slow metabolism even more. Dt. Sheela breaks it down simply and practically.

Common Detox Mistakes Indians Make
1. Skipping Meals in the Name of Detox

A detox is NOT starvation. Skipping breakfast or lunch slows your metabolism and makes you overeat later.

Sheela’s Fix:
Eat light, but eat regularly — vegetable soups, mung dal khichdi, fruit, curd, coconut water.

2. Drinking Only Hot Water All Day

Hot water helps digestion, yes… but replacing meals with hot water leads to weakness and acidity.

Sheela’s Fix:
Add ginger + ajwain water once a day, not all day. Hydrate smartly.

3. Overdoing Raw Salads in Winter

Raw food is harder to digest during cold months, causing bloating and gas.

Sheela’s Fix:
Switch to steamed/sauteed veggies, warm salads, and lightly cooked sabzis.

4. Thinking Detox Means Fancy Juices

Expensive cold-pressed juices are NOT necessary. They spike sugar and give no fiber.

Sheela’s Fix:
Use Indian detox foods — lauki, amla, methi seeds, jeera water, soups.

5. Eating "Healthy" But Heavy Winter Foods

Peanuts, chikki, ghee sweets, til ladoos — healthy but high-calorie. Most people overdo it.

Sheela’s Fix:
Portion control. 1 ladoo, not 3. 1 tbsp ghee, not 4.

6. Ignoring Gut Cleansing

If your gut isn’t clear, no detox works — constipation, bloating, and acidity block progress.

Sheela’s Fix:
Add fiber + hydration — chia seeds, soaked raisins, gulkand milk, warm water.

Sheela’s Simple, Practical Detox Formula

Start mornings with warm jeera-ajwain water

Have 2 cups of veggies daily (lightly cooked)

Include 1 detox drink (amla, methi, fennel, coriander, or ginger)

Light dinner by 7:30 pm

20–30 minutes walk after meals

2–3 liters of water

Zero deep-fried, minimal sugar

This is a real detox — sustainable and effective.

Contact:- +91 9958400073

02/12/2025

Lose 3–5 Kilos Before New Year — The 10-Day Pre-2026 Diet by Dt. Sheela
By Dietitian Sheela Seharawat

December is the month when everyone thinks weight loss is impossible.
But with a structured 10-day plan, you can comfortably lose 3–5 kilos before New Year celebrations begin.

This Pre-2026 Diet is designed for Indian bodies, Indian metabolism, and Indian winter cravings.

Day 1–3: Detox and Debloat Phase

Focus on cleansing the gut, reducing water retention, and improving digestion.

Morning:
• Warm water with jeera
• Light breakfast: poha, upma, or 2 idlis

Lunch:
• 1 roti with dal + sabzi
• Or 1 bowl khichdi

Evening:
• Herbal tea (ginger, tulsi, cinnamon)

Dinner:
• Vegetable soup
• Stir-fried vegetables or paneer

Avoid: sugar, maida, heavy paneer, fried foods.

Day 4–6: Metabolism Boosting Phase

This is where fat-burning speeds up.

Morning:
• Lemon warm water
• 1 fruit (guava, apple, papaya)

Lunch:
• 1 bajra or jowar roti
• Dal + seasonal sabzi
• Salad

Evening:
• Black tea or green tea

Dinner:
• Paneer/chicken with veggies
• Soup

Include: amla, methi, spinach.

Day 7–8: High-Protein, Low-Carb Phase

Helps reduce inches and belly fat quickly.

Morning:
• Coconut water
• 2 eggs or paneer

Lunch:
• 1 small roti or 2 tbsp rice
• Rajma/chole/daal + salad

Evening:
• Roasted chana or peanuts

Dinner:
• Clear soup + protein (paneer/chicken/fish)

Avoid: potatoes, sweets, heavy rotis.

Day 9–10: Tightening Phase (Lean & Light)

These two days give visible slimming.

Morning:
• Jeera water
• Fruit bowl

Lunch:
• Vegetable dal soup
• Stir-fried vegetables

Evening:
• Green tea

Dinner:
• Clear vegetable soup only

Keep your salt intake low and avoid late-night eating.

Important Guidelines for All 10 Days

• Drink 3 litres water daily
• No sugar or bakery items
• No overeating at night
• Walk 20–30 minutes
• Replace tea biscuits with chana or peanuts
• Eat seasonal vegetables only

Expected Results

Most people lose 3–5 kilos and notice:
• reduced bloating
• lighter stomach
• better skin
• improved energy
• loss of inches around waist

This plan is safe, practical, and fully Indian-friendly.

Contact:- +91 9958400073

02/12/2025

Winter Cravings Control — How to Stop Overeating Gajar Halwa and Chikki
By Dietitian Sheela Seharawat

Winter in India brings two irresistible temptations: gajar ka halwa and chikki.
Both are traditional, comforting, and delicious. But both are calorie-dense enough to pause your weight loss for weeks.

The solution is not to avoid them completely but to learn controlled, mindful winter eating.

Why Winter Increases Cravings

Most Indians feel hungrier in winter because of:
• drop in serotonin levels
• higher energy needs
• cold temperatures slowing digestion
• festive food availability everywhere

This combination pushes you to overeat sweets and jaggery-based snacks.

The Problem With Unlimited Gajar Halwa

Even a small bowl contains high sugar, ghee, milk, and heavy calories.
Daily consumption leads to:
• fat gain
• bloating
• acidity
• sugar spikes

It is a winter treat, not a winter meal.

How to Eat Gajar Halwa Without Guilt

Follow the portion and timing rules:

1. Portion:
Limit to 3–4 small spoons, not a full bowl.

2. Timing:
Eat it at lunch, never after dinner.

3. Frequency:
Have it only 1–2 times per week.

4. Balance:
If you eat halwa, skip other sweets that day.

The Truth About Chikki

Peanut and til chikki look healthy because they contain jaggery, but excess jaggery is still sugar.
Overeating causes:
• weight gain
• constipation
• high calorie load

A small piece satisfies you; a full slab harms progress.

How to Control Chikki Cravings

Use these strategies:

1. Choose the right type: pure jaggery + peanut or sesame, no added sugar.
2. Portion: one small piece a day.
3. Timing: mid-morning or evening snack, never late-night.
4. Hydration: drink water afterward to prevent heaviness.

Sheela’s Winter Craving-Control Tricks

• Start meals with soup or salad.
• Add protein to all meals to reduce sweet cravings.
• Eat warm, home-cooked seasonal foods.
• Never stay hungry for long gaps.
• Have herbal tea post meals to reduce sugar desire.

These habits automatically decrease halwa and chikki intake.

A Smarter Approach to Winter Sweets

You do not need to quit traditional sweets.
You only need to manage portion, timing, and frequency.
Once you create structure, cravings reduce naturally and weight loss continues smoothly.

Diet Clinic® South Delhi, SDA,
डाइट क्लिनिक® एसडीए
Dietitian Sheela Seharawat’s Weight Loss Clinic
Address: C5/32 Safdarjung Development Area (SDA) OPP IIT DELHI main gate, Outer Ring Road, South Delhi 110016
📞 Phone: +91 8800880711, 8800880717, 8588849995
🌐Location : https://maps.app.goo.gl/a8r8Pheet2ME2sXQ8
🌐 Website: https://www.DietClinic.in
📒WhatApp service catalogue https://wa.me/c/918010888222

01/12/2025

PCOD and Stress: The Hidden Link You Need to Break

Stress and PCOD are deeply connected — one often fuels the other. When you’re stressed, your body releases cortisol, a hormone that can disrupt your menstrual cycle, increase insulin resistance, and worsen PCOD symptoms like acne, weight gain, and irregular periods.

Chronic stress also affects sleep patterns and emotional eating, leading to more hormonal imbalance. That’s why managing stress is just as important as following a proper diet plan for PCOD.

Simple practices like deep breathing, yoga, journaling, or meditation can calm your mind and lower cortisol levels. Regular physical activity helps release endorphins — your natural stress relievers — while also improving insulin sensitivity.

Don’t forget to prioritize sleep (7–8 hours daily) and maintain a consistent meal schedule. Eating whole foods, healthy fats, and avoiding processed sugar can naturally stabilize your hormones.

Breaking the stress–PCOD cycle is the real secret to healing.

Contact:- +91 9958400073

27/11/2025

The 15-Minute Meal Prep Formula Every Busy Indian Should Follow

The quickest way to stay healthy with a busy schedule is to prepare ingredients, not complicated meals. Start with a 15-minute formula: one protein source, one fiber source, one whole grain, and one healthy fat. Boil moong dal, soak chana, or keep paneer ready. These take less time and can be used in multiple meals.

Chop basic vegetables like onion, tomatoes, cucumber, carrots, and capsicum and store them for 2–3 days. Cook a small batch of rice or daliya to use for quick pulao or khichdi. Keep roti dough fresh in the fridge to save time at night. Nuts, seeds, curd, and fruits should always be available for fast and healthy meals.

Use simple combinations: dal + rice, paneer bhurji + roti, vegetable poha, oats chilla, or sprout chaat. These come together in minutes and support stable blood sugar and weight control. Avoid heavy gravies or deep-fried options on busy days because they slow digestion and drain energy.

The goal of meal prep is not fancy boxes—it is removing decision fatigue. When ingredients are ready, healthy eating becomes effortless and consistent.

Contact:- +91 9958400073

26/11/2025

“Unlearning Old Food Habits: The First Step to Real Weight Loss”

Real transformation begins not by adding new habits, but by unlearning old ones. Many Indians follow food patterns carried forward from childhood — finishing everything on the plate, eating heavy dinners, depending on tea for energy, or prioritising taste over nourishment.

These habits feel normal because we’ve lived with them for years. But if they no longer support your health goals, they need to be replaced. Sustainable weight loss isn’t about strict dieting; it’s about evolving your relationship with food.

Start by observing your triggers — Do you overeat at night? Do you eat fast? Do you snack out of boredom? Awareness leads to better choices. Replace heavy dinners with lighter plates, reduce emotional snacking, and shift your mindset from “I can’t waste food” to “I shouldn’t force-feed my body.”

Change feels uncomfortable, but your body adapts beautifully when given the chance.

Motivational Quote by Dt. Sheela Seharawat:
“To reach a new you, you must release the habits that no longer serve your growth.”

Diet Clinic helps clients unlearn unhealthy patterns and rebuild long-term habits through personalised coaching, behavioural guidance, and structured nutrition plans tailored to Indian lifestyles.

Contact:- +91 9958400073

22/11/2025

“Why Your Weight Loss Has Stopped: Understanding the Plateau Phase”

Almost everyone experiences a weight loss plateau at some point, and it can be extremely frustrating. You’re eating right, following your routine, and still the scale refuses to move. But a plateau is not failure — it’s simply your body adapting.

When you lose weight, your metabolism naturally slows down because your body requires fewer calories than before. If you continue eating the same amount and doing the same activity level, your progress may pause. This is a normal biological response, not a sign that your plan is wrong.

Another common reason behind plateaus is routine repetition. When your body gets too comfortable with your current diet or exercise pattern, it stops responding. Small changes can restart your progress — adjusting meal portions, rotating food choices, increasing protein, or modifying meal timings.

Stress, poor sleep, dehydration, and hormonal imbalances can also contribute to a plateau. These factors affect appetite, water retention, and metabolism, making weight loss slower.

The good news is that plateaus are temporary. With mindful adjustments and a fresh routine, your body begins responding again. Instead of giving up, use a plateau as a sign to refine your plan, not abandon it.

Contact:- +91 9958400073

20/11/2025

“Stop Overthinking Food! The ‘One Plate Method’ Every Indian Should Try This Week”

By Dietician Sheela Seharawat, Founder & Mentor – Diet Clinic

Most people fail their diet not because they’re eating wrong — but because they’re overthinking every meal:
“Roti ya rice?”
“Ghee ya no ghee?”
“Salad kitna?”

This mental exhaustion leads to confusion, cravings, and inconsistency.
That’s why I teach my clients a simple, powerful, and stress-free formula — The One Plate Method.
What is the One Plate Method?
Whatever you eat, take ONLY one plate and divide it like this:
• 50% Salad & Veggies – fiber for fullness and digestion.
• 25% Protein – dal, paneer, egg, chicken, chole, curd.
• 25% Carbs – 1–2 rotis OR ½ plate rice.
That’s it. No calorie counting. No starvation. No food guilt.
It works because your plate naturally balances nutrients, controls portions, reduces cravings, and keeps you satisfied for long.
How to Use It This Week:
• Lunch and dinner both follow the method.
• Avoid taking second helpings.
• Fill the plate once, finish slowly, stay mindful.
The One Plate Method brings clarity, discipline, and peace to your daily eating.
How Diet Clinic helps:
Diet Clinic provides simple, practical, and personalized plate-based diet plans that deliver sustainable, outstanding results without confusion or overthinking.
Motivational Quote by Dt. Sheela Seharawat:
“Simplicity is the most powerful nutrition tool — use it wisely.”

Contact:- +91 9958400073

17/11/2025

“Ghar Ka Khana vs Bahar Ka Khana — The 7-Day Rule That Can Transform Your Health”
By Dietician Sheela Seharawat, Founder & Mentor – Diet Clinic

One of the simplest yet most powerful nutrition principles I teach my clients is the 7-Day Rule:
“Out of 7 days, make sure at least 5 days you eat home-cooked food.”
This single habit can reduce bloating, improve digestion, boost immunity, and support long-term weight loss — without any complicated diet.

Why it works:
Ghar ka khana is portion-controlled, lighter on oil, prepared with fresh ingredients, and free from hidden calories. On the other hand, restaurant and outside food contain excess sodium, refined carbs, and heavy fats that slow metabolism and cause water retention.

How to follow the 7-Day Rule:
• Plan 5 days of meals — simple dal, roti, sabzi, khichdi, cheela, idli.
• Keep 2 flexible days for social outings or cravings.
• Avoid back-to-back outside meals.
• Drink enough water to balance sodium after restaurant food.

Just 1 week of consistency can show visible differences in energy, skin texture, and stomach health.

How Diet Clinic helps:
Diet Clinic provides structured weekly meal plans, flexible eating patterns, and expert guidance to help you maintain this 5:2 balance effortlessly with sustainable results.

Motivational Quote by Dt. Sheela Seharawat:
“You don’t need perfection — you need better choices, repeated consistently.”

Contact:- +91 9958400073

Address

A-10, First Floor, Swasthya Vihar, Vikas Marg, Opp Metro Pillar 80
Delhi
110092

Telephone

+919958400074

Website

http://www.dietclinic.in/

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