Dietitian Nilofarsnutriadvice

04/02/2026

Are Omega-3s essential for weight loss?

Omega-3s are not a magic "fat burner," but they are an essential ally in a weight loss journey.
​While popping a fish oil pill won't cause pounds to vanish overnight, these fatty acids help fix the underlying biological "clogging" that often makes losing weight difficult.

​How Omega-3s Support Your Goals

​Rather than directly burning calories, Omega-3s work by optimizing how your body handles energy and inflammation.

​Metabolic Boost: Some studies suggest Omega-3s can slightly increase your resting metabolic rate. This means you burn more energy just by existing.

​Appetite Control: For some, Omega-3s help regulate leptin, the hormone that tells your brain you’re full. This can curb those "bottomless pit" feelings after a meal.

​Insulin Sensitivity: They help your cells become more sensitive to insulin. When your insulin is stable, your body is more likely to use stored fat for energy rather than storing more of it.

​Reducing Inflammation: Obesity is often linked to chronic inflammation. Omega-3s are world-class anti-inflammatories, which helps your body function more efficiently and recover faster from workouts.

​The Reality Check
​You’ll often see headlines claiming Omega-3s "melt belly fat." Let's be real: no supplement can outrun a poor diet or a lack of movement. They are optimization tools, not a replacement for a caloric deficit.

​Focus on the "Big Three" Omega-3s: EPA and DHA (found in fatty fish) are more potent for metabolic health than ALA (found in flax seeds and walnuts).
​ 💭

04/11/2025

💭

29/09/2025

10/09/2025

21/08/2025

❤️ 💭

12/08/2025

💭

06/08/2025

Started new OPD to new beginnings
DM for further information.

16/07/2025

💭

10/07/2025

Weight gain around Perimenopause/Menopause
Most of the women in their 40s who are in Perimenopause/ Menopause complain of weight gain despite having a healthy lifestyle,diet,sleep and exercise schedule. I usually get these queries " What am I doing wrong?". The answer is simple. There is nothing wrong in your approach. It's your body's way of preparing you for a healthy Menopause. As we all know Oestrogen starts dripping as we enter our 40s as ovaries start producing less Oestrogen. It is during this time that there is a slight increase in fat cells in our body as they too produce small amounts of Oestrogen. Most women require a Hormone replacement therapy during Perimenopause/ Menopause to deal with the menopausal symptoms. Slight increase in your body fat percentage is a body's natural HRT.(hormone replacement therapy).
So accept the way you are , continue with a healthy lifestyle,diet,good sleep and most important excercise in your perimenopause/Menopausal phase .
However if you have gained large amount of weight you need to address the issue.

24/04/2025

💭

16/01/2025

Sleep is one the most crucial component of weightloss along with a healthy balanced diet and a daily exercise routine. Without a good sleep schedule all your efforts towards loosing weight and dropping your body fat would be in vain.Here's a Checklist for a good night's sleep-

*Can you go to bed on time?Try to go to bed around same time every night. Routine is very important for your body's sleep cycle.

*Could you avoid sleeping during the day? Sleeping during the day affects your night sleep. If you must power nap for not more than 20 -30 mins.

* Have you stopped having coffee/tea after dinner or post 6pm? This one is well self explanatory.. avoid avoid avoid!!

*Can you avoid heavy meals close to sleep time? Digestion can keep you awake. Try having your dinner atleast 2 hours before bedtime.

*Have you taken measures to reduce stress? Stop overthinking. When there are too many thoughts running around in your head,it really interferes with your sleep.

*Can you avoid screentime close to your bedtime? Avoid using any gadget or watching TV in your bedroom. Make your bedroom a gadget free zone .

19/12/2024

Attended an informative CME organised by Jupiter hospital,Thane on Optimising nutrition care- Clinic to community.