Dr Sana Diet Clinic

08/10/2025

"Eating roti without protein and fiber! Carbs without protein = blood sugar spike = fat storage. Always pair roti with daal, chicken, or boiled eggs. This slows digestion, keeps you full longer, and supports fat loss. Roti isn’t the enemy imbalanced meals are."

DM or Comment below to start your lifestyle modification journey.

01/10/2025

Why does eating too few calories stop weight loss?

At first, when you start eating very little, the weight on the scale drops fast.
But after some time, you stop losing fat instead you lose muscle and your body “holds on” to fat. Here’s why:

1️⃣ Body Goes Into “Saving Mode”

When you cut calories too much, your body thinks you’re starving.
To protect you, it slows down your metabolism (your “engine” that burns calories).
So even if you eat less, your body burns less too.

👉 Result: No more fat loss, just a stuck weight.

2️⃣ Muscle Loss Instead of Fat Loss

With very low food intake, your body doesn’t get enough protein or energy.
So it starts using muscles for fuel instead of burning fat.
Muscles are like calorie-burning machines. When you lose them, your body burns fewer calories daily.

👉 Result: You get weaker, metabolism slows, and fat stays.

3️⃣ Less Energy to Move

You feel tired, lazy, and less active.
You naturally stop doing small daily movements (walking, standing, fidgeting).
This further reduces calories burned.

👉 Result: Weight loss slows down even more.

4️⃣ Early Weight Loss Was Mostly Water

At the start, you lose water and stored carbs (glycogen), not fat.
That’s why the scale drops fast at first but then gets stuck.

👉 Result: It looks like you lost fat, but most of it was water.


Simple Takeaway

Eating too few calories slows down your body, makes you lose muscle instead of fat, and eventually stops weight loss.

👉 The better way is a moderate calorie cut, with enough protein and exercise (especially strength training) so you burn fat while keeping muscle.

If you are one of them comment your problem below or dm me. Don't let your body suffer.😇

01/10/2025

18/06/2025

🌿 Why You Feel Lazy & Sleepy All Day — let's explain it !

Do you constantly feel tired, lazy, or like you could nap all day—even after a full night's sleep? Let’s break down what might be going on in your body 👇

Common Nutritional Reasons Behind Daytime Sleepiness:

1. Low Iron or B12 Levels🩸
Deficiencies in iron or vitamin B12 reduce oxygen delivery to your brain and muscles—causing fatigue and brain fog.
👉 Fix it: Add red meat, lentils, leafy greens, eggs, or take supplements after consulting your doctor.

2. Skipping Breakfast or Poor Morning Meals 🍩
High-sugar breakfasts or skipping meals spikes and crashes your blood sugar.
👉 Fix it: Start your day with protein + fiber—try boiled eggs with oats or yogurt with nuts.

3. Not Drinking Enough Water🚫💧
Dehydration slows down metabolism and drains energy.
👉 Fix it: Aim for at least 8–10 glasses per day, especially in hot weather.

4. Too Many Refined Carbs🍞
White bread, sweets, and processed snacks can make you feel sluggish.
👉 Fix it: Replace them with whole grains, fruits, and vegetables for lasting energy.

5. Lack of Movement🛋️
The more you lie around, the more tired you feel. It’s a vicious cycle!
👉 Fix it: Try light walks, stretching, or 10-minute home workouts daily.

6. Caffeine Overload☕
Too much tea or coffee can mess with your sleep rhythm—even if it gives temporary energy.
👉 Fix it: Limit caffeine after 4 PM and rely on natural energy from fruits and nuts.

7. Sleep Quality vs. Sleep Quantity 💤
You may sleep long hours but not deeply. Poor sleep = poor energy.
👉 Fix it: Limit screen time before bed and have a light, healthy dinner.

📝 Bottom Line:
Your energy depends on your food, water, movement, and lifestyle. If you're constantly tired, it’s time to nourish your body smarter not harder.

✨ Need help building an energizing, customized meal plan?
📩 DM now for one-on-one guidance with your nutrition! 💚

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11/05/2025

On this mother's day don't miss the opportunity and book a free slot for your mother❤️
Post on your timeline and share it with your loved ones so we together could make them healthier 💖
Comment mother and tag your friends to get a free consultation for you mother 😇❤️

Opportunity available till Sunday 18th May 2025✅

19/03/2025

This Ramadan nourishe your soul and Body ❤️

19/03/2025

A balanced diet is essential for maintaining good health and well-being. It includes a variety of foods from different food groups in the right proportions. Here's a breakdown of the key components of a balanced diet:

1. Carbohydrates (45-65% of daily intake)
- Function: Provide energy for the body.
- Sources: Whole grains (brown rice, oats, quinoa), starchy vegetables (sweet potatoes, corn), legumes (beans, lentils), fruits, and vegetables.
- Tip: Choose complex carbohydrates over simple sugars to maintain energy levels and avoid spikes in blood sugar.

2. Proteins(10-35% of daily intake)
- Function: Build and repair tissues, produce enzymes and hormones.
- Sources: Lean meats (chicken, turkey), fish, eggs, dairy products, legumes (lentils, beans), nuts, seeds, tofu, and tempeh.
- Tip: Include plant-based proteins (like beans and lentils) to lower fat intake and boost fiber.

3. Fats(20-35% of daily intake)
- Function: Provide long-term energy, support cell growth, and protect organs.
- Sources: Healthy fats from avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel), and nut butters.
- Tip: Limit saturated fats (found in red meat, butter) and avoid trans fats (processed foods) as they can increase the risk of heart disease.

4. Fiber(25-30 grams per day)
- Function: Supports digestion and helps maintain healthy blood sugar levels.
- Sources: Fruits, vegetables, whole grains (brown rice, whole wheat bread), legumes, and nuts.
- Tip: Aim to include high-fiber foods at every meal for better digestion and satiety.

5. Vitamins and Minerals
- Function: Support immune function, energy production, and overall body health.
- Sources:
- Vitamins: Fruits and vegetables, dairy, fortified cereals, nuts, seeds.
- Minerals: Dairy products (calcium), leafy greens (iron, calcium), nuts, seeds (magnesium), lean meats (zinc).
- Tip: Eat a variety of colorful fruits and vegetables to ensure you're getting a wide range of vitamins and minerals.

6. Water
- Function: Hydrates the body, supports digestion, and helps regulate body temperature.
- Tip: Aim to drink at least 8 cups (2 liters) of water daily.

18/03/2025

Tips for Diabetic Patients During Ramadan:

Focus on complex carbs and protein: Make sure to combine protein-rich foods with complex carbs (like whole grains) and plenty of fiber during suhoor. This helps prevent sharp fluctuations in blood sugar.
Smaller, frequent meals:
Instead of large meals at iftar, diabetic patients should consider breaking their fast with smaller portions and consuming protein-rich foods over a longer period to help with digestion and blood sugar control.
Monitor blood sugar levels:
It’s important for diabetic patients to regularly monitor their blood glucose levels, especially during fasting hours, to ensure they remain within a safe range.
Importance of proteins:
Protein is a vital nutrient for diabetic patients during Ramadan to help with blood sugar control, reduce hunger, and maintain muscle mass. By incorporating lean proteins and making balanced meal choices, you can better manage your diabetes while fasting. Always consult with your healthcare provider or a nutritionist for personalized guidance.

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