Achieve sustainable weight loss with science-backed, personalized nutrition programs designed for the Indian lifestyle. No fad diets, no supplements, just real results that last.
Start Your JourneyYoga + Nutrition: Combine daily live yoga sessions with a personalized meal plan from clinical dietitian Jyoti Singh, a complete approach to lasting health.
Weight loss is not a willpower problem, it's a metabolic and behavioral one. The fundamental principle is a calorie deficit: consuming fewer calories than your body burns. But the how matters more than most diet apps will tell you.
ICMR (Indian Council of Medical Research) recommends a daily caloric intake of 1,900, 2,100 kcal for adult Indian women and 2,300, 2,500 kcal for adult Indian men, adjusted for activity level. A safe weight loss deficit is 500, 750 kcal below your maintenance calories, enough to lose 0.5, 0.75 kg per week without triggering the metabolic slowdown that ruins crash diets.
What most people get wrong is treating weight loss as a math problem. The truth is that hormones (insulin, leptin, ghrelin, cortisol), sleep quality, stress, gut health, and meal timing all influence how your body responds to that deficit. A 1,500-calorie diet of biscuits and tea will fail; a 1,500-calorie diet of dal, sabzi, roti, paneer, and fruit will work. Same calories. Different outcomes.
Want to know your exact calorie target? Use our free calorie calculator to find your daily maintenance calories and weight loss target, or check your BMI here to see where you currently stand. For a detailed walkthrough of how to calculate your safe deficit, read our calorie calculator for weight loss guide, or for a deep dive into the evidence, read our science-backed weight loss plan.
A structured, clinically-grounded methodology for lasting weight loss success
Complete health evaluation including body composition, medical history, thyroid/PCOS/insulin status, medications, and lifestyle patterns.
Tailored plans built around your regional cuisine, Punjabi, South Indian, Bengali, Gujarati, with cultural foods, not foreign substitutes.
Weekly check-ins to track progress, troubleshoot plateaus, and adjust calories or macros based on your real-world response.
A structured transition phase to lock in results and prevent the rebound weight gain that affects most dieters.
From first click to personalized plan, it's simpler than you think
Quick health questionnaire
One-on-one with Jyoti Singh
Your personalized meal plan
Approximately 1,500 calories per day. This is a sample template, your personalized plan will be adjusted to your weight, activity level, medical conditions, and food preferences.
Important: This is a generic template. If you have diabetes, PCOS, thyroid issues, kidney disease, or are pregnant/breastfeeding, do not follow this without consulting a clinical dietitian. Book a free consultation for a personalized plan.
For a complete list of foods to avoid, read our detailed guide: 21 Foods to Avoid for Weight Loss →
Carbohydrates are not the enemy. Refined carbs are. Replacing white rice with brown rice, millets, or smaller portions of regular rice works better than eliminating them entirely. Complete carb restriction is unsustainable for Indian eating culture and almost always leads to rebound weight gain.
Skipping breakfast or lunch slows your metabolism and triggers overeating later. Research consistently shows that people who eat regular meals lose more weight than meal-skippers, even at the same calorie intake.
There is no scientific evidence that detox teas, apple cider vinegar shots, or fat-burner supplements cause meaningful weight loss. They mostly cause water loss (which returns) and sometimes liver damage. Save your money.
Poor sleep raises cortisol, increases hunger hormones (ghrelin), and reduces satiety hormones (leptin). You can eat perfectly and still not lose weight if you sleep 5 hours a night. Aim for 7, 8 hours and manage stress through walks, yoga, or meditation.
If you have hypothyroidism, PCOS, or insulin resistance, generic diet advice will not work. These conditions require specialized macronutrient adjustments. Get blood work done before starting any weight loss program. If you have PCOS, our PCOS management program is designed for exactly this. For thyroid issues, see our thyroid nutrition program.
Find your exact daily calorie target for weight loss based on your age, weight, and activity level.
Check your Body Mass Index and understand where you stand on the healthy weight range.
Calculate your ideal protein, carb, and fat ratios for weight loss.
A complete evidence-based weight loss guide for Indian readers.
15 Indian foods that naturally support a faster metabolism.
The complete list of foods that sabotage your weight loss efforts.
Book a free 45-minute consultation with Jyoti Singh and get a personalized weight loss roadmap.
Book Free ConsultationCommon questions about weight loss programs