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Weight management

Weight Loss Program

Lose weight without giving up the food your family eats.

Achieve sustainable weight loss with science-backed, personalized nutrition programs designed for your lifestyle. No fad diets, no supplements, just real results that last.

Start Your Journey See how the journey works

Your food stays on the table A dietitian adapts the plan

A woman serving herself at a family dining table

What you get

  • A 7-day plan built by a registered dietitian after a one-to-one consultation
  • Six eating occasions a day with named foods, portions and calorie, protein and fibre targets
  • Your plan revised at every follow-up, with the version in force always shown
  • One-tap, photo or voice logging that takes about ten seconds
  • Ask DietSeFit for questions about your own plan, with clinical questions routed to your dietitian
  • Messages from your dietitian based on what you actually logged
See a full week of meals

I can answer about your own plan and your own logging. Anything else goes to your dietitian.

Ask DietSeFitAnswers grounded in your own plan

What's my plan today?

Today you have besan chilla with mint chutney for breakfast, mixed dal with two multigrain rotis and lauki sabzi at lunch, and vegetable khichdi with raita at dinner, plus two snacks in between.

Answered from your own plan

What am I eating at dinner?

Dinner today is vegetable khichdi with a bowl of cucumber raita.

Answered from your own plan

Why has my weight stopped moving?

That one needs your dietitian. I have sent it to Dt. Jyoti with your recent logs and she will reply here.

Routed to your dietitian

This is for you if

  • You have lost weight before and it came back
  • You are eating less and the scale has stopped moving
  • You want a plan built around the food you eat, not substitutes for it
  • You have a thyroid, PCOS or blood sugar issue and generic advice has not worked
  • You want someone reviewing your progress, not an app telling you a number

This is not for you if

  • You want to lose a large amount of weight in a few weeks
  • You are looking for supplements, fat burners or meal replacements. We do not sell them
  • You want medication guidance. That is your doctor

Begin with what feels familiar

Where are you with weight loss right now?

Lose weight without giving up the food your family eats.

Starting with your numbers

You do not need to arrive knowing your calorie target or ideal portions. Your dietitian starts with your current meals, schedule, activity, medical history and the numbers that are useful for planning.

In the first month you complete the assessment, meet your dietitian, receive a 7-day plan built around your regular food, log what you eat, and review those logs at your follow-up.

Usually suggested to start with Momentum Builder

What people tell us

You are not failing the plan

01I lose three kilos and then it stops
02I have lost the same five kilos four times now
03I cannot cook separately from my family every single day
04Everything I read says cut rice and roti, and I cannot live like that
05I do not know whether my thyroid is the reason this is not working

What they want to get done

  • Know the calorie and portion targets that fit my actual life
  • Keep rice, roti, dal and family meals in the plan
  • Understand what my logs say when progress slows
  • Build maintenance in before weight starts returning
  • Have a dietitian adjust the plan instead of starting over alone

Built around real life

What if this is my situation?

Your plan uses the same dishes your family eats. What changes is your portion and what sits alongside it

The clinical approach

Work with the system, not against it

What your plan works on

  • A calorie deficit adjusted to your body, activity and medical context
  • Enough protein and fibre to support fullness and preserve muscle
  • Meal portions and timing that work with your family and schedule
  • A weight trend reviewed alongside actual food logs
  • A maintenance approach built in before the plan ends

Why it works that way

Weight loss requires consuming fewer calories than your body uses, but the way that deficit is built affects whether the plan is nutritionally adequate and practical to continue.

Protein, fibre and minimally processed foods make a calorie deficit easier to follow than the same calories from biscuits, sweet drinks and packaged snacks.

Thyroid conditions, PCOS, blood sugar, sleep, stress and medication context can affect planning. Your dietitian works from the diagnosis and reports your doctor has already given you.

The Science of Sustainable Weight Loss

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.

Daily energy needs vary with body size, age, activity, medical context and other individual factors. Your dietitian estimates maintenance needs from your own assessment, then builds a measured deficit that remains nutritionally adequate and practical rather than applying one population figure to everyone.

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 clinically grounded methodology

Our 4-Step Approach

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.

The food your plan is built from

  • The grains, breads, legumes, proteins, vegetables, fruit, dairy or alternatives and seasonings that already make up your meals
  • Your fasting days and festival weeks are planned for in advance rather than treated as failures, including Navratri, Karva Chauth, Ramadan, Lent, Yom Kippur, Diwali, Eid, Christmas and Thanksgiving

Sample 7-Day Weight Loss Meal Plan

Approximately 1,500 calories per day. One worked example built around South Asian home cooking — your own plan is built around the food you actually eat, and adjusted to your weight, activity level, medical conditions and food preferences.

Day 1, Monday

  1. 01
    Breakfast

    2 besan chillas with mint chutney + 1 cup green tea

  2. 02
    Mid-morning

    1 medium apple + 5 almonds

  3. 03
    Lunch

    2 multigrain rotis + 1 bowl mixed dal + 1 bowl lauki sabzi + 1 small bowl curd + salad

  4. 04
    Evening

    1 cup masala chai (no sugar) + 2 whole-grain crackers

  5. 05
    Dinner

    1 bowl vegetable khichdi + 1 bowl cucumber raita

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.

Personal to your table

Built around the food you eat

Your dietitian starts with the staples, cooking methods and meal timings you already use, then applies the same meal-sequencing, fibre, protein and portion principles in consultation with you.

Plans are commonly built around South Asian, Middle Eastern and Gulf, Mediterranean, East and South East Asian, British and European, and North American food patterns.

The plan can adapt to vegetarian, vegan, halal, kosher and Jain requirements without asking you to abandon the way your household eats. This is consultation-led adaptation, not a library of pre-built regional plans.

During consultation, you can explain which meals are shared, which ingredients are always available, how food is prepared at home, when work or school changes your eating times, and where fasting or celebrations alter the week. Your dietitian then works from those details, keeping familiar staples where they fit and adjusting meal sequence, pairings, portions or timing where needed, so the written plan reflects a real household rather than an assumed cuisine.

  • South Asian
  • Middle Eastern and Gulf
  • Mediterranean
  • East and South East Asian
  • British and European
  • North American

Foods to Eat

  • Whole grains: millets (jowar, bajra, ragi), bulgur, freekeh, barley, quinoa, brown rice, whole oats, buckwheat
  • Legumes and pulses: lentils, chickpeas, kidney beans, black beans, moong, fava beans, black-eyed peas
  • Lean protein: eggs, fish, chicken, paneer, tofu, tempeh, labneh, Greek yoghurt, cottage cheese
  • Healthy fats: olive oil, mustard oil, avocado, tahini, almonds, walnuts, flaxseeds, chia seeds and other nuts or seeds
  • Non-starchy vegetables: leafy greens, courgette, aubergine, okra, cauliflower, green beans, peppers, cabbage and mushrooms
  • Fruit: apples, pears, guava, oranges, papaya, berries, melon and other whole fruit in the portions set for your plan
  • Herbs and seasonings: turmeric, cumin, fenugreek, ginger, cinnamon, za’atar, fresh herbs and other seasonings you already cook with

Foods to Avoid (or Minimize)

  • Refined grains: white flour products, white bread, pastries, biscuits, many sweetened cereals and large portions of refined rice
  • Sugar-sweetened drinks: fizzy drinks, sweetened tea or coffee, packaged juices, energy drinks and sweetened milk drinks
  • Deep-fried items: fried pastries, chips, fritters, fried breads and heavily battered foods
  • Ultra-processed snacks: packaged snack mixes, instant noodles, confectionery and ready-to-eat products high in refined starch or added sugar
  • Trans fats: hydrogenated fats, some margarines, packaged baked goods and repeatedly heated frying oils
  • Alcohol: high in empty calories, slows fat metabolism
  • Large amounts of added fats: butter, ghee, cream, oil-rich dressings and sauces still count toward the plan even when the ingredients are familiar
  • For a complete list, read 21 Foods to Avoid for Weight Loss.

Common approaches, considered differently

5 Common Weight Loss Mistakes

Small changes in how you approach food can make the journey easier to sustain.

Mistake 01

Cutting Rice and Roti Completely

What people try

Remove rice and roti completely

Complete restriction is difficult to sustain. Portions and the type of carbohydrate matter more than removing familiar foods altogether.

Mistake 02

Skipping Meals to "Save" Calories

What people try

Skip a meal to reduce the day’s calories

Missing breakfast or lunch can lead to overeating later. A regular meal rhythm is easier to sustain.

Mistake 03

Trusting Detox Teas and Fat Burners

What people try

Look for a product that promises a shortcut

Detox teas and fat burners do not produce meaningful weight loss. Their short-term change is mostly water loss.

Mistake 04

Ignoring Sleep and Stress

What people try

Focus only on food and calories

Sleep and stress affect hunger and fullness signals. Both belong in the wider picture alongside food.

Mistake 05

Not Addressing Underlying Conditions

What people try

Follow the same generic advice regardless of diagnosis

Thyroid conditions, PCOS and insulin resistance need nutrition planning that reflects the diagnosis.

Progress is rarely about doing everything perfectly. It's about finding what you can keep doing.

Support between appointments

What you actually get in the app

01

A 7-day plan built by your dietitian with six eating occasions, named foods, portions and targets

02

Your plan revised at each follow-up, with the version in force always shown

03

A downloadable weekly PDF of your plan

04

One-tap log as planned when you ate what was written

05

Photo logging for meals you did not plan

06

Voice logging when typing is not practical

07

Manual entry with undo and three-day backfill

08

Daily progress against the targets in your plan

09

Water and weight tracking with a trend chart

10

A logging streak with a one-day shield

11

Meal reminders at your own eating times

12

Ask DietSeFit, which answers from your own plan and routes clinical questions to your dietitian

13

Questions to your dietitian answered in-app

14

Messages from your dietitian based on what you actually logged

15

Follow-up booking inside the app

16

A daily tip matched to your condition

Ask DietSeFit

Your plan can answer. Your dietitian steps in when it should not.

I can answer about your own plan and your own logging. Anything else goes to your dietitian.

Ask DietSeFitAnswers grounded in your own plan

What time is my next meal?

Your next occasion is the evening snack, around 5 pm on your plan. Masala chai without sugar and two whole-grain crackers.

Answered from your own plan

Should I take a fat burner?

I do not advise on supplements. This has gone to your dietitian, and anything medical needs your doctor.

Routed to your dietitian

Move with care

Yoga that fits alongside your nutrition plan

Combine daily live yoga sessions with a personalized meal plan from clinical dietitian Jyoti Singh, a complete approach to lasting health. Explore 22 yoga sessions, including 18 with video. Live yoga sessions are included on paid plans. General activity advice from your dietitian is discussed during consultation and is not a training programme.

22guided sessionsExplore yoga

A supported care journey

From assessment to a plan that keeps adapting

From first click to personalized plan, it's simpler than you think

  1. 01
    2 min

    Assessment

    Quick health questionnaire

  2. 02
    45 min

    Expert Consultation

    One-on-one with Jyoti Singh

  3. 03
    24 hrs

    Customized Plan Delivery

    Your personalized meal plan

  4. 04
    Daily

    Follow your plan

    One-tap log as planned when you ate what was written

  5. 05
    As you go

    Track what matters

    Water and weight tracking with a trend chart

  6. 06
    Each follow-up

    Your plan evolves

    Your plan revised at each follow-up, with the version in force always shown

Choose the length of support

Start with the time you can commit to

One month establishes the plan and your first review. Three months gives your dietitian more than one cycle of logs and follow-ups to adapt it. There is no six-month product implied here.

01 month

A focused start

Start with one month for your assessment, consultation, first plan, logging and a follow-up revision.

03 months

Room to adapt

Choose three months when you want repeated plan adjustments and maintenance work built into the same care journey.

A longer journey can continue as a concept when needed. It is not a separate purchasable tier.

See the plans

Clinical trust

Reviewed by the dietitian responsible for the nutrition approach

Your plan adapts to what you actually eat. Logging one meal a day is how your dietitian knows what to change. It takes about ten seconds.

Continue exploring

Go a little deeper with tools, practical guides and related care.

Science-Backed Weight Loss Plan

A complete evidence-based guide to planning sustainable weight loss.

Read guide

Ready for a plan built around you?

One conversation with a dietitian is enough to see how your own week would be planned.

Book a free consultationTake the assessment

Common questions

Questions about Weight Loss nutrition

With our sustainable approach, most clients lose 2-4 kg per month. We focus on fat loss while preserving muscle mass. Quick-fix diets may promise faster results, but they're rarely sustainable and often slow your metabolism, making future weight loss harder.