New Year Resolution 2026: Healthy Weight Loss with Dietician Shreya Oza

 

The New Year is the perfect time to reset your health goals and commit to a sustainable weight loss journey. Every year, thousands of people make resolutions to lose weight, but only a few succeed. The reason? Unscientific diets, unrealistic expectations, and lack of professional guidance.

As a practicing dietitian, I believe weight loss should be healthy, practical, and long-term—not extreme or temporary.

Why Weight Loss Resolutions Fail

Most New Year resolutions fail because of:

• Crash diets or starvation

• Skipping meals

• Over-exercising without nutrition support

• Copy-paste diet plans from the internet

• Lack of consistency and accountability

True weight loss is not about eating less—it’s about eating right.

Healthy Weight Loss: The Right Way

As Dietician Shreya Oza, I focus on:

• Personalized diet plans based on age, lifestyle, medical history, and food preferences

• Indian, vegetarian & balanced meals

• Improving metabolism naturally

• Hormone balance (PCOS, thyroid, insulin resistance)

• Fat loss without weakness or nutrient deficiency

Weight loss should help you:

• Feel energetic

• Improve digestion

• Balance hormones

• Enhance skin and hair health

• Maintain results permanently

New Year, New Habits: Simple Changes That Work

Start your New Year with small but powerful habits:

• Begin your day with warm water and natural detox

• Add protein to every meal

• Control portion size, not food groups

• Stay hydrated

• Sleep 7–8 hours daily

• Follow a dietitian-guided plan, not guesswork

Consistency beats perfection.

Weight Loss Is Not One-Size-Fits-All

Every body is different. Your diet should be too.

Whether you are:

• Struggling with PCOS

• Post-pregnancy weight

• Thyroid imbalance

• Stubborn belly fat

• Slow metabolism

A customized diet plan is the key to results.

Start Your Weight Loss Journey This New Year

Make 2026 the year you choose health over shortcuts.

If you are serious about weight loss and want real, visible, and lasting results, professional guidance makes all the difference.

📞 Contact Dietician Shreya Oza

• Call / WhatsApp: +91 9687563126

• Website: www.dieticianshreyaoza.com

✨ This New Year, don’t just make a resolution—make a transformation.

How to Control Thyroid Naturally – A Dietician’s Guide By Dt. Shreya Oza

 

Thyroid disorders are becoming increasingly common today, especially among women. As a dietician, I often meet patients who feel tired, experience sudden weight changes, hair fall, mood swings, or irregular periods—many of which are linked to thyroid imbalance.

The good news is that with the right diet, lifestyle changes, and consistency, thyroid levels can be managed effectively.

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Understanding Thyroid

The thyroid is a small butterfly-shaped gland located in the neck. It produces hormones (T3 and T4) that control metabolism, energy levels, body weight, digestion, and even mental health.

The two most common thyroid conditions are:

• Hypothyroidism – Low thyroid function

• Hyperthyroidism – Overactive thyroid

Diet plays a major role in managing both conditions.

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Role of Diet in Thyroid Control

1. Eat Iodine in the Right Amount

Iodine is essential for thyroid hormone production, but excess can worsen thyroid problems.

Best sources:

• Iodized salt (use in moderation)

• Dairy products

• Coconut

• Banana

Avoid unnecessary iodine supplements unless prescribed.

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2. Include Selenium-Rich Foods

Selenium helps convert inactive thyroid hormone (T4) into active hormone (T3).

Dietary sources:

• Brazil nuts (1–2 per day)

• Sunflower seeds

• Pumpkin seeds

• Whole grains

• Mushrooms

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3. Focus on Protein Intake

Adequate protein supports metabolism and prevents muscle loss, especially in hypothyroidism.

Good protein options:

• Moong dal, chana, rajma

• Paneer, curd

• Sprouts

• Eggs (if non-vegetarian)

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4. Control Goitrogenic Foods (Do Not Eliminate)

Certain foods can interfere with thyroid function if eaten raw in excess.

Examples:

• Cabbage

• Cauliflower

• Broccoli

• Soy

👉 Tip: Cooking reduces their negative effect, so they can be consumed safely in moderation.

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5. Improve Gut Health

Poor digestion and constipation are common in thyroid disorders.

Include:

• Probiotics (curd, buttermilk)

• High-fiber foods (vegetables, fruits, seeds)

• Warm water in the morning

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Lifestyle Tips to Control Thyroid

✔ Eat meals on time
✔ Manage stress (yoga, meditation, deep breathing)
✔ Sleep 7–8 hours daily
✔ Exercise regularly (walking, yoga, strength training)
✔ Avoid crash dieting and extreme fasting

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Foods to Avoid or Limit

• Refined sugar

• Excess tea/coffee

• Junk and processed foods

• Packaged snacks

• Excess gluten (if sensitive)

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Can Thyroid Be Controlled Naturally?

Yes, in many cases thyroid can be well-managed with:

• Proper medical treatment

• Personalized diet plan

• Lifestyle correction

As a dietician, I strongly believe that food is medicine when used correctly.

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Final Words from Dt. Shreya Oza

Every thyroid patient is different. Age, weight, hormonal health, PCOS, and lifestyle must be considered before planning a diet. Instead of following random online advice, choose a customized thyroid diet plan guided by a qualified dietician.

If you are struggling with thyroid imbalance, weight issues, or hormonal health, a structured nutrition approach can make a significant difference.

How to Control Diabetes Naturally with Diet Control By Dietician Shreya Oza

 

Diabetes is no longer just a lifestyle disease—it has become a household concern in India. The good news is that diabetes can be effectively controlled with the right diet, without extreme restrictions or confusion.

As a clinical dietician, I have helped many patients reduce their blood sugar levels, improve insulin sensitivity, and even lower medication dependency through personalized diet control.

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Why Diet Control Is the Key to Diabetes Management

Diabetes is directly linked to what, when, and how you eat. Medicines alone cannot manage blood sugar if your diet is unbalanced.

A proper diabetes diet helps:

• Maintain stable blood sugar levels

• Improve insulin response

• Reduce cravings and fatigue

• Prevent complications like nerve damage, kidney issues, and heart disease

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Common Diet Mistakes Diabetic Patients Make

Many people unknowingly worsen diabetes by:

• Skipping meals

• Eating too much rice or wheat at once

• Avoiding fruits completely

• Following internet or WhatsApp diet plans

• Consuming “sugar-free” products blindly

👉 Diabetes diet should be personalized, not copied.

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What an Ideal Diabetes Diet Should Include

1️⃣ Balanced Carbohydrates (Not Zero Carbs)

• Millets (jowar, bajra, ragi)

• Brown rice (measured portion)

• Oats and barley

2️⃣ Adequate Protein (Very Important)

• Moong dal, chana, rajma

• Paneer (low fat)

• Curd and buttermilk

• Nuts and seeds (sunflower, pumpkin, flaxseed)

3️⃣ Fiber-Rich Vegetables

• Green leafy vegetables

• Lauki, tori, karela, bhindi

• Salad before meals to control sugar spikes

4️⃣ Healthy Fats (In Small Quantity)

• Groundnut oil, mustard oil

• Seeds instead of fried snacks

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Meal Timing Matters as Much as Food

Irregular eating patterns can spike blood sugar even with healthy food.

✔ Fixed meal timings
✔ Small frequent meals
✔ No long gaps
✔ Early dinner

These small changes show big improvement in sugar readings.

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Can Diabetes Be Controlled Without Medicines?

In early-stage diabetes and prediabetes, YES.

With:

• Correct diet planning

• Weight management

• Lifestyle correction

Many patients see:

• Reduced fasting & PP sugar

• Improved HbA1c

• Better energy levels

⚠️ Never stop medicines without professional guidance.

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Why You Need a Dietician for Diabetes

Every diabetic patient is different:

• Age

• Weight

• Sugar levels

• Lifestyle

• Work timings

• PCOS or thyroid issues

That’s why customized diet plans work better than generic charts.

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Get a Personalized Diabetes Diet Plan

If you or your family member is struggling with:

• High fasting sugar

• High HbA1c

• Sudden sugar fluctuations

• Weight gain with diabetes

📞 Call / WhatsApp Dietician Shreya Oza:
📱 9687563126

✔ Personalized Indian diet
✔ Vegetarian & non-vegetarian options
✔ PCOS + Diabetes support
✔ Practical & easy-to-follow plans

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Take Control of Diabetes—Naturally & Safely

Diet control is not about restriction, it’s about correction.

👉 Book your consultation today: 9687563126

Sustainable Weight Loss: The Indian Way to a Healthier You 🌿

 

Weight loss is not about starving yourself or following extreme crash diets – it’s about creating a healthy balance between food, lifestyle, and mindset. As a dietician, I have seen so many people struggle with quick fixes that only give temporary results. The real secret to lasting weight loss lies in personalized nutrition and consistency.

Why Indian Diet Works Best for Weight Loss 🍲

Many people think Western diets are superior, but the truth is, our traditional Indian meals are already nutrient-rich and weight-loss friendly when eaten in the right portions. From dal-chawal to roti-sabji, everything can be part of your journey if planned well.

• Millets & Whole Grains: Bajra, jowar, and ragi help keep you full and balance sugar levels.

• Seasonal Fruits & Vegetables: Naturally detoxify and provide vitamins.

• Spices & Herbs: Turmeric, cumin, and fenugreek improve digestion and metabolism.

• Protein-Rich Foods: Lentils, paneer, sprouts, and curd help in fat loss and muscle gain.

Common Mistakes People Make ❌

1. Skipping meals thinking it will cut calories.

2. Following fad diets like “only fruits” or “liquid cleanses”.

3. Over-exercising without proper nutrition.

4. Not managing stress and sleep.

My Approach as a Dietician ✅

I focus on customized diet plans based on your body type, health conditions (like PCOS, thyroid, diabetes), and lifestyle. Every person is unique, and so should be their diet. My clients lose weight without giving up their favorite foods – yes, you can still enjoy khichdi, thepla, or even a little dessert!

Real Results, Real Transformations 🌟

Clients who follow my plans not only lose weight but also see improvement in:

• Energy levels

• Skin and hair health

• Better digestion

• Balanced hormones

• Long-term fat loss (not water weight)

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Ready to Start Your Weight Loss Journey?

Don’t wait for Monday, don’t wait for the “perfect time” – the right time to invest in your health is NOW.

📞 Call/WhatsApp: +91 9687563126
🌐 www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

🌿 Protein Timing: The Desi Way to Smart Weight Loss

 

Namaste! I’m Dietician Shreya Oza, and today I want to share one of the most trending and practical diet tips for Indians—Protein Timing.

We all know dal, paneer, curd, and chana are our kitchen staples. But do you know when you eat these proteins can make a big difference in your weight loss, energy levels, and overall health?

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🍲 What Is Protein Timing?

Protein timing means focusing not just on how much protein you eat, but when you eat it during the day.

• A good protein-rich breakfast can keep you full till lunch.

• Adding dal, sprouts, or paneer at lunch keeps your energy steady.

• A post-walk or gym snack like roasted chana, curd with seeds, or a small protein shake helps your body recover.

• Light protein at dinner (like moong dal khichdi or palak paneer) prevents late-night hunger pangs.

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🌟 Why Is Everyone Talking About It?

✔️ Controls cravings – No more evening samosa or biscuit binge!
✔️ Supports weight loss – Burns fat but protects lean muscle.
✔️ Boosts metabolism – Your body works harder to digest protein, giving you a natural calorie burn.
✔️ Keeps you active – No mid-day sleepiness after lunch.

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🥗 Desi Protein Timing Plan

Time	Desi Protein Options
🌅 Morning (7-8 AM)	Besan chilla, moong sprouts chaat, or paneer paratha with curd
🍲 Lunch (1-2 PM)	Dal + roti + sabzi + curd OR quinoa khichdi with sprouts
🏋️ Post-Workout (4-6 PM)	Roasted chana + buttermilk, paneer cubes, or whey shake
🌙 Dinner (8-9 PM)	Moong dal khichdi, palak paneer, or soy sabzi with roti

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💡 Tips for Success

1. Include 20–25 g protein per meal.

2. Use local foods—dal, chana, soy, paneer, curd, seeds, nuts.

3. Don’t overdo it—balance with vegetables, whole grains, and hydration.

4. Keep dinners light but protein-rich to avoid late-night snacking.

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🌼 Let’s Build Your Indian Diet Plan Together!

If you are struggling with weight loss, PCOS, energy crashes, or late-night cravings, protein timing can be your simple, desi-friendly solution.

📞 Call/WhatsApp: +91 96875 63126
🌐 Visit: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

Breastfeeding and Weight Loss: A Healthy Guide for New Mothers

 Becoming a mother is one of the most beautiful experiences, but it also brings along a lot of changes in your body. Many new moms often ask me, “Can I lose weight while breastfeeding?” The good news is – yes, you can! Breastfeeding itself helps burn extra calories, but weight loss after delivery should be done safely and gradually to protect your health and your baby’s growth.

As a dietician in Ahmedabad, I’m here to guide you with practical, healthy, and sustainable steps.

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🌸 How Breastfeeding Supports Weight Loss

• Calorie Burn – Breastfeeding burns around 300–500 calories a day, which naturally helps shed pregnancy weight.

• Hormonal Balance – It releases oxytocin, which helps the uterus return to its pre-pregnancy size faster.

• Fat Utilization – Your body uses stored fat to produce milk, helping in natural weight loss.

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🌱 Diet Tips for Healthy Weight Loss During Breastfeeding

1. Never Skip Meals – Skipping meals reduces milk supply. Instead, eat small, frequent, nutrient-rich meals.

2. Protein & Fiber Rich Foods – Add lentils, dals, sprouts, paneer, tofu, whole grains, fruits, and vegetables.

3. Stay Hydrated – Drink at least 3 liters of water daily to maintain milk production.

4. Avoid Crash Dieting – Sudden calorie cuts can affect your energy and baby’s nutrition.

5. Smart Snacking – Replace fried snacks with makhana, nuts, seeds, or khakhra.

6. Healthy Fats – Include ghee, flaxseeds, almonds, walnuts, and avocados in moderation.

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🧘‍♀️ Lifestyle & Fitness Tips

• Start with light walks .

• Gradually include yoga or postnatal exercises to strengthen your core.

• Sleep when your baby sleeps – rest is equally important for metabolism and recovery.

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⚠️ Things to Avoid

• Extreme dieting or detox programs.

• Sugary drinks, excessive caffeine, and packaged foods.

• Comparing your journey with others – every mother’s body is unique.

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💡 Final Takeaway

Breastfeeding is not just a way to nourish your baby, but also a natural way to support your weight loss journey. With the right diet, hydration, and lifestyle changes, you can lose weight safely without affecting milk supply.

If you are a new mother and looking for a personalized diet plan for breastfeeding and weight loss, I can help you achieve your goals with the right nutrition.

📞 Contact: +91 9687563126
🌐 Visit: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

🧘‍♀️ How to Control Your Weight During Indian Fasting – Tips from Dietician Shreya Oza

Fasting is an integral part of Indian culture—be it during Navratri, Shravan, or weekly fasts like Ekadashi or Monday fasting. But let’s face it: many of us fast with all the right intentions, only to overeat oily sabudana vadas or sugar-laden sweets, leading to weight gain instead of detoxification.

Hi, I’m the social media manager for Dietician Shreya Oza, and today I’m sharing expert-backed advice straight from Shreya herself on how to manage your weight during Indian fasting—without giving up on taste or tradition.

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✨ 1. Understand the Purpose of Fasting

According to Shreya, “Fasting is not starvation; it’s a mindful pause for your digestive system. It’s not about skipping meals, but choosing simpler, cleaner foods.”

So first things first: don’t starve yourself, and equally important—don’t feast in the name of fasting.

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🥗 2. Choose Your Fasting Foods Wisely

During fasts, people often turn to starchy, carb-heavy items like:

• Sabudana khichdi

• Potato chips or fries

• Fried farali items

These spike your blood sugar and promote fat storage.

Shreya recommends:

• Swap sabudana for samak rice or amaranth (rajgira) for better fibre and protein

• Go baked or sautéed instead of deep-fried

• Use rock salt (sendha namak) and minimal oil

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💧 3. Hydrate, But Not Just with Water

Fasting can dehydrate you, which slows your metabolism and makes you feel tired (and more prone to emotional eating).

Try:

• Coconut water

• Lemon water with rock salt

• Cucumber-mint infused water

• Buttermilk (if allowed)

• coriander juice 

• curry patta juice 

These help in digestion, reduce cravings, and keep you full longer.

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🍌 4. Watch the Fruits

Yes, fruits are allowed during fasting—but even fruits can spike insulin levels if overconsumed.

Shreya suggests:

• Limit bananas and mangoes

• Include fruits with a lower glycemic index like guava, apple, or papaya

• Combine fruits with nuts for slower sugar absorption

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🕓 5. Don’t Skip Meal Timing

During fasts, some people eat one heavy meal and nothing else. This confuses your metabolism.

Stick to:

• Small, timely meals (every 3–4 hours)

• Portion control, even with fasting-approved foods

• Light dinner at least 2 hours before bedtime

Shreya always says: “Your body needs rhythm—even during fasting.”

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🧂 6. Mind the Mindless Munching

Those fried banana chips and fast-approved sweets can creep into your day without you realizing.

Try this instead:

• Makhana roasted with ghee and cumin

• Roasted peanuts or almonds (a small handful)

• Curd with cucumber or bottle gourd

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✅ Bonus Tip: Keep Moving!

Light activity like walking, stretching, or yoga helps keep your metabolism active. Avoid intense workouts if your fast is restrictive—but don’t just sit all day.

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Final Word from Dietician Shreya Oza:

“Fasting can be a spiritual and physical detox, if done mindfully. Don’t treat it as a free pass to eat all things ‘farali.’ Choose nourishing, natural foods and listen to your body’s cues.”

If you're looking for personalized fasting meal plans or want to make your fasts weight-friendly, DM us or book a consult with Shreya today.

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Follow us on Instagram @dieticianshreya_ for daily fasting-friendly recipes, reels, and expert tips 🌱

📩 For appointments: +91 9687563126

🥗 Weight Loss Made Realistic: The Shreya Oza Way

 In today’s fast-paced world, weight loss can feel like chasing a moving target. With fad diets, overnight transformations, and social media trends, many lose motivation or fall into the trap of unsustainable routines. At Dietician Shreya Oza’s clinic, we believe in something different—real food, real science, and real results.

💡 Who is Dietician Shreya Oza?

Dietician Shreya Oza is a renowned clinical dietician and weight management expert who has transformed the lives of over 50,000 clients through customized diet plans, science-backed strategies, and holistic health coaching. Her mission is simple: help people build a healthy lifestyle, not just lose weight.

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✅ The Shreya Oza Weight Loss Philosophy

Forget starving. Forget “one-size-fits-all” plans. At Shreya Oza’s clinic, weight loss is:

• Personalized: Every plan is tailored to your lifestyle, work schedule, medical history, and preferences.

• Sustainable: No crash diets, no meal replacements—just real Indian food, portioned smartly.

• Holistic: From gut health to hormone balance, we address the root causes of weight gain.

• Mindful: Weight loss is also about mental health. We help you rebuild your relationship with food.

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🥦 What You Can Expect from Our Weight Loss Program

We take you through a step-by-step transformation:

1. Initial Consultation: Get a complete nutritional and lifestyle assessment.

2. Customized Plan: Receive a weekly plan based on your body’s needs and goals.

3. Daily WhatsApp Support: Yes, we’re available when you need us!

4. Progress Monitoring: Weekly check-ins and re-evaluation of your plan.

5. Motivational Guidance: Stay encouraged with tips, videos, recipes, and more.

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📈 Client Transformations

From moms to working professionals, PCOS warriors to post-pregnancy weight gain, we’ve seen real people make real changes. Some have lost 10 kg in 3 months, others have reversed pre-diabetes or finally fit into their old clothes.

💬 “Shreya’s diet didn’t feel like a diet. It felt like eating smarter, not lesser.”
— Radhika, 38, lost 8 kg in 2.5 months

💬 “Her plan fit into my busy office routine. I didn’t feel deprived.”
— Nikhil, 29, lost 12 kg in 4 months

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📲 Let’s Connect Online

As Shreya’s Social Media Team, we bring her expert advice to your fingertips:

👉 Follow us on Instagram : @dietcianshreya_
👉 Check out Reels & Recipes every week

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📝 Final Thoughts

Losing weight doesn’t need to be overwhelming. With Dietician Shreya Oza, it's about creating a better version of you—one healthy plate at a time. Whether you're in Mumbai, Delhi, or anywhere around the world, your weight loss journey can start today.

🔗 Book your free consultation now
📞 Call/WhatsApp: +91 9687563126
🌐 Website: www.shreyaoza.com

🎉 Get Fit Before Festivals: Your Ultimate Pre-Festive Wellness Guide

 

By Dietician Shreya Oza

The festive season is around the corner — a time of joy, lights, sweets, and celebrations. But let’s be honest: it’s also the season where diets go for a toss, and post-festive guilt creeps in.

As a certified dietician, I’m here to help you flip the script. Instead of damage control after the festivals, let’s take charge before they begin. This blog is your step-by-step wellness plan to get fit before festivals, enjoy the celebrations guilt-free, and keep your health goals intact.

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🌟 Why “Getting Fit Before Festivals” Is a Game-Changer

Most people wait until after Diwali, Navratri, or Christmas to restart their fitness journeys. But what if you entered the festive season already in shape — energized, glowing, and in control?

✔️ You’ll enjoy your favorite festive treats without stress.
✔️ You’ll look and feel your best in traditional outfits.
✔️ You’ll avoid extreme detoxes or crash diets later.

Let’s begin!

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🥗 1. Kickstart with a Pre-Festival Detox (The Healthy Way)

Keyword: Pre-festival detox plan

A detox doesn’t mean starvation. It means supporting your liver, gut, and metabolism with nutrient-dense, anti-inflammatory foods.

✅ My 3-Day Pre-Festival Detox Plan:

• Morning: Warm water with lemon + soaked fenugreek seeds

• Breakfast: Green smoothie (spinach, banana, flaxseeds, almond milk)

• Lunch: Quinoa + sautéed veggies + homemade curd

• Snacks: Coconut water, nuts, or roasted chana

• Dinner: Moong dal soup or khichdi + steamed veggies

Avoid sugar, processed food, alcohol, and fried snacks. Hydrate like a pro!

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🏋️‍♀️ 2. Move Daily — Even for 30 Minutes

Keyword: Pre-festival workout plan

You don’t need a gym membership. Just consistency. A 30-minute daily movement habit can burn calories, boost mood, and improve digestion.

Try this simple weekly workout schedule:

• Mon/Wed/Fri: Walk + bodyweight exercises (squats, planks, push-ups)

• Tue/Thu: Yoga or Pilates

• Weekend: Dance or Zumba (a great way to prep for Garba nights!)

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🍬 3. Tame Your Sugar Cravings

Keyword: sugar control during festive season

Cutting sugar now will reset your taste buds and make you less likely to binge during the actual festivities.

Smart swaps:

• Dates or jaggery instead of refined sugar

• Fruit chaat instead of sweets

• Herbal tea post-meals to curb sweet cravings

Pro tip: Avoid “zero sugar” or “diet” sweets — they often spike insulin too.

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🌿 4. Adopt a "Light by Night" Rule

Late-night festive dinners are unavoidable. But now is the time to build a habit of eating early and light dinners.

Try this: Eat your last full meal by 7:30 PM. Sip on warm turmeric water at 9 PM if you're hungry.

This supports digestion, improves sleep, and promotes weight loss.

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👚 5. Set a Goal: Dress, Not Weight

Forget the scale. Instead, pick your favorite festive outfit and set a goal to feel amazing in it. This keeps your motivation positive and festive-focused.

Take progress pics weekly — it’s more motivating than weighing yourself daily.

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💥 Bonus: Supplements to Consider (Always Under Supervision)

• Omega-3 (for skin & fat metabolism)

• Probiotic (for gut health)

• Vitamin D3 & B12 (commonly deficient in urban women)

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🎯 Final Words From Shreya Oza: You’re Just 2 Weeks Away From Feeling Fabulous

Getting fit before festivals is not about depriving yourself — it’s about preparing your body and mind to celebrate fully. With a little discipline now, you can avoid the cycle of overindulgence and regret later.

Let’s make this festive season different — lighter, brighter, and guilt-free. 💫

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📥 Want a Custom Diet Plan for the Festive Season?

I’m currently offering limited 1-on-1 festive diet consults. Tailored to your body, your cravings, and your schedule.

👉 CALL ON +91 9687563126

Let’s #GetFestiveFitTogether! 💪🌸

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🫀 Hidden Danger in Your Plate: Rising Cholesterol in Young Adults!

 

Are you under 35 and already facing high cholesterol levels?

You're not alone. With more processed food, stress, and lack of exercise, cholesterol issues are on the rise—even among teenagers!

As Dietician Shreya Oza, I’ve seen a growing number of young clients with borderline or high cholesterol—and the good news is, you can reverse it with the right diet and lifestyle changes.

🔹 Say goodbye to oily snacks
🔹 Add more fiber, nuts, and greens
🔹 Control sugar and salt intake
🔹 Learn how to balance your fats smartly

👉 Want a personalized cholesterol-control diet plan that’s easy and effective?

📞 Call/WhatsApp: +91 96875 63126
🌐 Visit: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

🌟 Start your journey to a healthy heart today—Because prevention starts with your plate!

#CholesterolControl #HeartHealth #DieticianShreyaOza #HealthyLifestyle #AhmedabadDietician #NutritionTips #YoungHealthCrisis #DietPlanForCholesterol #DietForHeart #ShreyaOzaDietClinic

Say Goodbye to High Cholesterol: A Dietician's Guide to Heart Health

 

By Dt. Shreya Oza | www.dieticianshreyaoza.com | 📞 +91 9687563126 | 📲 Instagram: @dieticianshreya_

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High cholesterol may be silent, but its impact on your heart health is loud and clear. If your latest blood report showed borderline or high cholesterol, don’t panic—you can reverse it naturally. As a clinical dietician, I help hundreds of clients bring their cholesterol back to normal with smart nutrition, daily movement, and mindful living.

Here’s your ultimate action plan to control cholesterol without medicines:

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🌿 1. Choose Heart-Loving Fats

Not all fats are bad! Swap saturated fats for healthy fats:

• ✅ Use oils like olive, mustard, or flaxseed oil.

• ✅ Include avocados, almonds, walnuts, chia seeds.

• ❌ Avoid ghee, butter, margarine, and fried foods.

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🥗 2. Fill Up on Fiber

Soluble fiber helps remove LDL (bad cholesterol) from your body.
Eat more of:

• Oats, barley, psyllium husk

• Beans, lentils, chana, rajma

• Apples, pears, guava, carrot

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❌ 3. Cut the White Offenders

Say no to:

• White bread, white rice, bakery items

• Sweets, chocolates, desserts

• Processed and junk food

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🥛 4. Choose Low-Fat Dairy

Switch to:

• Skimmed milk

• Low-fat curd or buttermilk

• Tofu or paneer made from low-fat milk

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🧘‍♀️ 5. Exercise Your Heart

• Aim for 30-45 mins brisk walk, cycling or yoga

• Stay active throughout the day — every step counts

• Try deep breathing and stress-relieving techniques

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💧 6. Stay Hydrated & Detox Naturally

• 10–12 glasses of water

• Include herbal teas like hibiscus, green tea, coriander water

• Avoid alcohol, smoking, and late-night eating

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📋 Sample Day Plan for Cholesterol Control

Morning: Warm water + lemon + chia seeds
Breakfast: Oats upma + fruit
Lunch: Brown rice + dal + veggie stir-fry + salad
Snack: Roasted makhana + herbal tea
Dinner: Quinoa khichdi or barley soup + curd

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✅ Regular Monitoring is Key

Get your lipid profile checked every 3–6 months. Track progress and adjust your plan with the help of a certified dietician.

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📞 Need a Personalized Cholesterol Diet Plan?

I’m here to help!
💻 Visit: www.dieticianshreyaoza.com
📲 Call/WhatsApp: +91 96875 63126
📸 Follow for tips: @dieticianshreya_

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🧡 Your heart works non-stop for you. Let’s work for it with food, not fear!
— Dt. Shreya Oza, Clinical Dietician

Sugar – The Silent Killer Hiding in Your Food

 

By Dietician Shreya Oza | Clinical Nutrition Expert

📍 Ahmedabad | 📞 9687563126 | 🌐 www.dieticianshreyaoza.com
📲 Instagram: @dieticianshreya_

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🛑 Is Sugar Secretly Damaging Your Health?

We often think of sugar as just a sweet treat — a harmless pleasure. But what if sugar is silently harming your health from within? From biscuits to packaged juice, ketchup to “healthy” granola bars — sugar is hidden everywhere. And the worst part? You might not even realize how much you’re consuming daily.

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⚠️ Sugar: The Silent Killer

Research has shown that excess sugar intake is directly linked to:

• Weight gain and belly fat

• Insulin resistance and Type 2 Diabetes

• Hormonal imbalance (especially in PCOS & thyroid)

• Heart disease & high cholesterol

• Premature aging of skin

• Weakened immunity and inflammation

Even if you don’t add sugar to your chai or coffee, you may still be consuming over 30-50 grams daily from processed and packaged foods.

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🍭 Top Hidden Sources of Sugar

1. Breakfast cereals & granola

2. Flavored yogurt and fruit juices

3. Biscuits, bread, ketchup & sauces

4. Low-fat snacks labeled “healthy”

5. Energy drinks and protein bars

These contain refined sugar, high fructose corn syrup, maltodextrin, and other sugar substitutes that spike insulin and store fat around your belly and liver.

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💡 What Happens When You Quit Sugar?

When my clients begin a low-sugar lifestyle, they often experience:

✅ Steady weight loss
✅ Clearer skin and reduced acne
✅ Balanced hormones (especially in PCOS, thyroid)
✅ Better energy levels
✅ Improved gut health and digestion
✅ Deep, restful sleep

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🍽️ How to Eat Sweet Without Sugar?

• Use dates, figs, raisins as natural sweeteners

• Switch to stevia or monk fruit extract

• Include fruits like apple, banana, berries to curb sweet cravings

• Make homemade laddoos using jaggery and seeds

• Add cinnamon powder in tea, oats, or smoothies to manage sugar spikes

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👩‍⚕️ Need Help Beating Sugar Addiction?

As a clinical dietitian, I’ve helped 1000+ clients beat sugar dependence and reclaim their health — using natural, Indian, vegetarian diets tailored for real life.

🎯 Whether you want to:

• Reverse insulin resistance

• Lose weight & belly fat

• Manage PCOS / thyroid / prediabetes

• Improve skin and gut health

👉 I can help you with a personalized sugar detox meal plan that suits your body & taste.

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📞 Book Your Consultation Today

Get your custom sugar-free diet plan from Dietician Shreya Oza.
Call: 9687563126
🌐 Visit: www.dieticianshreyaoza.com
📲 Instagram: @dieticianshreya_

How to Control Thyroid Naturally – By Dietician Shreya Oza

 

Are you struggling with thyroid imbalance? Whether it's hypothyroidism or hyperthyroidism, managing thyroid health naturally is possible with the right lifestyle and dietary approach.

As a clinical dietitian, I’m Shreya Oza, and I’ve helped hundreds of clients naturally manage their thyroid levels without extreme medications. Here’s a science-backed, sustainable approach to control thyroid naturally through food, lifestyle, and smart habits.

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✅ What is Thyroid and Why Does It Matter?

The thyroid is a small, butterfly-shaped gland located in your neck. It plays a critical role in regulating metabolism, hormones, weight, energy, and mood. Imbalance can lead to:

• Weight gain or loss

• Fatigue

• Hair fall

• Menstrual issues

• Mood swings

• Constipation

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🌿 Natural Ways to Control Thyroid Function

1. Adopt a Thyroid-Friendly Diet

Eating the right foods can help manage thyroid function and reduce symptoms.

Foods to Include:

• Iodine-rich foods (but not in excess): Rock salt, seaweed, iodized salt.

• Selenium-rich foods: Brazil nuts, sunflower seeds, brown rice.

• Zinc sources: Pumpkin seeds, lentils, cashews.

• Antioxidants: Amla, berries, green tea, turmeric.

• Complex carbs & fiber: Bajra, jowar, oats, brown rice.

• Superfoods: Moringa, spirulina, ashwagandha (under guidance).

• Anti-inflammatory spices: Turmeric, curry leaves, ginger.

🍵 Morning Detox Tip: Start your day with warm water + ajwain or jeera water for better metabolism.

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2. Avoid Goitrogens in Excess

Raw cruciferous vegetables like cabbage, cauliflower, broccoli may interfere with thyroid function. Eat them steamed or cooked to reduce impact.

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3. Manage Stress Levels

Stress can worsen thyroid issues. Include:

• Yoga & Pranayama (especially Anulom-Vilom, Bhramari)

• Mindfulness meditation

• Nature walks

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4. Get Adequate Sleep

Poor sleep disrupts hormonal balance. Aim for 7–8 hours of quality sleep every night.

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5. Check Vitamin D and B12

Deficiencies in Vitamin D and B12 are common in thyroid patients. Include:

• Morning sunlight (15 mins daily)

• Fortified milk, paneer, nutritional yeast

• Supplements if necessary (after testing)

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🚫 Avoid These for Better Thyroid Health

• Processed foods and refined sugar

• Deep-fried items

• Excess soy products

• Fluoride-containing toothpaste (optional switch)

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🥗 Sample Thyroid-Friendly Day Menu (Veg)

Morning (7:00 AM)
– Jeera water + 1 soaked walnut + 1 Brazil nut

Breakfast (8:30 AM)
– Methi paratha with curd + Moringa tea

Mid-morning (11:00 AM)
– 1 seasonal fruit (apple/papaya) + sunflower seeds

Lunch (1:30 PM)
– Brown rice + mixed dal + cooked lauki + salad

Evening (4:30 PM)
– Herbal tea + roasted makhana

Dinner (7:00 PM)
– Bajra roti + palak sabzi + warm turmeric milk

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💡 Final Thoughts from Dietician Shreya Oza

Thyroid cannot be cured overnight, but with consistent diet, clean lifestyle, and natural healing, it can absolutely be controlled.

If you’re ready to take control of your thyroid health the natural way, I’m here to help with personalized thyroid diet plans tailored for your needs.

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📞 Contact Now for Consultation
📍 Dietician Shreya Oza Diet Clinic, Ahmedabad
📱 Call/WhatsApp: 9687563126
🌐 Website: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

Glutathione Side Effects on Health – Why It’s Better to Rely on the Right Foods | Dietician Shreya Oza

 

Thinking of taking glutathione supplements for glowing skin? Read this blog by Dietician Shreya Oza to learn the side effects and discover healthy food-based alternatives.

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Glutathione Side Effects on Health – A Wake-Up Call for Wellness Seekers

In recent years, glutathione has become a popular buzzword, especially among those looking for glowing skin, detoxification, and anti-aging effects. But is it really safe to depend on supplements for your glow? As a professional dietician, I always believe in natural healing and nourishment through food.

Let’s understand what glutathione is, its potential side effects, and why it’s always better to choose the right foods to improve your skin, immunity, and overall health.

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What Is Glutathione?

Glutathione is a powerful antioxidant naturally produced by the liver. It helps:

• Detoxify the body

• Strengthen the immune system

• Improve skin brightness

• Reduce oxidative stress

However, many people now opt for glutathione injections, capsules, and tablets to boost their levels — often without proper guidance.

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Side Effects of Glutathione Supplements

While glutathione may sound like a miracle nutrient, its synthetic or high-dose intake can come with serious health risks:

1. Digestive Disturbances

Nausea, bloating, and stomach cramps are common with oral supplements.

2. Kidney & Liver Strain

Long-term usage of glutathione supplements can put extra pressure on your kidneys and liver, especially in high doses.

3. Skin Whitening Risks

Injectable glutathione is popular for skin whitening, but it is not FDA-approved for this use and may cause:

• Allergic reactions

• Rashes

• Thyroid imbalance

• Breathing difficulty in rare cases

4. Unknown Drug Interactions

Taking glutathione with other medications or without medical supervision can interfere with absorption and lead to nutrient imbalances.

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Why Food Is Always the Better Option

Instead of risking your health with unregulated supplements, choose naturally rich glutathione-boosting foods. Your body knows how to use nutrients from real food better than synthetic versions.

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Top 7 Foods to Boost Glutathione Naturally

🥦 1. Broccoli

Rich in sulforaphane, broccoli stimulates your body’s natural glutathione production.

🧄 2. Garlic

Contains sulfur compounds that help detoxify and strengthen liver function.

🥬 3. Spinach

A superfood packed with antioxidants, fiber, and vitamins A, C, and E — all supportive of glutathione levels.

🥑 4. Avocados

High in healthy fats and glutathione precursors. They’re great for skin and heart health too.

🌰 5. Nuts & Seeds

Especially sunflower seeds and walnuts, which contain selenium and vitamin E — essential for antioxidant protection.

🍋 6. Citrus Fruits

Lemons, oranges, and amla are rich in Vitamin C, which helps regenerate and maintain glutathione.

🫐 7. Blueberries

Loaded with anthocyanins, they protect your cells and support glutathione activity.

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Final Word by Dietician Shreya Oza

Your health is your greatest wealth. While glutathione supplements may promise glowing skin, true radiance comes from clean eating and smart nutrition. As a clinical dietician, I always guide my clients to follow sustainable food habits that naturally heal the body and mind.

Avoid shortcuts. Let food be your medicine.

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📞 Contact Now for Personalized Diet Plans
📲 +91 9687563126
🌐 www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_