Dt. Shreya Katyal

Dietician in Rajouri Garden, West Delhi, New Delhi, India

http://dietsandmore.zest.md

About Me

Diets and More, under the guidance of Nutritionist Shreya Katyal, aims at Lifestyle Modification to motivate you towards a Healthier Version of U.

At Diets and More, my idea is not just to help you lose weight, but also to put you in a better health status than you were in previously. And this is done entirely though Food and Nutrition, besides constant guidance and counseling by me. For me, all food is Good Food and what makes a food good or bad is either the cooking technique or the time of eating. I strongly believe that- 'To Eat is a Necessity but to Eat Intelligently is an Art\'? and you can learn this art of Intelligent Eating at Diets and More.

Dt. Shreya Katyal's idea about a healthy diet is one that includes everything you like, because that is how one can retain the weight lost and also enjoy the weight loss journey.


I do not believe in giving Maintenance Plans as a Lifestyle does not need to be planned and is something that comes to us comfortably.

The diets that are made are customized to specific needs, routine and lifestyle of the individual as each individual requirement is different. Besides the diet charts, I also keep motivating you where ever you get demoralized, and guide you on the healthier and happier track. 
So, be the Best and Healthiest Version of yourself at Diets and More.

In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; Health & u by Dietitian Shreya Katyal helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  

Looking for online weight loss diet in Rajouri Garden or a Dietician in Delhi ? Want to know how to reduce weight fast? Interested in excellent weight loss service online or in West Delhi?

Then contact us. You can view our reviews, weight loss stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Shreya Katyal diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. 

 

My Blogs

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    Eating Right, When Eating Out

    By: Shreya Katyal

    We all love to eat out. Good food and good company, these are incomparable joys of life. But what about healthy eating? Are you supposed to forget all about it, when you’re dining out? Absolutely not. We tell you how you can eat healthy, when eating out. Use these tips to make smart choices, and you can enjoy the occasional splurge, without worrying about the calories. Image source 1. Do not go out on an empty stomach Have a light, but filling snack before you head out for dinner. An empty stomach may lead to over-eating or bad choices. Have a fruit, maybe an apple, or a low calorie yoghurt, to keep the hunger pangs at bay.  2. Be Informed Check the menu of the restaurant beforehand. You’ll be able to make healthier choices, and have a better idea of what you wish to eat. Once there, do not hesitate to ask the server or the chef, about the nutritional information of the dish you want to order. Ask them about the method of cooking if you’re unsure. Also, a lot of restaurants these days can customize dishes according to the customer’s preference. For example, if your dish comes with a side of chips or fries, get it replaced with veggies.  3. Order right For non-vegetarians, we recommend grilled or kebab meats. Always opt for lean meats. Tandoori items are your best bet, as they are relatively healthier, when compared to fried items or gravy based dishes. For vegetarians, grilled, baked and roasted dishes are recommended.  4. Go for an a la carte meal Tempting as they might be, avoid buffets. Surveys have shown that buffets encourage over eating. That second or third helping of a dish may seem tempting, but it is never good for your waist line!  5. Drink lots of water Drink water with your meal. It will keep you full, and is a much better alternative to sugar filled cold drinks. Also, water helps break down the food, so that your body can absorb the nutrients. But occasionally, we don’t say no to a glass of wine, along with your meal.  6.Guilt free Dessert There’s good news for all those who have a sweet tooth. You can eat the dessert! All you need to know is how to go about it. Dessert does have a lot of calories, but you can skip the main course and just opt for the dessert instead. That way, you will just be consuming the calories from the sweet treat, instead of the main course. So go ahead, have a slice of that delicious red velvet cake for dinner!  7. Diet Friendly Alcohol For people who can’t have social outings without alcohol, you should make intelligent choices when it comes to booze as these are sheer empty calories. While Champagne is the best choice as it has the least no. of calories, scotch has 105 kcal, vodka has 96 kcal and beer will definitely give you a beer belly. Red Wine is good for the heart but has good 125 kcal per serving. Try diluting the drinks with more of sodas or water unlike juices or aerated drinks, as they further add on to the calories. - Dt. Shreya Katyal   Health & U   Source: http://www.justforhearts.org/2016/03/eating-right-when-eating-out/     

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    Eat Slow, Eat Less

    By: Shreya Katyal

    Slow down. You may have heard that before, but we are saying it in the context of your meals. Eating slowly is a smart approach, as you eat less, without feeling deprived. It takes about 20 minutes for your body to realize it’s full, and for your brain to receive satiety signals. If you eat too quickly, you end up over eating and may feel bloated. There are several benefits of eating slowly- It helps you enjoy every bite of your food. You can enjoy the meal fully- the smell, the flavor and the texture. It helps in reducing appetite. Gradually, as you make slow eating a part of your lifestyle, your body will start to feel full after about 15 to 20 minutes, and you will eat less. Slow eating is good for digestion. As you chew more, it becomes easier for your body to break down the food and absorb the necessary nutrients. The obvious benefit is that of weight control. As you eat less and chew more, your calorie intake reduces. Over time, it can help you lose weight. How to eat slowly ? Eating slowly is a practice that is developed over time. It is a lifestyle change and the following steps can be taken to get started. Chew more According to the experts at Ohio State University, you should chew soft foods 5-10 times. For foods like meat or vegetables, you should chew around 30 times before you swallow. This simple act of chewing can reduce calorie intake and improve digestion. Avoid the television It has been proved that people tend to eat more when they are absorbed in watching TV during the meal. Drink water Another way to slow down is to increase your water intake during meals. As you have to set down your spoon or fork, it helps in slow eating. Also, water helps you feel full. Go for smaller portions Take smaller portions so as to enjoy every bite of your meal, and eat less. A clean plate signals the brain that the meal is finished. These few extra minutes can lead to profound changes in your health. Savor every bite and stay fit! Source: http://www.justforhearts.org/2016/03/eat-slowly-eat-less/

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    Top Foods to Boost your Metabolism

    By: Shreya Katyal

    Very often, you hear people talking about how their slow metabolism is the cause of their weight woes. But, what exactly is metabolism? Simply put, metabolism is what breaks down and converts what you consume, into energy. A high metabolism helps burn more calories, and therefore lose weight easily. A slower metabolism does the opposite. People with higher metabolism also have more energy. Several factors influence a person’s metabolism- Gender (men have better metabolism), age, genetics and the person’s physical activity. But there are ways to boost your metabolism. Foods/Tips to boost your metabolism Green Tea/ Green coffee/ Black coffee All of these beverages can help improve your metabolism. A study has shown that green tea can help improve metabolism by 4% over a period of 24 hours. Regular consumption of green tea has been linked with weight loss.Good news for all coffee lovers too. A cup of basic, black coffee can give a boost to your metabolic rate. You can try to flavor it with lemon. For the decaf coffee lovers, Green coffee is the answer as it contains chlorogenic acid, which is believed to aid in improving metabolism. The Caffeine content in green coffee is far less than normal coffee. Spicy food Chili peppers, hot salsa, hot sauces not only add flavor to your food, but they encourage faster metabolism.  Chilli peppers especially are thought to be helpful in burning calories and countering obesity. Apple cider vinegar Apple cider vinegar can be consumed to burn off calories and improve metabolism. You can add not more than 2 teaspoons daily of it to a glass of warm water and drink that before a meal. It controls your appetite so that you don’t over eat and increases the body’s metabolic rate. Cinnamon Easily found in kitchens, cinnamon has several health benefits. It lowers blood sugar levels and is rich in calcium, iron and fiber. Consumption of cinnamon can improve glucose metabolism. Add a bit of cinnamon to your tea or coffee for flavor and for its health benefits. Say NO to CRASH DIETING Crash diets can slow your metabolism and are not recommended at all. Instead of losing body fat, you lose healthy muscle and that leads to a sluggish metabolic rate. Also, this weight loss does not last and comes right back, when you switch to a normal diet. Keeping the above points in mind, you can improve your metabolism and ultimately reach your weight goals in a healthy way. Source- http://www.justforhearts.org/2016/04/top-5-foods-to-boost-your-metabolism/

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    Lose weight with Navratra Special Diet

    By: Shreya Katyal

    Navratra Special Diet Navratras are the beginning of Festivities and celebration in India. With the navratras approaching, some of ours devotional side lights up while some of us feel restricted as what to eat and what not to eat. Not just the people who fast in navratras feel this restriction, but the people who do not fast also feel the restriction in terms of non-veg foods, onion, garlic etc. Ever thought that fasting can also be fun and one can also lose weight during this time, that too with a variety of food?? Still wondering how that%u2019s really possible? I will tell you how%u2026.   Aloo Chaat- %u201CAloo%u201D is like the king of vegetables when navratras come. And Aloo Chaat is like the king%u2019s right hand- we all relish it a lot. Want to eat aloo chaat but worried it might give you those extra calories? Bake the potatoes or Air Fryer them instead of deep frying. Add your favorite masalas and lemon juice and have it as a meal in itself.   Kuttu Ka Atta- Buckwheat, commonly known as %u201CKuttu ka Atta%u201D in India is actually free of saturated fat and helps a great deal in curbing our appetite (thanks to the excellent fibre content), controlling our blood sugar levels and maintaining good digestion. So, instead of switching from kuttu ka atta to fruits, switch your cooking methods, as it%u2019s the ghee/oil content that makes kuttu ki roti/puri fattening. Go for baking the rotis in oven, oil free rather than deep-frying.   Suhang Ke Chawal ka Uttapam/Idli- Yes! You read it correct. Make a batter out of suhang ke chawal ka atta and make small tomato uttapams with it. Eat it either with tomato chutney or coconut chutney (some people eat coconut, some don%u2019t). Another alternative is that you can also make idli out of the same batter and have it with tomato/coconut chutney.   Paneer Tikka- Bored of eating home made food in navratras and want to go for an outing but worried you might put on weight with the fried foods? Paneer Tikka is your answer. Go to your nearest Bikanervala or Haldirams and treat your taste buds a plate of paneer tikka and its salad and mint chutney. You can accompany this with a glass of salted lassi or chaach as per your choice. But remember to keep rest meals of the day light so as not to gain weight.   Makhanas- These are again a very ignored yet extremely healthy and low fat snack item (which should be eaten besides fasting also). These can be eaten just by roasting them for 1-2 minutes in your microwave oven and sprinkling common salt/ chat masala for taste. Eat them in evening or as mid morning snacks, instead of going in for the vrat ki patti or laddoos.   Fruit Yoghurt- Go to your nearest COCOBERRY and have a small portion of fruit yoghurt. But have this as a meal in itself rather than eating it post dinner or an evening snack.   Milk Shakes- Switch to banana, strawberry shake, apple shake as a meal. But do not add any extra sugar to these milk shakes.   Tomato Soup- We all love the basic tomato soup since childhood but never really have it during navratras. Have 1-2 bowls of homemade tomato soup with a bowl of roasted makhanas as a proper meal. Healthy and tasty with negligible calories, all at the same time.   Suhang ke Chawal ka Pulao- Again you read it absolutely correct. Make a tasty vegetable pulao with carrot and boiled potato. Eat it with cucumber tomato raita or even plain curd and relish it completely.   With all these Navratra Special foods mentioned above, I am pretty sure you will not get bored eating majorly %u201CAloo%u201D or %u201CFruits%u201D all 7 days. Rather enjoy the navratras with such variety of tasty foods and lose weight at the same time. But always remember, MODERATION is the key to success. And, switch your cooking methods, than switching the food items. Happy#Eating# Jai Mata Di..    

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