Category: Weight Management

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

We often celebrate weight loss, but what if it happens too quickly—or without trying at all?

While losing a few pounds with a proper diet and exercise plan is normal, sudden and unexplained weight loss can be a red flag for your health. It’s not just about appearance—your body might be sending a warning.

Why Sudden Weight Loss is a Concern

When weight drops too quickly, your body may not have time to adjust. This can cause:

• Nutrient deficiencies – Your body loses essential vitamins and minerals
• Muscle loss – Not just fat, but lean body mass too
• Dehydration – Especially if weight loss is rapid due to illness or crash diets
• Electrolyte imbalances – Which can affect your heart and nerves
• Irregular heartbeat – Sudden changes stress your cardiovascular system
• Extreme fatigue or weakness – Due to insufficient fuel for your body

Common Causes of Unexplained Weight Loss

If you’re not actively trying to lose weight, here are some potential medical causes:

• Thyroid disorders (like hyperthyroidism)
• Diabetes
• Chronic infections (like TB)
• Digestive issues (e.g., Crohn’s, celiac disease)
• Cancer
• Mental health conditions (like depression or anxiety)

That’s why sudden weight loss should never be ignored.

Healthy Weight Loss is Slow and Steady

If your goal is weight loss, do it right:

• Lose 0.5–1 kg (1–2 lbs) per week – that’s a healthy, sustainable pace
• Eat a nutrient-rich diet – Focus on protein, fiber, and healthy fats
• Stay hydrated
• Exercise regularly – Prioritize strength training and cardio
• Don’t skip meals or rely on crash diets – These can backfire

When to See a Doctor

You should consult a healthcare professional immediately if you:

• Lose more than 5% of your body weight in 6–12 months without trying
• Feel fatigued, dizzy, or weak
• Experience loss of appetite, ongoing digestive issues, or mood changes

Early medical advice can uncover underlying conditions and prevent more serious complications.

Conclusion

Sudden weight loss isn’t always a win—it can be a warning. From nutritional gaps to heart stress or hidden illness, your body needs balance, not just a lower number on the scale.

Whether you’re shedding kilos on purpose or the pounds are falling off unexpectedly, always prioritize your overall health. Slow, intentional weight loss with proper nutrition is the only safe path. And if your weight drops suddenly without explanation—don’t wait. Get checked.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

Struggling with high phosphorus levels, especially if you have chronic kidney disease (CKD)? You’re not alone. Phosphorus is a mineral found in many high-protein foods, and while it’s essential for strong bones and energy production, too much of it can become dangerous—especially when your kidneys aren’t functioning properly.

Why High Phosphorus is a Problem for CKD Patients

In healthy individuals, kidneys filter out extra phosphorus. But in those with CKD, this filtration process is compromised. As a result, phosphorus begins to build up in the blood, leading to:

• Weakened bones (renal bone disease)
• Stiffened blood vessels
• Higher risk of cardiovascular disease

Over time, this imbalance can make CKD worse and impact overall health.

High-Phosphorus Foods to Limit

Many common protein-rich and whole foods are surprisingly high in phosphorus. Here’s what to cut back on or avoid, especially if you’re not on dialysis:

• Red meat
• Processed cheese & paneer
• Nuts and seeds
• Brown rice, quinoa, oats, and other whole grains
• Colas and dark sodas
• Fermented or sprouted grains (more bioavailable phosphorus)

These foods can silently add to your phosphorus burden.

Better, Kidney-Friendly Choices

Good nutrition doesn’t have to be complicated. Here are kidney-safe alternatives:

• Fresh fruits and most vegetables (low in phosphorus)
• Egg whites (high-quality, low-phosphorus protein)
• White rice instead of brown
• Low-phosphorus dairy substitutes or limited milk intake
• Check your protein supplements—many contain added phosphorus

Make sure to read nutrition labels carefully. Some packaged foods sneak in phosphorus-based preservatives.

If You’re Not on Dialysis

If you’re in early to moderate CKD stages and not on dialysis, a balanced, moderate-protein, low-phosphorus diet can reduce kidney stress and slow disease progression.

Always work with a registered dietitian or nephrologist who can help customize your intake based on your labs and lifestyle.

Conclusion

Managing phosphorus levels is crucial for kidney health, especially if you’re living with CKD. While it may feel restrictive at first, smart food swaps and mindful choices can go a long way in protecting your bones, heart, and kidneys.

Remember: it’s not about cutting out all protein—it’s about choosing the right type and amount, and limiting phosphorus-rich foods. And always consult your doctor or nutritionist before making any major dietary changes.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

Waking up and heading straight for a steaming cup of tea or coffee? You’re not alone.
But here’s something you may not know: this everyday habit could be harming your gut, your throat, and even your long-term health.

Too Hot to Handle: The Heat Risk

Drinking tea or coffee piping hot, especially on an empty stomach, can irritate or damage the delicate lining of your esophagus and stomach. Over time, repeated exposure to high temperatures can cause thermal injury—and several studies have even linked this to a higher risk of esophageal cancer.

The Acidity Factor

Coffee, in particular, is acidic in nature. When consumed on an empty stomach, it can lead to a sharp spike in stomach acid, resulting in:

• Heartburn
• Indigestion
• Acid reflux

This doesn’t just disrupt your digestion—it can make your entire morning feel sluggish and uncomfortable.

Caffeine and Dehydration

Another little-known fact: caffeine is a diuretic. That means if coffee or tea is your very first fluid after waking up, it can:

• Contribute to dehydration
• Disrupt your body’s natural hydration balance
• Make you feel jittery or dizzy

It Affects Nutrient Absorption Too

Drinking tea or coffee right before or with your breakfast can interfere with iron and mineral absorption from your food—especially if your breakfast includes iron-rich or plant-based foods. Over time, this can contribute to nutrient deficiencies, even if you think you’re eating well.

So, What Should You Do Instead?

Here’s a healthier routine:

• Start your day with lukewarm water or infused water (with lemon, mint, or ginger)
• Wait at least 45 minutes to 1 hour after waking before having tea or coffee
• Drink your brew at a warm—not scalding—temperature
• Pair it with food, not an empty stomach

Conclusion: A Small Change, A Big Impact

We’re not saying you have to give up your favorite morning drink. But shifting when and how you drink it can make a huge difference to your gut health, energy levels, and long-term well-being.

Your body does a lot for you every morning—why not return the favor by easing into the day gently? Hydrate first, eat well, and let your coffee or tea follow. Your stomach—and your future self—will thank you.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

Collagen Supplements: Do They Really Work?

Worn glowing skin, brittle nails, or joint stiffness bringing you down? You’ve probably heard about collagen supplements—powders, capsules, drinks—all promising youth, strength, and flexibility. But do they actually deliver?

What is Collagen and Why Is It Important?

Collagen is the most abundant protein in the body. It gives structure to your skin, keeps your joints moving smoothly, and strengthens your bones. But here’s the catch: after the age of 25, your body’s natural collagen production starts to slow down. This can lead to wrinkles, weaker nails, and joint discomfort.

What Does the Science Say?

Some studies suggest collagen peptides may:

• Improve skin elasticity and hydration
• Strengthen brittle nails
• Reduce joint pain in athletes and those with osteoarthritis

But the results aren’t instant. Collagen works best when combined with:

• A protein-rich diet
• Vitamin C (helps collagen synthesis)
• Adequate hydration and sleep

Are Collagen Supplements Safe?

Generally, yes. Most people tolerate collagen supplements well. However, a few might experience:

• Mild digestive discomfort
• A slightly odd aftertaste

To stay safe:

• Choose third-party tested brands
• Check for clean labels (no additives, fillers, heavy metals)
• Avoid if you have allergies to the source (e.g., fish or bovine)

Conclusion

Collagen supplements aren’t miracle pills, but they can be a helpful support tool—especially when aging starts to slow your body’s natural production. The key is consistency, quality, and a holistic approach with proper nutrition and lifestyle.

Before starting any supplement, consult your doctor or nutritionist to ensure it fits your unique needs. Collagen can support your body—but it’s not a shortcut.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

Collagen supplements are everywhere—but do you know the difference between animal and plant-based collagen? Let’s decode it.

What Is Collagen and Why Does It Matter?

Collagen is the most abundant protein in your body. It supports your skin elasticity, joint health, bone strength, and hair vitality. As we age, our body produces less of it—which is why supplements have gained so much popularity.

Plant-Based Collagen: Indirect but Natural

Plant-based collagen supplements don’t contain collagen itself. That’s because collagen is only found in animals. Instead, these supplements provide amino acids, vitamins (like C), and minerals that help your body produce its own collagen.

Pros:

• Vegan-friendly
• Often comes with antioxidants
• Encourages your body’s natural collagen production

Animal-Based Collagen: Direct Supply

Animal collagen—usually sourced from marine (fish) or bovine (cow) origins—gives you actual collagen peptides. This means your body absorbs and uses it immediately for rebuilding tissues.

Pros:

• Direct supply of collagen peptides
• Faster absorption and results
• Clinically proven for skin, joints, and bone health

So Which One Should You Choose?

• If you’re vegan or vegetarian, plant-based is your go-to.
• If you want quick, visible results and are fine with animal products, opt for marine or bovine collagen.
• In either case, always consult a qualified nutritionist to make the best decision for your goals and lifestyle.

Conclusion: It’s Not One-Size-Fits-All

Choosing between plant-based and animal collagen isn’t about which is “better”—it’s about what suits your body, beliefs, and wellness goals. If you’re comfortable with animal products and want faster benefits, go for marine or bovine collagen. If you’re looking for a cruelty-free, plant-forward lifestyle, plant-based collagen boosters are a great choice.

Whatever your pick, be consistent, eat a nutrient-rich diet, and talk to your healthcare provider before starting any supplement.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan – Nutritionist (@dietitian_silky_mahajan)

Measure Your Oil, Protect Your Heart

Is your cook adding too much oil to your food? Or are you unknowingly pouring more than needed while cooking? If yes, it’s time to take a closer look at how much oil is actually going into your meals—and your body.

Why Should You Monitor Your Oil Intake?

While fats are essential for your body, too much oil—especially in everyday cooking—can silently harm your heart. Excessive consumption of oils and ghee can lead to:

• High cholesterol
• Weight gain
• Increased risk of heart disease
• Poor digestion

You don’t need to give up oils altogether—just learn how much is right for you.

How Much Oil Is Too Much?

For a healthy adult, the recommended oil intake is:

• ✅ 3 to 4 teaspoons per day (approx. 20 ml)
• ✅ That adds up to 500–600 ml per month

This amount includes all oil sources—from cooking to salad dressings and hidden oils in packaged foods.

Smart Tips to Monitor Oil Usage at Home

1. Keep a Measured Stock

Pre-calculate the monthly oil allowance for your family and keep only that much in the kitchen. It’s easier to avoid overuse when you measure it ahead.

2. Communicate with Your Cook

If someone else prepares your meals, ensure they’re aware of how much oil is healthy. Encourage them to measure oil by spoon rather than pouring it freely.

3. Switch to Heart-Healthy Oils

Choose oils rich in unsaturated fats such as:

• Olive oil
• Mustard oil
• Groundnut oil
• Avocado oil (in moderation)

Also, rotate your oils monthly to get a wider variety of essential fatty acids.

Cook Smarter, Not Oilier

🔹 Use non-stick cookware – less oil required

🔹 Try baking, steaming, or grilling

🔹 Use oil sprays or brushes for even, minimal application

Even these small changes can drastically reduce your oil consumption without sacrificing taste.

Conclusion: Small Step, Big Impact

It’s not just about cutting back—it’s about being mindful. Measuring your oil intake is a simple but powerful change that can protect your heart, control your weight, and improve your overall well-being.

Start today. Because when it comes to your health, a spoonful less can mean years more.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.