Deepa Nandy's Nutriguide

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Deepa Nandy's Nutriguide Deepa Nandy's Nutriguide is a Mumbai (Andheri West)-based dietitian who specialises in sports nutrit

14/10/2026

🍫 You can manage chocolate cravings without giving up chocolate.

Do you find yourself craving something sweet, trying to resist it, and eventually eating more than you intended? Followed by guilt?

The answer isn't always to cut out your favourite foods. Sometimes, the better place to start is with how satisfying your everyday meals are.

Here’s what to focus on:
✓ Eat balanced, satisfying meals.
✓ Stop treating carbohydrates as the enemy.
✓ Avoid overly restrictive eating habits.
✓ Enjoy your favourite foods without unnecessary guilt.

Healthy eating is not about restriction. It’s about finding a balance that works for you.

Watch this video as Dietitian Deepa Nandy shares a more practical approach to managing cravings.

📌 Save this reel for the next time a chocolate craving hits!

For personalised nutrition guidance, connect with Deepa Nandy’s Nutriguide.

09/10/2026

Stop blaming your metabolism for every extra kilo. Understand what drives your daily energy expenditure.

Your total daily energy expenditure is influenced by more than your resting metabolism.

Here’s what contributes to it:

• Muscle mass: Your body needs energy to maintain lean tissue.
• Daily movement: Walking, standing and other activities outside your workouts add to your energy expenditure.
• Exercise: Training increases the energy you use.
• Food digestion: Your body uses energy to digest, absorb and process food.
• Sleep, stress and hormones: These can influence appetite, activity levels and metabolic regulation.

So, instead of focusing only on how to boost your metabolism, ask yourself three better questions:

Are you building or maintaining muscle?
Are you moving enough throughout the day?
Are your eating habits sustainable in the long term?

These are more useful starting points for managing your weight than chasing a quick metabolism boost.

Save this reel as a reminder to focus on what you can change.

26/09/2026

Irregular periods are a symptom worth understanding, not simply something to keep resetting.

When your menstrual cycle becomes irregular, the first question shouldn't always be "How do I get my period back?"

It can be useful to look at the factors that may be influencing your cycle, including:

• Insulin resistance and blood glucose regulation
• Stress and its effects on the body
• Sleep quality
• Energy and nutrient intake
• Significant changes in weight or physical activity

In women with PCOS, irregular periods can be linked to underlying metabolic and hormonal changes. Managing the menstrual symptom alone may not address all of the factors contributing to the irregularity.

Your cycle can provide useful information about what's happening in your body.

So don't just track your period.

Understand the pattern.

If your periods are consistently irregular, very infrequent, or have changed significantly, it's worth discussing the pattern with a qualified healthcare professional rather than trying to manage it based on symptoms alone.

Save this reel for later.

25/09/2026

Cravings aren't always about a lack of willpower.

If you're regularly reaching for chocolate, sweets or something crunchy in the evening, it's worth looking at what's happening earlier in the day.

Skipping meals, long gaps between meals, low protein or fiber intake, poor sleep and stress can all influence hunger and cravings.

Instead of fighting the craving, pause and ask:

What could my body actually be asking for?

Understanding the pattern is often more useful than simply trying to suppress it.

Save this reel for the next time a craving hits.

19/09/2026

Have PCOS? You don't need to fear fruit. 🍎

One of the common misconceptions I come across is that the natural sugar in fruit makes it unsuitable for women with PCOS.

But looking at a single food in isolation misses the bigger picture.

Whole fruits provide fibre, vitamins, minerals and antioxidants. The more important questions are how much you are eating overall, how your meals are balanced, your activity levels, sleep, and your individual metabolic health.

What matters is not simply “Did I eat fruit?”

It is the overall pattern of your diet and lifestyle.

A few practical changes can make a difference:

• Choose whole fruit over fruit juice more often.
• Pay attention to portion size and frequency based on your individual needs.
• Include fruit as part of a balanced meal or snack. Pairing it with a protein-rich food can be useful when appropriate.
• Don't eliminate nutritious foods simply because they contain naturally occurring sugar.

PCOS nutrition does not need to be built around a long list of foods you are afraid to eat.

It should be based on your symptoms, nutritional needs, lifestyle and metabolic health.

So yes, if you have PCOS, you can still enjoy your fruit bowl. 🍓

Save this reel for the next time someone tells you that fruit is making you gain weight.

Deepa Nandy
Dietitian | Nutritionist | Sports Nutritionist | Diabetes Educator
Andheri West, Mumbai

17/09/2026

Changing your diet is not always enough to manage PCOS.

If you’ve been eating “healthy,” restricting foods, and still aren’t seeing the changes you expected, it may be time to look beyond the diet itself.

With PCOS, I look at the bigger picture:

1. Protein intake
It’s not simply about adding more protein. What matters is whether your overall intake is adequate and how consistently you’re including protein across meals, particularly breakfast, lunch and dinner.

2. Muscle and movement
Strength training and regular daily movement are important parts of a PCOS-focused lifestyle. Supporting muscle health and insulin sensitivity is about more than simply chasing a lower number on the weighing scale.

3. Your individual PCOS pattern
Sleep, stress, cravings, menstrual patterns and relevant blood work can provide important context. Two women can have PCOS and still have very different symptoms, challenges and nutritional needs.

That’s why I don’t believe PCOS management should begin with another highly restrictive diet.

It should begin with understanding your body, your symptoms, your lifestyle and your nutritional needs, and then building a strategy that you can actually sustain.

If you’re doing everything “right” but still struggling with PCOS, the next step may not be eating less. It may be looking deeper.

— Deepa Nandy
Dietitian & Nutritionist | Sports Nutritionist | Diabetes Educator
Deepa Nandy’s Nutriguide, Andheri West, Mumbai

Let the festivities begin! Wishing everyone a season of joy, good health, and beautiful new beginnings. Happy Ganesh Cha...
14/09/2026

Let the festivities begin! Wishing everyone a season of joy, good health, and beautiful new beginnings. Happy Ganesh Chaturthi!

11/09/2026

PCOS management is not about putting your entire diet on restriction. It’s about building sustainable habits that support metabolic health, hormones and overall well-being.

For someone with PCOS, Dietician Deepa Nandy highlights three practical areas to address:

1. Build a better breakfast
Prioritising adequate protein and fibre can make meals more satisfying and help support steadier blood glucose responses.

2. Establish structured meal patterns
Long gaps without food followed by overeating can make hunger and cravings harder to manage. A consistent, balanced eating pattern can be more sustainable.

3. Look beyond the plate
PCOS management also involves sleep, physical activity and stress management. Nutrition is an important part of the picture, but it is not the whole picture.

And importantly, PCOS does not automatically mean eliminating rice, roti or fruit. A well-planned diet does not have to be restrictive to be effective.

The goal is not a “perfect PCOS diet.”
The goal is a sustainable approach that works for your body and your lifestyle.

🎥 Watch the reel to hear Dietician Deepa Nandy explain the three changes she would prioritise.

Part 2 coming soon — we’ll go deeper into PCOS nutrition and management.

03/08/2026

Weight loss doesn't have to be confusing.

In this rapid-fire session, Dietician Deepa Nandy answers some of the most common questions people ask about fat loss.

✔ Biggest weight loss myth
✔ Detox diets
✔ Protein vs fibre
✔ Sugar cravings
✔ Calorie counting
✔ Intermittent fasting
✔ Sleep and fat loss
✔ Balanced breakfast
✔ Healthy eating habits

If you're tired of conflicting advice on social media, start with the basics. Sustainable fat loss isn't about shortcuts. It's about building habits that you can maintain for life.

Watch till the end because one answer might completely change the way you think about weight loss.

31/07/2026

You don't have to count calories forever to lose fat.

What you do need is a few habits that you can follow consistently.

According to Dietician Deepa Nandy, sustainable fat loss starts with the basics:

✔ Eat balanced meals.
✔ Get enough protein and fibre.
✔ Prioritise quality sleep.
✔ Manage your stress.
✔ Exercise regularly.

If you're just starting, tracking your calories for a short period can help you understand your eating habits and portion sizes. But the goal is not to become dependent on calorie counting. The goal is to build habits that become second nature.

And yes, you can still enjoy your favourite foods occasionally. Healthy eating isn't about perfection. It's about consistency.

The best fat loss plan is the one you can follow for years, not just a few weeks.

Address

Mumbai
400053

Opening Hours

Monday 10am - 8:30pm
Tuesday 10am - 8:30pm
Wednesday 10am - 8:30pm
Thursday 10am - 8:30pm
Friday 10am - 8:30pm
Saturday 10am - 1:30pm
Sunday 10am - 1:30pm

Telephone

+919867716378

Website

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