Tag Archives: diet chart

Control Bloating & Lose 3 kg in a Month

Success Story: Story on how  slowed metabolism, bloating, constant feeling of sluggishness and increasing waist was managed & controlled with Fitho’s diet & exercise program. All this and 3 kg weight loss in just one month. Read here to know more.

Story as shared by Mrs Suchitra Agrawal.

“I am a homemaker and mother of two kids, both in their twenties. I was about 10-15 % over my optimum weight and that too after I was conscious and tried to watch what I eat & exercise regularly. Lately as I entered my mid forties my body started showing signs of slowed metabolism, followed by sluggishness, sagging muscles and some  bloating sensation. My increasing waistline brought me to my wits end and by now had begun to really concern me.

I approached Fitho to help me get my fitness and health on track. Questions like will I be able to cope with the  exercises or manage to stick to the program played on my mind. However, my apprehensions were cleared and Ms Geeta my dietician & personal health manager dealt with all my hesitations.

I continued with my regular brisk walk with light jogging and did the exercise and light weights which I was given. Following the diet, I started feeling lighter. There was a weekly review followed by a new diet chart with variety of food options. At Fitho I was guided like a friend and motivated regularly. I never felt like I was following a “diet” as there was a lot of variety in diet and exercise both. I lost 3 kgs in a month’s time whilst keeping up with my frequent social commitments and agendas. I have also been able to incorporate the Fitho way of ‘wellness’ into my family life and the results are there to show. Fitho has been a friend and guide and extremely professional in all aspects.
I thank the Fitho team for showing a healthier way of life to me and my family.”


— this article is written by a dietitian @ FitHo
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How to Manage Type 2 Diabetes

Type 2 diabetes is caused due to resistance developed by our body cells towards insulin produced by the body. This leads to a rise in blood glucose level as the cells natural tendency to absorb insulin as much reduces, preventing the body from using glucose effectively, resulting in excess sugar levels in the body. Type 1 diabetes is genetic but Type 2 diabetes is a lifestyle disease most commonly caused by obesity. The good news is that because Type 2 diabetes is not genetic and can be controlled, managed and sometimes even be reversed completely.

Recent study on diabetes suggests that you could reverse your diabetes to normal. That means you could balance you blood sugar levels in the body. The study by Newcastle Magnetic Resonance Centre at Newcastle University in England says that eating less calories about 600 per day for three months could reverse the diabetes. In the study, 11 people with type 2 diabetes for four years were put on a 600 calorie diet with leafy green vegetables and liquid diet which reversed the diabetes of 7 people.

At Fitho we believe that you dont have to go on such a strict low calorie diet that can damage your daily nutrition intake. Read here to understand what is a  balanced diet and how it is essential for our healthy well being. Diabetes Type 2 can be controlled and managed through healthy diet and exercise without reducing the calorie intake to such low levels. A person diagnosed with Type 2 diabetes needs a special diet chart that ensures that mostly food with low glycemic index should be included. Here is a list of foods that you must include and also avoid.

5 High GI Foods                                              5  Low GI Foods

Potatoes                                                                  Green Vegetables

Rice                                                                           Lentils

Sweets                                                                      Fruits (Citrus)

Packaged Juice                                                     Oats

Pasta                                                                         Brown Rice

— this article is written by a dietitian @ FitHo