Why crash diets fail
Very low calorie plans work for a few weeks, then hunger, low energy and boredom take over, and the weight returns. Losing weight and keeping it off is a skill built from daily habits. Calories do matter, but for many Indian clients weight also depends on insulin sensitivity, stress, sleep, gut health and meal timing, which is why two people on the same diet can see different results.
What a sustainable plan includes
- A moderate deficit. A pace of about 0.5 kg a week is realistic for many people. Faster early drops are mostly water.
- Protein at every meal to protect muscle and control hunger.
- Fibre and volume. Vegetables, salads, dal and whole grains keep you full on fewer calories.
- Portions of Indian staples, not bans. Roti, rice and idli stay, in measured amounts.
- Strength training and walking alongside food changes.
- Sleep and stress. Poor sleep and high stress push appetite and cravings up.
Real life, not a perfect week
A plan has to survive office lunches, delivery apps, weekend outings, festivals and travel. Anjum builds in swaps and a flexible weekend approach so one meal out does not become a week off.
Prefer to talk it through?
Message Anjum on WhatsApp. Slots fill 2 to 3 weeks in advance, so it helps to ask early.
WhatsApp AnjumWhen weight will not move
Sometimes the issue is not effort. An underactive thyroid, PCOS, insulin resistance, certain medicines and poor sleep can all slow progress. Speak to your doctor about relevant tests, and see how nutrition fits with PCOS, thyroid and diabetes.
What a day can look like
Example only. Portions are set after looking at your reports, routine and goals.
- Breakfast: vegetable omelette or moong chilla with a fruit
- Lunch: a measured roti or rice portion, dal, vegetables, salad and curd
- Evening: roasted chana, sprouts or buttermilk
- Dinner: grilled fish, chicken, paneer or tofu with a large vegetable portion
Ways to start
Quick Diet Review
Rs. 499
Spot your main gaps and the first changes, in a written report within 48 hours.
Get a Diet ReviewConsultation
Rs. 3,000
A personalised Indian meal plan, in person in Bangalore or online.
WhatsApp AnjumLong-term programme
Six and twelve month support with regular diet chart updates. Priced after a first chat. See pricing.
Try the free calorie calculator and protein calculator first if you like.
Frequently asked questions
How much weight can I lose in a month?
For many people, about 2 kg a month is a realistic and sustainable pace. Individual results vary with health conditions, medicines, starting weight and routine.
Do I have to give up rice and roti?
No. Portions, pairing with protein and vegetables, and timing matter more than removing staples.
Is intermittent fasting necessary?
No. It suits some people and not others. A regular eating pattern that you can follow is what matters, and it is not recommended for everyone, including people on certain diabetes medicines.
Why am I not losing weight despite dieting?
Common reasons include eating too little then overeating, low protein, poor sleep, high stress, or a medical factor such as thyroid or PCOS. A review of your habits and reports helps find the cause.
Can I lose weight with a thyroid condition or PCOS?
Yes, although it can take more patience. A plan should address the condition as well as the weight, with your doctor involved.
Do I need supplements to lose weight?
Not for weight loss itself. Supplements are only suggested when your reports or diet show a real gap.
Written by the Anjum Sohail Nutrition team and last updated 14 November 2026. This page is general nutrition education and is not a substitute for medical advice, diagnosis or treatment. If you take medicines for diabetes, thyroid or blood pressure, do not change them without speaking to your doctor.