Beyond Kilos & Inches

Beyond Kilos & Inches Dietician, Nutrition Educator, Researcher https://deeptanagpal.com/ Dr. A.P.J. Abdul Kalam.

About Deepta Nagpal
Deepta Nagpal is gold medalist in post graduation (Food & Nutrition) from Kurukshetra University. She has extensive experience in clinical dietetics with elite hospitals like All India Institute of Medical Sciences, Army Research & Referral Hospital & PGI Chandigarh. She has practiced dietetics to various high profile clients including Former President of India H.E. She is currently based out of Mumbai and has been working with corporate clients in improving the food habits of their employees.

Not all acid reflux feels the same.While GERD causes classic heartburn and chest discomfort, LPR (silent reflux) mainly ...
20/02/2026

Not all acid reflux feels the same.

While GERD causes classic heartburn and chest discomfort, LPR (silent reflux) mainly affects the throat, leading to constant throat clearing, cough, hoarseness, and that uncomfortable lump sensation.

Many people treat allergies, sinus issues, or voice strain for years, without realising reflux is the root cause.

Understanding the difference helps you treat the cause, not just suppress symptoms.

Your gut, throat, digestion, sleep, posture, and daily habits, all play a role.

19/02/2026

Plant proteins are nutritious, but they’re not always easy on the gut. Their tough fibre structure, lower absorption, and natural anti-nutrients mean they take longer to digest and may cause bloating, heaviness, gas or reflux, especially in sensitive digestion.

This doesn’t mean you should avoid plant proteins. It simply means how you eat them matters.

✨ For better digestion:
• Soak, sprout, ferment & pressure cook
• Combine different plant proteins
• Keep portions moderate
• Space protein across meals

When digestion is weak, stressed, or inflamed (GERD, IBS, low stomach acid), large amounts of dense plant protein can overload the gut.

Remember nutrition is not about trends, it’s about what works best for your body.

18/02/2026

Pills may calm symptoms, but food heals the root cause. Most gut issues come from poor habits, not disease.

Real healing is whole foods, fibre, fermented foods, hydration & consistency.

Your gut isn’t fixed in a capsule, it’s rebuilt daily on your plate.

Alkaline water and alkaline diets are often marketed as the secret to “balancing body pH”, but the human body already do...
17/02/2026

Alkaline water and alkaline diets are often marketed as the secret to “balancing body pH”, but the human body already does this brilliantly on its own.

Your blood pH is tightly regulated by your lungs and kidneys. What you eat or drink cannot change it. Once alkaline water reaches the stomach, it is quickly neutralised.

So why do people feel better on an “alkaline diet”? Because they start eating more fruits, vegetables, fibre-rich foods and fewer processed items, not because their body becomes alkaline.

True health isn’t about chasing trends or pH numbers. It’s about consistent, balanced eating, good digestion, hydration, movement, sleep & stress management.

Monday blue kucch nai hota, Monday green hi hota hai!!
16/02/2026

Monday blue kucch nai hota, Monday green hi hota hai!!

16/02/2026

If you suffer from acid reflux due to GERD or hiatal hernia, small daily choices can make a big difference.

A hiatal hernia happens when part of the stomach moves upward into the chest, leading to symptoms like heartburn, bloating, chest discomfort, throat irritation, and difficulty swallowing.

The good news? Food, posture, meal timing & simple habits can significantly reduce symptoms.

What helps:
• Low-acid fruits, steamed veggies, whole grains & lean proteins
• Small, frequent meals
• Eating slowly & staying upright after meals

What worsens symptoms:
• Fried, fatty & spicy foods
• Coffee, chocolate, alcohol & fizzy drinks
• Citrus, tomatoes & heavy seasonings

During flare-ups: Stick to light, soothing foods like rice, oats, soups, bananas & steamed veggies.

At parties: Choose grilled or baked foods, simple carbs & mild proteins and avoid overeating.

Bonus tip: Try a simple morning water + movement routine to stimulate the diaphragm and help ease reflux.

Remember, managing acid reflux is not about restriction, it’s about smart, consistent choices for a calmer gut and better digestion.

15/02/2026

I joined ET Now with Prashant Pandey to speak about a reality many working women face, managing everything except their own health.

My message was simple: Balance isn’t just for your thali, it’s for your life.

Give yourself 5 minutes daily to reflect on what you ate. Don’t skip breakfast. Carry nuts. Make better choices when eating out. Block time to manage stress.

Because unmanaged stress along with poor nutrition are driving PCOS, thyroid issues, low AMH and infertility in younger women.

Healthy eating isn’t fancy, it’s balance from your everyday roti, sabzi, dal.

15/02/2026

Maha Shivratri is more than a ritual, it’s a powerful pause for the body, mind, and soul. Fasting today isn’t about deprivation, but about creating space for clarity, healing, and awareness.

When we eat lighter, slow down, and become mindful, digestion rests, inflammation reduces, and the mind becomes calmer. Sometimes, less truly is more.

May this Maha Shivratri bring you stillness, balance, and inner strength.

14/02/2026

This Valentine’s Day, remember the most important relationship, the one with yourself. ❤️

Self-love isn’t selfish. It’s the foundation of confidence, peace & happiness.

Speak kindly to yourself. Respect your boundaries. Nourish your body. Choose joy without guilt.

Today, remind yourself: “I deserve love, joy & peace.”

Happy Valentine’s Day 💕

Train like a beast, look like a beauty 😉
13/02/2026

Train like a beast, look like a beauty 😉

Strength is not about how small you can make your body. It’s about how well your body functions.A truly strong body:• Wa...
13/02/2026

Strength is not about how small you can make your body. It’s about how well your body functions.

A truly strong body:
• Wakes up with steady energy
• Has regular periods, stable mood & balanced hormones
• Digests food comfortably
• Sleeps deeply & wakes up refreshed
• Recovers well from workouts & daily stress

Diet culture taught us that strength means eating less, ignoring hunger, pushing through fatigue, and shrinking ourselves. But biologically, that isn’t strength, it’s stress.

Under-eating raises cortisol, disrupts hormones, slows digestion, affects thyroid function, and eventually steals energy from your hair, skin, gut & mental health. A body in survival mode cannot be strong.

Real strength is nourished. It comes from:
• Eating enough carbs to support hormones & brain function
• Adequate protein for muscle & metabolism
• Healthy fats for hormone production
• Consistent meals that make the body feel safe

Strong bodies also rest. Because rest resets hormones, rebuilds muscles & restores digestion. Chronic fatigue, poor sleep & missed periods are not discipline, they are distress signals.

Strength looks different on every body. And that’s okay.

You don’t need to starve, shrink, or punish your body. You need to support your physiology.

12/02/2026

High-Protein Chicken Salad Bowl 🥗 | Fresh • Filling • Balanced

A perfect meal when you want light, nourishing, high-protein and flavourful food, great for gut health, energy, and hormone balance.

Ingredients:
• Grilled / boiled chicken breast (shredded or diced)
• ½ ripe avocado (cubed)
• Bell peppers / capsicum (sliced)
• Baby corn (blanched & sliced)
• Black olives (sliced)
• Fresh parsley (chopped)
• Berries
• Black sesame seeds
• Salt & cracked black pepper
• Olive oil – 1 tsp
• Lemon juice or balsamic vinegar – 1 tsp

Method:
1️⃣ In a bowl, mix chicken, capsicum, baby corn, olives & berries.
2️⃣ Gently fold in avocado.
3️⃣ Add parsley, salt & cracked pepper.
4️⃣ Drizzle lemon juice / balsamic vinegar & olive oil.
5️⃣ Toss lightly.
6️⃣ Finish with black sesame seed tempering on top.

Why I love this bowl:
✔ High protein
✔ Healthy fats
✔ Fibre-rich
✔ Anti-inflammatory
✔ Keeps blood sugar stable

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