Diet Virtues

Diet Virtues Transformed lives & Reversed Lifestyle diseases by Balanced Diet
https://linktr.ee/dietvirtues Dt. I am also a visiting Dietician in Cantonment Hospital.

Vani is a well-known dietician who is a Post Graduate (Food Nutrition & Dietetics) from a renowned University (Punjab Agricultural University, Ludhiana). I have been running my own venture by the name of “Diet Virtues “, since last 10 years. I am certified expert and specialise in PCOD/ PCOS, Thyroid, Diabetes, Diet in IBD, Gut Health, Hormonal Imbalance in Females, Weight loss and Life Style Diseases and Children weight issues. I have been working quite closely with Indian Army and have played a significant role in shaping the troops of Indian Army with my diet and weight loss plans. I am empaneled with India's third largest life insurance company, Max life insurance . I have 1000+ satisfied clients in last 10 years across India and in other parts of World. I believe in providing Life Style Solutions and reversing life style diseases through a Well-Balanced Diet and never promote any kind of supplements, Fad diets and Fancy foods. I have been awarded as the outstanding dietician by Tejasvini foundation and best dietician 2022 by crazy tales. I have been invited to many important platforms to give Diet talks. This includes government body of Central research institute (CRI), Alumni of ISB, Hyderabad, Inner wheel club, Max life insurance and other frontal organizations of social welfare.

26/11/2025

Gas, acidity and heaviness after meals are extremely common in pregnancy,
but they’re not random.
Your digestion slows down, your hormones shift, and one small habit can trigger bloating for the entire day.

Here are the 5 biggest reasons no one tells you about 👇

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⭐ 1️⃣ Eating large meals instead of small frequent meals

During pregnancy, your stomach empties slower.
A big plate of dal-chawal or roti–sabzi puts extra pressure and causes acidity.
✔ Switch to 4–5 smaller meals.

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⭐ 2️⃣ Low protein + too many carbs

High-carb meals spike blood sugar → leads to gas + heaviness.
✔ Add protein every time you eat: dal, paneer, curd, sprouts, eggs (optional).

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⭐ 3️⃣ Drinking water right after your meals

This dilutes stomach acid → slows digestion → creates acidity.
✔ Drink water 20–30 minutes before or after meals.

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⭐ 4️⃣ No movement after eating

Sitting or lying down right after meals traps gas.
✔ Take a 10-minute slow walk.

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⭐ 5️⃣ Cooking methods that cause gas

Heavy tadka, too much oil, under-cooked dal, rajma, chole…
all trigger acidity in pregnancy.
✔ Try pressure cooking properly + adding jeera, hing, ajwain.

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⭐ Pregnancy-Safe Hacks to Reduce Gas & Acidity

Use these daily:
• Warm water in the morning
• Jeera water / ajwain water (only in moderation)
• Add 1 tsp ghee in meals
• Avoid lying down after eating
• Eat slowly
• Include probiotics: curd, buttermilk

Your gut becomes calmer, sleep improves, bloating reduces, and meals feel lighter.

Save this if you face acidity in pregnancy 💛

24/11/2025

Here’s the REAL difference you need to know 👇

1️⃣ Instant Oats (worst for weight loss)

Highly processed → digests too fast → big insulin spike.
This leads to:
• cravings within 1 hour
• fat storage
• bloating
• zero fullness

Avoid if your goal is weight loss or stable energy.

2️⃣ Rolled Oats (best balance for most people)

Lightly processed → slow digestion → stable blood sugar.
Benefits:
• keeps you full for 3+ hours
• great for PCOS, thyroid, weight loss
• improves gut health
• easy to cook

3️⃣ Steel-Cut Oats (slowest, healthiest)

Least processed → high fibre → slowest digestion.
Benefits:
• best for weight loss
• reduces cravings
• helps with insulin resistance
• improves digestion

Only drawback: longer cooking time may cause bloating if gut health is poor.

⭐ How to make oats weight-loss friendly?

✔ Add protein (curd, milk, whey, peanuts, seeds)
✔ Add fibre (chia seeds, fruits, flaxseed)
✔ Avoid sugar, honey, jaggery
✔ Avoid instant oats

These 4 changes transform oats into a perfect fat-loss meal.

Save this for your next grocery shopping 🛒✨

24/11/2025

Most women believe pregnancy means “eating for two” — but this is one of the biggest myths that leads to unnecessary weight gain.

Here’s the truth:
When you overeat high-carb, fried, or sugary foods “for the baby,” your body stores the extra calories as fat, not nourishment. This can cause:

• Excess pregnancy weight gain (20–30 kg)
• Gestational diabetes
• Back pain & swelling
• Delivery complications

What to do instead:
• Eat balanced meals every 3–4 hours (not double portions)
• Increase protein + fiber + healthy fats
• Walk 20–30 minutes daily (if your doctor approves)
• Stay hydrated with coconut water or jeera water
• Focus on nutrition quality, not quantity

Remember — you’re nourishing your baby, not doubling your diet.
Small, mindful eating habits = healthy mom + healthy baby.

18/11/2025

✨ Want real weight loss and a complete health transformation?
This is your sign to start today!

At Diet Virtues, we help you lose weight naturally, feel lighter, boost energy & build habits that last.

💪 Personalized Diet Plans
🥗 Easy, Tasty & Sustainable Meals
📉 Consistent Weight Loss Results
🎯 Daily Guidance & Support

If you also want to transform your health, don’t wait…
📩 DM us today or Contact now to begin your journey with Diet Virtues.

13/11/2025

Your egg quality plays a major role in fertility and conception —
and food can naturally support better ovulation, hormonal balance, and cell health. 🌸

Here are 8 foods to improve egg quality naturally:

1️⃣ Avocado – rich in healthy fats that balance hormones.
2️⃣ Walnuts – support egg cell membrane health.
3️⃣ Pumpkin Seeds – loaded with zinc to boost ovulation.
4️⃣ Berries – packed with antioxidants that protect eggs from free radical damage.
5️⃣ Leafy Greens – improve circulation and egg oxygen supply.
6️⃣ Eggs (organic) – contain choline for healthy cell development.
7️⃣ Lentils – plant-based protein for hormone balance.
8️⃣ Pomegranate – increases uterine blood flow & improves egg quality.

💡 Tip: Combine these with stress management, hydration, and proper sleep for best fertility results.

10/11/2025

🩺 Unseen Reasons Behind “Unexplained” Infertility (That Often Go Overlooked!)

This client had regular cycles, ate clean, and had perfect medical reports — yet conception wasn’t happening.
After a deeper evaluation, we uncovered the hidden triggers — chronic inflammation and hormonal stress imbalance.

Here’s what came up 👇
✅ Elevated cortisol (stress hormone) disturbing ovulation rhythm
✅ Underlying gut inflammation blocking nutrient absorption
✅ Poor sleep quality reducing natural progesterone levels
✅ Deficiency of key nutrients (vitamin D, zinc, B12) even with a balanced diet

Once we restored her gut health, improved sleep, reduced stress, and added omega-3s — she conceived naturally within just 2 months. 🌱

💡 Infertility isn’t only about the reproductive system — it’s about whole-body harmony.
Heal your gut, manage stress, and nourish your body — that’s where natural fertility truly begins.

07/11/2025

The 5 Worst Breakfast Options During Pregnancy (That Most Moms Think Are Healthy)

Breakfast sets the tone for your baby’s growth — but sadly, most women start their day with foods that cause sugar spikes, acidity, and poor digestion.

Here are the 5 common breakfast mistakes every pregnant woman should avoid 👇

🚫 1. Bread Toast with Tea/Coffee
— Caffeine reduces iron absorption and toast lacks nutrients.

🚫 2. Packaged Cereals
— High in sugar, preservatives, and almost zero fiber.

🚫 3. Instant Oats or Poha Packets
— Contain additives that can cause bloating and nausea.

🚫 4. Skipping Breakfast
— Leads to low blood sugar and fatigue, affecting baby’s nutrition.

🚫 5. Deep-Fried or Spicy Breakfast
— Increases acidity, heartburn, and digestive discomfort.

✨ Healthy Alternatives:
✅ Homemade vegetable dal cheela or moong chilla
✅ Ragi or suji upma with vegetables
✅ Fresh fruit smoothie with soaked chia
✅ Khichdi or daliya with ghee
✅ Paratha made with methi or spinach + curd

🌿 Your baby’s health begins with your breakfast plate.
Make it simple, nourishing, and balanced.

📌 Save this post for your morning reference!




Dm us to start your weight loss journey today 💪Your transformation begins with one message — let’s make it happen! 🌿✨ ...
07/11/2025

Dm us to start your weight loss journey today 💪
Your transformation begins with one message — let’s make it happen! 🌿✨

05/11/2025

🧀 Paneer lovers, this one’s for you — especially pregnant moms!
According to recent FSSAI food quality reports, over 83% of paneer samples collected from local markets were found adulterated with starch, detergent, and synthetic milk.
These chemicals can harm both your liver and your growing baby.

Here’s how to test your paneer at home 👇

✅ 1️⃣ Iodine Test:
Add a few drops of iodine solution to a small paneer piece.
If it turns blue or black, it contains starch — unsafe to eat.

✅ 2️⃣ Hot Water Test:
Dip paneer in hot water for 10–15 minutes.
If it starts breaking apart or becomes sticky, it’s not pure.

✅ 3️⃣ Smell & Texture Check:
Pure paneer smells fresh and milky, not sour or rubbery.
Fake paneer has a synthetic or oily smell.

🚫 Avoid paneer from roadside vendors or loose dairy shops.
Always buy from trusted brands that mention “Made from Pasteurized Milk” on the label.

👩‍🍼 During pregnancy, it’s safer to make paneer at home with organic milk — it’s pure, protein-rich, and safe for your baby’s growth.

31/10/2025

Dinner is supposed to be light, relaxing, and nourishing, but most people end up doing the exact opposite.
These common dinner mistakes silently affect your digestion, sleep quality, and even weight loss progress 😬

Here’s what you need to stop doing 👇

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🚫 Top 5 Dinner Mistakes to Avoid:

1️⃣ Eating too late (after 10 PM) – slows metabolism and causes bloating.
2️⃣ Skipping protein at dinner – leads to sugar cravings at night and poor muscle recovery.
3️⃣ Having heavy carbs or fried food – increases acidity and fat storage.
4️⃣ Drinking milk/tea right after dinner – interferes with nutrient absorption.
5️⃣ Scrolling on phone while eating – leads to overeating and poor digestion.

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✅ Better Dinner Habits:

Eat dinner 2–3 hours before bedtime.

Include protein + fibre + good fats (like dal, paneer, veggies, ghee).

Stay hydrated through the day, not just before bed.

Practice mindful eating — no distractions!

Remember, your body repairs itself at night, so what you eat before sleeping makes all the difference 🌙✨




30/10/2025

You’ve probably heard people say — “Have more ghee, it’ll make normal delivery easier!” 🧈
But the real truth is — it’s not about how much ghee you eat, but when and what kind you choose.

Here’s a simple breakdown 👇

🩵 Why Ghee Is Beneficial During Pregnancy

✅ Aids baby’s brain and nerve development — thanks to its omega-3 fats
✅ Keeps digestion smooth and helps prevent constipation
✅ Promotes hormonal balance and glowing skin
✅ Strengthens immunity and provides healthy fats for baby’s growth

⚠️ Myth vs. Fact

🚫 Myth: Eating extra ghee in the last month ensures normal delivery
✅ Fact: No food can guarantee an easier labour — but ghee can give your body energy and lubrication for better endurance during delivery

🍽️ Right Way & Quantity

✨ 1–2 teaspoons daily are enough

👉 Add ½ tsp to your dal or roti during lunch/dinner
👉 Mix 1 tsp in warm milk before bedtime (if your digestion is fine)
👉 Don’t fry or overheat ghee — it destroys its nutrients

❌ Limit or Avoid If You Have

Gestational diabetes

High cholesterol

Fatty liver or excess weight

💡 Pro Tip: Always go for pure A2 cow ghee — it’s lighter, purer, and easier to digest during pregnancy.

28/10/2025

Most people believe that chapati (roti) is the only safe food for diabetics and that rice spikes blood sugar instantly — but that’s only half true!
What really matters is your portion size, fiber content, and meal combinations, not just roti vs. rice.

Here’s the truth 👇

1️⃣ Chapati & Rice Both Affect Blood Sugar:
Both contain carbs, and both raise glucose levels — the difference depends on how and what you eat them with.

2️⃣ White Rice Alone = High Glycemic Index (GI):
But pairing rice with dal, ghee, or veggies lowers its GI and slows sugar release.

3️⃣ Whole Wheat Chapati Isn’t Always Better:
Chapati made from refined or mixed flours can spike blood sugar too.

4️⃣ Smart Portion Control:
½ cup cooked rice or 1 small chapati + protein + fiber = stable sugar levels.

5️⃣ Millet & Brown Rice Options:
Swap with low-GI grains like foxtail millet, brown rice, or hand-pounded rice for better sugar control.

💡 Bottom Line:
It’s not rice vs roti, it’s how you balance your plate that decides your sugar health.

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