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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.

13/10/2026

Weight loss shouldn't come at the cost of your health.

Eating too little can leave you struggling with low energy, hair fall and nutritional deficiencies, even when the scale isn't moving the way you expected.

Your body needs adequate nourishment to function well. A sustainable fat-loss plan should support your gut health, muscle mass, hormonal health and overall well-being, not just focus on eating less.

Food is not your enemy. It is fuel and nourishment.

If you're struggling with weight loss or hormonal health, DM us or email us for personalised guidance.

[weight loss, fat loss, women's health, hormonal health, balanced nutrition, sustainable weight loss, gut health, nutrition counselling]

12/10/2026

Navratri Fasting: Is It Good for Your Health?

Navratri fasting is more than a tradition. When done mindfully, it can help you become more conscious of your eating habits during seasonal changes.

Fasting may support weight management, blood sugar regulation, blood pressure control and inflammation management in some people. It also shares similarities with intermittent fasting.

But remember, fasting is not about starving yourself.

Overdoing it or not eating and hydrating adequately can lead to acidity, weakness and electrolyte imbalances.

This Navratri, fast wisely. Choose nourishing foods, stay hydrated and listen to your body's needs.

Let your vrat be an act of devotion without compromising your health.

Connect with Deepta for personalised nutrition guidance.

[Navratri fasting, intermittent fasting, blood sugar control, blood pressure management, inflammation, healthy fasting, Navratri diet, seasonal nutrition, balanced nutrition]

Your muscles may be the missing piece in diabetes management.When you think about controlling diabetes, you probably thi...
12/10/2026

Your muscles may be the missing piece in diabetes management.

When you think about controlling diabetes, you probably think of blood sugar, diet or medication. But what about your muscles?

After a meal, skeletal muscles take up a major share of the glucose cleared from your bloodstream, making them crucial for blood sugar regulation.

When muscles become less responsive to insulin, glucose uptake can become less efficient, contributing to insulin resistance and Type 2 diabetes.

There’s another side to this. Long-standing, poorly controlled diabetes can affect muscle health. Rarely, it can cause diabetic muscle infarction, which may lead to sudden pain and swelling, usually in the thigh or calf.

Ask yourself:
• Do you rely only on walking or cardio and skip strength training?
• Have you noticed reduced grip strength or difficulty carrying groceries?
• Do you focus only on diet and medication for diabetes management?
• Have you dismissed unexplained calf or thigh pain and swelling?

Here’s what can help:

• Strength training 2–3 times a week, using squats, resistance bands or weights.
• Start with 10–15 minutes of resistance exercises if that feels more manageable.
• Prioritise protein to support muscle repair and maintenance.

Vegetarian sources: Dal, rajma, chana, moong, paneer, curd, milk, soy chunks, tofu, nuts and seeds.

Non-vegetarian sources: Eggs, chicken and fish.

Protein powders and creatine may be useful for some people, but they aren't necessary for everyone. Food-based options can help meet your needs, depending on your individual requirements.

Important: Sudden, unexplained muscle pain, swelling or weakness, especially in the legs, needs medical assessment. Don't assume it's just a cramp.

Diabetes management isn't just about your food or glucose readings. Maintaining muscle strength is an important part of the bigger picture.

Treat your muscles like the metabolic powerhouse they are, not just the part of your body that gets tired at the gym.

(muscle health, diabetes management, type 2 diabetes, insulin resistance, strength training, blood sugar control, protein, skeletal muscle, diabetic muscle health, diabetes nutrition)

11/10/2026

Good health is even more special when you get to celebrate it together.

Behind every health transformation is a journey of small changes, consistent efforts, and learning to take better care of yourself. And when families make these changes together, the impact goes beyond one person.

Moments like these remind me why personalised nutrition matters. It is not just about numbers on a weighing scale. It is about feeling better, building healthier habits, and enjoying life with the people who matter most.

Here’s to many more families choosing health, together.

[Family Health, Personalised Nutrition, Healthy Lifestyle, Nutrition Counselling, Health Transformation, Beyond Kilos and Inches]

11/10/2026

May these nine days bring you strength, peace, devotion and renewed energy.

May you celebrate the spirit of Navratri with faith in your heart, gratitude in your mind and nourishment on your plate.

This Navratri, may your fasting be a practice of mindfulness, not deprivation, and your celebrations be filled with good health, togetherness and joy.

Wishing you and your loved ones a very Happy Navratri.

May Maa Durga bless you with strength, health and happiness.

[Happy Navratri, Navratri, Navratri wishes, Maa Durga, festive celebrations, health and wellness, mindful eating, Navratri fasting]

This Navratri, we’re bringing you a few simple recipes that add variety, flavour and nourishment to your fasting plate.H...
10/10/2026

This Navratri, we’re bringing you a few simple recipes that add variety, flavour and nourishment to your fasting plate.

Here’s what we’re making:

• Kuttu Aloo Paneer Tikkis + Dahi Chutney
• Makhana Kheer
• Nut & Seed Milkshake
• Rajgira Paneer Cheela + Walnut Chutney
• Sama Rice Curd Bowl

From protein-rich paneer and curd to nuts, seeds, makhana and fasting-friendly grains, these recipes are designed to make your vrat meals more balanced without taking away from the traditions of fasting.

Save these recipes for Navratri and try them at home.

Because fasting can be about devotion without being about deprivation.

[Navratri, Navratri recipes, Navratri fasting, vrat recipes, fasting foods, kuttu recipes, rajgira recipes, sama rice, makhana kheer, healthy fasting, festive nutrition, balanced meals]

Fasting for 9 days doesn’t have to mean eating the same sabudana, potato and fried snacks every day.If you’re observing ...
09/10/2026

Fasting for 9 days doesn’t have to mean eating the same sabudana, potato and fried snacks every day.

If you’re observing Navratri fasting, here’s a 9-day meal plan to give you ideas for building more varied and nourishing vrat meals.

From sabudana khichdi, singhada cheela and sweet potato paratha to kuttu dosa, sama rice idli, amaranth paratha and rajgira dosa, there are plenty of ways to bring variety to your fasting plate.

You’ll also find options like:
• Curd and paneer for protein
• Nuts and seeds for healthy fats
• Fruits and vegetables for fibre and micronutrients
• Sama, kuttu, rajgira and vrat rice for carbohydrate sources
• Simple fasting-friendly desserts and snacks for variety

The meal plan includes breakfast, lunch, snack and dinner options for all 9 days, along with the corresponding Navratri days from Shailaputri to Siddhidatri.

But remember, this is a sample plan, not a prescription.

Your fasting pattern, health conditions, medications, activity levels, digestion and physiological needs can change what works for you. Some people may also need to modify or skip certain meals or include milk based on their individual requirements.

Fasting should support your health and devotion, not leave you depleted.

Save this 9-day plan for Navratri and use it as a starting point to build your own balanced fasting meals.

[Navratri, Navratri fasting, 9 day meal plan, fasting meal plan, vrat food, fasting recipes, kuttu, rajgira, sama rice, singhara, healthy fasting, festive nutrition, balanced meals]

Beyond kilos ans inches at beyond brews
08/10/2026

Beyond kilos ans inches at beyond brews

08/10/2026

Think white sama is automatically healthier than rice? Think again.

White sama, or barnyard millet, is one of the most versatile foods during Navratri fasting. It is naturally gluten-free and provides carbohydrates, fibre, some protein and micronutrients.

You can use it for sama khichdi, pulao, dosa, idli, upma or even kheer.

But its real advantage during fasting is not that it is a “weight-loss food” or magically better than rice.

It can help you build a more balanced fasting meal.

Think:
Sama khichdi + curd
Sama pulao + paneer
Sama dosa + curd
Sama upma + nuts and seeds

For blood sugar and weight management, portion size and preparation still matter. A large bowl of soft-cooked sama eaten alone can still be a substantial carbohydrate load. Pairing it with protein, vegetables, nuts or seeds can make the meal more balanced.

And remember, fasting meals can easily become carb-heavy with sabudana, potatoes, fried snacks and sweets. Adding a protein source and adequate fluids matters.

So, is sama healthier than rice?

That comparison is too simplistic.

Rice can absolutely be part of a healthy diet. Sama is simply another nutritious, versatile grain option that fits traditional Navratri fasting.

The goal isn't to ask, “What am I allowed to eat?”

Ask: “How can I make my fasting meal nourishing and balanced?”

And that’s the part of Navratri fasting most people miss.

[Navratri, Navratri fasting, white sama, barnyard millet, sama rice, fasting foods, millet nutrition, blood sugar, weight management, gluten free, healthy fasting, festive nutrition]

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