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Deepa Nandy's Nutriguide

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Deepa Nandy's Nutriguide

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Deepa Nandy's Nutriguide is a Mumbai (Andheri West)-based dietitian who specialises in sports nutrit

19/09/2026

Have PCOS? You don't need to fear fruit. 🍎

One of the common misconceptions I come across is that the natural sugar in fruit makes it unsuitable for women with PCOS.

But looking at a single food in isolation misses the bigger picture.

Whole fruits provide fibre, vitamins, minerals and antioxidants. The more important questions are how much you are eating overall, how your meals are balanced, your activity levels, sleep, and your individual metabolic health.

What matters is not simply “Did I eat fruit?”

It is the overall pattern of your diet and lifestyle.

A few practical changes can make a difference:

• Choose whole fruit over fruit juice more often.
• Pay attention to portion size and frequency based on your individual needs.
• Include fruit as part of a balanced meal or snack. Pairing it with a protein-rich food can be useful when appropriate.
• Don't eliminate nutritious foods simply because they contain naturally occurring sugar.

PCOS nutrition does not need to be built around a long list of foods you are afraid to eat.

It should be based on your symptoms, nutritional needs, lifestyle and metabolic health.

So yes, if you have PCOS, you can still enjoy your fruit bowl. 🍓

Save this reel for the next time someone tells you that fruit is making you gain weight.

Deepa Nandy
Dietitian | Nutritionist | Sports Nutritionist | Diabetes Educator
Andheri West, Mumbai

17/09/2026

Changing your diet is not always enough to manage PCOS.

If you’ve been eating “healthy,” restricting foods, and still aren’t seeing the changes you expected, it may be time to look beyond the diet itself.

With PCOS, I look at the bigger picture:

1. Protein intake
It’s not simply about adding more protein. What matters is whether your overall intake is adequate and how consistently you’re including protein across meals, particularly breakfast, lunch and dinner.

2. Muscle and movement
Strength training and regular daily movement are important parts of a PCOS-focused lifestyle. Supporting muscle health and insulin sensitivity is about more than simply chasing a lower number on the weighing scale.

3. Your individual PCOS pattern
Sleep, stress, cravings, menstrual patterns and relevant blood work can provide important context. Two women can have PCOS and still have very different symptoms, challenges and nutritional needs.

That’s why I don’t believe PCOS management should begin with another highly restrictive diet.

It should begin with understanding your body, your symptoms, your lifestyle and your nutritional needs, and then building a strategy that you can actually sustain.

If you’re doing everything “right” but still struggling with PCOS, the next step may not be eating less. It may be looking deeper.

— Deepa Nandy
Dietitian & Nutritionist | Sports Nutritionist | Diabetes Educator
Deepa Nandy’s Nutriguide, Andheri West, Mumbai

14/09/2026

Let the festivities begin! Wishing everyone a season of joy, good health, and beautiful new beginnings. Happy Ganesh Chaturthi!

11/09/2026

PCOS management is not about putting your entire diet on restriction. It’s about building sustainable habits that support metabolic health, hormones and overall well-being.

For someone with PCOS, Dietician Deepa Nandy highlights three practical areas to address:

1. Build a better breakfast
Prioritising adequate protein and fibre can make meals more satisfying and help support steadier blood glucose responses.

2. Establish structured meal patterns
Long gaps without food followed by overeating can make hunger and cravings harder to manage. A consistent, balanced eating pattern can be more sustainable.

3. Look beyond the plate
PCOS management also involves sleep, physical activity and stress management. Nutrition is an important part of the picture, but it is not the whole picture.

And importantly, PCOS does not automatically mean eliminating rice, roti or fruit. A well-planned diet does not have to be restrictive to be effective.

The goal is not a “perfect PCOS diet.”
The goal is a sustainable approach that works for your body and your lifestyle.

🎥 Watch the reel to hear Dietician Deepa Nandy explain the three changes she would prioritise.

Part 2 coming soon — we’ll go deeper into PCOS nutrition and management.

03/08/2026

Weight loss doesn't have to be confusing.

In this rapid-fire session, Dietician Deepa Nandy answers some of the most common questions people ask about fat loss.

✔ Biggest weight loss myth
✔ Detox diets
✔ Protein vs fibre
✔ Sugar cravings
✔ Calorie counting
✔ Intermittent fasting
✔ Sleep and fat loss
✔ Balanced breakfast
✔ Healthy eating habits

If you're tired of conflicting advice on social media, start with the basics. Sustainable fat loss isn't about shortcuts. It's about building habits that you can maintain for life.

Watch till the end because one answer might completely change the way you think about weight loss.

31/07/2026

You don't have to count calories forever to lose fat.

What you do need is a few habits that you can follow consistently.

According to Dietician Deepa Nandy, sustainable fat loss starts with the basics:

✔ Eat balanced meals.
✔ Get enough protein and fibre.
✔ Prioritise quality sleep.
✔ Manage your stress.
✔ Exercise regularly.

If you're just starting, tracking your calories for a short period can help you understand your eating habits and portion sizes. But the goal is not to become dependent on calorie counting. The goal is to build habits that become second nature.

And yes, you can still enjoy your favourite foods occasionally. Healthy eating isn't about perfection. It's about consistency.

The best fat loss plan is the one you can follow for years, not just a few weeks.

28/07/2026

If you're eating well but still struggling to lose weight, your gut health could be one of the missing pieces.

Your gut is home to trillions of bacteria that influence how your body digests food, absorbs nutrients, stores fat, and regulates hunger.

A healthy and diverse gut microbiome can:
✔ Improve metabolic health
✔ Support insulin sensitivity
✔ Help you feel full for longer
✔ Reduce inflammation
✔ Support sustainable fat loss

Certain beneficial bacteria, like Akkermansia, have even been associated with better weight management because they produce short-chain fatty acids when they feed on fibre. These compounds help regulate appetite and support overall metabolic health.

The takeaway is simple. Fat loss isn't just about eating less. It's also about building a healthier gut.

Take care of your gut, and your body will thank you.

29/06/2026

If you're trying to lose weight, don't just count calories. Pay attention to your fibre intake.

Fibre is one of the most powerful nutrients for sustainable weight loss. It helps you stay full for longer, supports healthy digestion, improves gut health, and keeps your blood sugar stable.

There are two types of fibre.

• Soluble fibre slows digestion, supports the gut microbiome, and helps improve insulin sensitivity.

• Insoluble fibre adds bulk to your stool, promotes regular bowel movements, and supports digestive health.

When your blood sugar remains stable, you experience fewer cravings, better energy levels, and improved appetite control. Combined with better gut health, fibre becomes a simple but effective tool for healthy fat loss.

Small changes in your daily meals can make a big difference over time.

16/06/2026

Stress does not affect everyone's appetite the same way.

Some people start overeating during stressful periods, while others completely lose their desire to eat. The reason lies in how our hormones and nervous system respond to stress.

As Dietician Deepa Nandy explains, whenever the body experiences physical, mental, or emotional stress, it releases a hormone called cortisol.

When stress becomes chronic due to overwork, poor sleep, or ongoing anxiety, cortisol can increase hunger signals. Another hormone called ghrelin, often known as the hunger hormone, may also rise, making you feel hungry more often and leading to overeating without even realising it.

On the other hand, during acute stress such as fear, heartbreak, or sudden emotional distress, appetite may temporarily disappear. This is because the body's fight-or-flight response suppresses hunger.

This is why stress management is not just important for mental health. It also plays a major role in appetite, eating behaviour, and weight management.

27/05/2026

For years, we have called it PCOS. But the condition was always much bigger than just ovarian cysts.

Many women with PCOS do not even have cysts. At the same time, the condition affects hormones, insulin resistance, metabolism, weight, skin, hair, mood, sleep, fertility, and overall health.

That is why experts are now moving toward the name PMOS — Polyendocrine Metabolic Ovarian Syndrome.

The new name reflects what this condition truly is: a full-body hormonal and metabolic disorder, not just a gynaecological issue.

As a dietitian working with women having PCOS for years, I feel this change matters because better understanding leads to better awareness, earlier diagnosis, and more meaningful lifestyle management.

The name may be changing, but the foundation of management still remains the same:
Nutrition, sleep, stress management, exercise, gut health, and consistency.

PCOS was never just about cysts.
And finally, the name is beginning to reflect that.

Address

Mumbai
400053

Opening Hours

Monday	10am - 8:30pm
Tuesday	10am - 8:30pm
Wednesday	10am - 8:30pm
Thursday	10am - 8:30pm
Friday	10am - 8:30pm
Saturday	10am - 1:30pm
Sunday	10am - 1:30pm

Telephone

+919867716378

Website

http://www.deepasnutriguide.in/

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