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Dietitian Zahra Qasim

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Dietitian Zahra Qasim

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Consultant Dietitian and Nutritionist � I'm a consultant dietician and nutritionist working in a hospital setting with 2 years of experience.

I'm a professional in designing diet plans which are tailored 100% according to the needs of the client. My plans contain healthy recipes which are easy to make and ingredients that are easily available so that a healthy lifestyle is never a far-off for my clients. I specialize in: Weight loss, Weight gain, Diabetes, Hormonal Imbalance, Pregnancy, PCOS, and their related issues.

02/10/2026

✨ Client Progress — Consistency Makes the Difference! ✨

Meet Memona one of my clients who started her journey while dealing with multiple health concerns, including:

👉High cholesterol, elevated uric acid and raised LFTs values.

She was also quite worried about her weight and overall health. 🤍 With a simple, homemade diet tailored according to her body’s requirements, we focused on making sustainable changes rather than following an extreme or complicated diet plan. 🥗🏡

And today, the results are right in front of us! 🙌 Her lab values are improving and moving towards the normal range, and most importantly, she feels happy and satisfied with her progress. ❤️

A few lipid-profile values are still slightly elevated, but with
consistency, patience and the right nutrition, InshaAllah, they can improve further too. 🌿

💚 You don't need a perfect journey. You need consistency, patience and trust in the process. Keep going small healthy choices repeated every day can create meaningful changes. ✨

💙

28/09/2026

🍽️ Are You Eating Enough Protein? 💪✨

Protein isn’t just about building muscle it also plays an important role in satiety, maintaining lean muscle mass, recovery, and supporting your weight-management journey. 🥚🍗🥛

If your meals contain too little protein, you may feel hungry again sooner and find it harder to stay satisfied between meals. Instead of simply eating less, try building more balanced meals.

✨ Try this approach:
🥚 Include eggs, chicken, fish, yogurt, milk, paneer or other protein-rich foods in your meals.

🥗 Pair your protein with vegetables + a sensible portion of carbohydrates.

🍽️ Spread protein across your meals rather than consuming most of it at one time.

💧 Stay hydrated and keep your overall diet balanced.

📌 Focus on consistency rather than perfection small changes can create big results!

📝Remember: Weight loss isn't about eating as little as possible. It's about eating enough of the right foods to support your body and your goals.❤️

Save this post 📌 and share it with someone who needs this reminder! 🫶

23/09/2026

Common Mistakes That May Be Slowing Your Fitness Progress! 💪✨

Sometimes it's not about working harder it's about avoiding the habits that hold you back. Small changes in your daily routine can make a big difference in your health and fitness journey.

🚫 1. Skipping Meals
Skipping meals can leave you feeling tired, increase cravings, and make it harder to stick to healthy eating habits. Aim for balanced, nutritious meals throughout the day.

🏋️‍♀️ 2. Overtraining
More exercise isn't always better. Your body needs time to recover, repair muscles, and grow stronger. Rest days are part of progress!

📅 3. Lack of Consistency
Results don't come from one perfect day they come from healthy habits repeated over time. Stay patient, stay consistent, and trust the process.

😴 4. Ignoring Sleep
Quality sleep is essential for recovery, hormone balance, energy levels, and overall health. Aim for 7–9 hours of sleep every night.

💚 Remember: Sustainable lifestyle changes always beat quick fixes. Focus on nourishing your body, staying active, sleeping well, and being consistent. Your future self will thank you!

📩 Need a personalized diet plan for weight loss, weight gain, PCOS, hormonal issues, diabetes, thyroid, digestive health, pregnancy nutrition, or other medical conditions?

📌 Book your consultation with me today!

✨ Small changes. Consistent efforts. Lasting results 🙌

22/09/2026

Morning Walk & PCOS/PMOS 🚶

Sometimes, small daily habits can make a meaningful difference in PCOS/PMOS management. 🚶‍♀️☀️

A regular morning walk may help:
✨ Support hormone balance by improving insulin sensitivity
✨ Regulate blood sugar and support better glucose control
✨ Support menstrual regularity and healthy ovulation over time

✨ Assist with weight management as part of an active lifestyle
✨ Reduce stress & improve mood which can support overall hormonal health
✨ Boost overall health, including energy, sleep and cardiovascular fitness

💗 Remember: A morning walk alone cannot cure PCOS/PMOS. It works best when combined with balanced nutrition, adequate sleep, stress management and appropriate medical care.

🌿 Small steps. Big changes. Stay consistent 🙌

19/09/2026

🌿 FIGS & DATES — Naturally Sweet & Nutrient-Rich!

Figs and dates are naturally sweet fruits that can be a nutritious addition to your daily diet when enjoyed in the right portion. ❤️

✨Benefits of Figs
• Good source of dietary fiber → supports healthy digestion
• May help support regular bowel movements
• Provides calcium, potassium and magnesium
• Contains antioxidants that help protect cells from oxidative stress
• Naturally sweet and can satisfy sweet cravings

✨ Benefits of Dates
• Provide quick natural energy
• Rich in carbohydrates for fuel
• Good source of fiber → supports digestive health
• Provide potassium, magnesium and other micronutrients
• Contain beneficial plant compounds with antioxidant properties

🥣 Easy Daily Portion
Dried figs: 2–3 figs per day
Dates: 1–2 dates per day

💡 You can enjoy them as a snack, add them to oatmeal/yogurt, or pair them with a few nuts for a more balanced snack.

⚠️ Although naturally nutritious, both are calorie- and sugar-dense when dried, so portion size matters especially if you are managing blood sugar or calorie intake.

15/09/2026

Fennel & Mint Tea — A Simple Drink for a Happier Gut! 🌿

Feeling Bloated, gassy, heavy, or uncomfortable after meals? A warm cup of fennel and mint tea can be a soothing addition to your routine. Both herbs have traditionally been used to support digestive comfort, and peppermint may help relax the digestive tract and ease occasional bloating, gas, and abdominal discomfort.

✨ Benefits of Fennel & Mint Tea:
🌱 Helps with Bloating: Fennel may help ease the feeling of fullness and abdominal bloating.
🌱 May reduce Gas: It can support digestive comfort when you feel gassy or uncomfortable.
🌱 Supports Digestion: Having a warm herbal infusion after meals may help you feel lighter and more comfortable.
🌱 Soothes mild Stomach Discomfort: The combination can be calming when your stomach feels unsettled.
🌱 May ease occasional cramps: Mint has antispasmodic properties that may help relax digestive muscles.
🌱 Refreshing & caffeine-free: A simple alternative to sugary drinks, especially after meals.

🍵 How to prepare:
Add 1 tsp lightly crushed fennel seeds + 5–7 fresh mint leaves to 1 cup of hot water. Cover and steep for 5–10 minutes, strain and drink warm, preferably after a meal. You can enjoy 1 cup once or twice a day if it suits you.

⚠️ Important: Natural remedies are not a treatment for an underlying digestive disorder. If you have frequent/severe abdominal pain, persistent bloating, vomiting, blood in stool, or unexplained weight loss, consult a healthcare professional. If you have Acid reflux/heartburn, mint can sometimes make symptoms worse.

💚 Small daily habits can make a big difference to your gut health!

💙

14/09/2026

Raisins for Constipation: A Simple Natural Option

Are you struggling with constipation? Raisins can be a helpful addition to your diet. 🤎

✨ Benefits of raisins for constipation:
• Rich in dietary fiber, which helps add bulk to stool
• Contains sorbitol, which may help support bowel movement
• Can help improve stool softness when combined with adequate water
• Provides potassium and other important nutrients

🍇 Which raisins are better?
Dark/black raisins (black kishmish) are a commonly used option, but regular raisins can also provide fiber and sorbitol.

💧How to use them:
Soak 8–10 raisins overnight in ½–1 cup of water. In the morning, eat the soaked raisins and drink the soaking water.

👉 Start with a small amount and increase gradually if needed. Too many raisins may cause bloating, gas, or loose stools.

📝 Important: Start with a small amount. Too many raisins can cause gas, bloating, or diarrhea, and they contain a fair amount of natural sugar/calories.

For constipation, raisins work best as part of a broader routine: adequate water + fruits/vegetables + whole grains + regular physical activity

💙

12/09/2026

📝 PCOS Client Feedback.....

PCOS can make weight loss and fat loss a little more challenging but she DID IT! 🤍✨

Not only did she lose weight, but she also achieved a noticeable reduction in her body measurements (cm) a truly amazing achievement! 👏🏻

👉 Her hormonal symptoms are improving, she feels more confident, happier, and most importantly, she’s genuinely satisfied with her diet journey. 🌸

This is a GREAT achievement and proof that consistency + the right approach can bring real results. ❤️

Consistency + the right guidance + patience = REAL progress.

So proud of this journey! 💪🏻🤍

💙

07/09/2026

📝 PCOS Client Feedback....

2 KG DOWN IN JUST 20 DAYS!✨

When she came to me, she was struggling with uncontrolled cravings, hypoglycemic symptoms, and weight-related concerns. She also found it difficult to stay consistent with her diet.

But after proper nutrition guidance and following her customized diet plan, the results are right in front of you! 🤍

✔️ Cravings are now under control
✔️ Hypoglycemic symptoms have improved
✔️ More consistent with her diet
✔️ Feeling happier & more confident
✔️ 2 KG weight loss in 20 days 🎉

Hard work always pays off! 💫 All you need is to believe in yourself, trust the process, and stay consistent with your routine.💪🏻

Your results are waiting for you! 🌸 So proud of your Girl... 🙌♥️

❤️ 💙

06/09/2026

🩸 Why Are So Many Women Iron Deficient?

🩸 Why are so many women struggling with iron deficiency? 🤔

Iron deficiency is particularly common among women, especially during the Reproductive years. One major reason is monthly menstrual blood loss 🩸, but it isn't the only factor.

Here are some common reasons why iron levels may become low 👇

1. Heavy Menstrual Bleeding 🩸
Women with heavy or prolonged periods can lose significant amounts of iron every month. If dietary intake doesn't replace those losses, iron stores may gradually decrease. 📉

2. Not Eating Enough Iron-Rich Foods 🍖🥬
A diet low in iron-containing foods can increase the risk of deficiency. Include foods such as lean meat, eggs, legumes, lentils, beans, spinach and other leafy greens, and iron-fortified foods. 🌱🥚

☕ 3. Tea & Coffee Around Meals 🚫☕
Tea and coffee contain compounds that can reduce the absorption of non-heme iron, particularly when consumed with or immediately after an iron-rich meal. Try keeping tea/coffee away from iron-rich meals when possible. ⏰

🍽️ 4. Skipping Meals & Poor Nutrition ⚠️
Frequently skipping meals or following restrictive diets can make it difficult to meet your daily iron and other nutrient requirements. 🥗✨

🍊 Nutrition Tip:
Pair plant-based iron sources with vitamin-C-rich foods 🍋🍊🥝 such as lemon, oranges, guava, strawberries, tomatoes or bell peppers to support iron absorption. 💪❤️

⚠️ Important: Feeling tired doesn't automatically mean you have iron deficiency. 😴 If you suspect deficiency, appropriate blood tests such as CBC and ferritin 🩸 can help assess your iron status.

💊 Don't take iron supplements randomly. Supplementation should ideally be based on medical/nutritional assessment and appropriate testing. 👩‍⚕️

💗 Take care of your nutrition, especially if you experience heavy periods, persistent fatigue or other symptoms.🌸 Your health deserves attention! ❤️

❤️

Address

Gujranwala
055

Telephone

+923000262874

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