The NutriZaika blog
Eat the food you love, and understand it.
Straight answers on weight loss, PCOS/PMOS, diabetes and heart health, written around roti, rice, daal and everything else on a Pakistani table, wherever you live.
Guides
Practical guides, no boiled chicken.
Every guide links to its sources and is written for real Pakistani meals, from chai and paratha to dawats and weddings.
Pregnancy and breastfeeding
Pregnancy Diet Plan with Pakistani Food
Pregnancy diet plan with Pakistani food: how much more to eat, foods to avoid, chai and caffeine, folic acid, a sample day, and eating after delivery.
Body weight and BMI
Weight Gain Diet Plan with Pakistani Food
Weight gain diet plan with Pakistani food: how many calories to add, protein at every meal, a sample day and week, and shortcuts that add fat, not strength.
Weight loss
Pakistani Diet Plan for Weight Loss: 7-Day Menu
A diet plan for weight loss built on Pakistani food: how to fill your plate, a 7-day sample menu, and how to manage chai, dawats and weddings.
PCOS and hormones
PCOS Diet Plan for Weight Loss (Pakistani Food)
A PCOS diet plan for weight loss with Pakistani food: the 2023 guideline, the new PMOS name, simple food swaps, an example day and when to see a doctor.
Diabetes and blood sugar
Diet Plan for Sugar Patients (Pakistani Food)
Diet plan for sugar patients with Pakistani food: the plate method, roti and rice portions, mangoes, chai and mithai, an example day and prediabetes help.
Weight loss
Roti and Weight Loss: How Many Rotis a Day?
Is roti good for weight loss? Yes, if you watch the size and the ghee. Calories per roti, roti vs rice vs paratha, and how many rotis a day make sense.
Diabetes and blood sugar
Insulin Resistance Diet with Pakistani Food
Insulin resistance diet with Pakistani food: possible signs, which blood tests to ask about, what to eat at each meal, how much to move and an example day.
Body weight and BMI
Healthy BMI for Pakistanis and South Asians
What is a healthy BMI for Pakistanis and South Asians? See the Asian BMI chart, how to measure your waist, and what to do if your numbers are high.
Heart health
Pakistani Diet Plan for High BP and Cholesterol
A Pakistani diet plan for high BP and cholesterol: what to do about ghee, vanaspati and salt, with easy swaps for the food you cook at home every day.
Living abroad
Pakistani Diet Plan Abroad: UK, Canada and US
A Pakistani diet plan for the UK, Canada, the US or the Gulf: why South Asians face risk at a lower BMI, plus grocery tips, takeaway swaps and online help.
Costs and choosing help
Dietitian Fees in Pakistan: What to Expect
Dietitian fees in Pakistan at the time of writing: one-off consultations, monthly plans and free apps compared, with questions to ask before you pay.
Book a consultation
Let’s build your plan.
Book a consultation and we’ll build a plan around the food you love. Nida or a member of the team replies within 24 hours.
- Phone and WhatsApp +92 333 294 2777
- Email support@nutrizaika.com
- Where Online, Pakistan and worldwide