Pakistani food, a Canadian winter, and a plan that fits both.

Why do many Pakistanis gain weight after moving to Canada?

NutriZaika's founder, Saad Jadoon, is based in Canada, and many families here tell us the same story. Back home they walked more, ate at regular times and had little takeaway. In Canada they drive everywhere, work long or night shifts, and find large portions, sweet coffee and fast food on every corner.

Health risk matters here too. South Asians tend to face health risks at a lower weight: a University of Warwick study found the type 2 diabetes risk seen at a BMI of 30 in white populations was reached at 23.9 in South Asian populations. Our guide to healthy BMI for South Asians explains what that means for you, and losing weight on Pakistani food abroad covers the common traps.

Can you follow a Pakistani diet plan with Canadian groceries?

Yes. Your plan uses the food you already cook, and nearly everything is easy to find in Canada: atta, daal, chana, basmati rice and spices from South Asian grocers, halal chicken and mutton from your butcher, and vegetables from any supermarket.

• Tim Hortons and coffee runs: a double-double adds two creams and two sugars to every cup. We show you smaller swaps that are easy to keep.
• Weekend takeaway: a planned meal, with lighter food earlier in the day.
• Weights and measures: your plan gives every ingredient in grams. A kitchen scale makes it easy, even if your recipes use cups.

How do you stay active through a Canadian winter?

Months of snow and early sunsets cut walking down to almost nothing for many families. Plan for it: walk in a mall or on an indoor track, take the stairs at work, and keep a short routine at home.

The Signature plan includes an optional home exercise routine matched to your goal and conditions, with an animated guide for every movement, so the weather never stops you moving.

How do you get lab tests in Canada?

You don't need tests to start. If you have recent results, send them to us; Signature plans include a Lab Insight Review of results such as haemoglobin, HbA1c, vitamin D, cholesterol and thyroid.

In Canada, routine blood tests usually start with a requisition from your family doctor or a walk-in clinic. In Ontario they are done at labs such as LifeLabs or Dynacare, and in British Columbia at LifeLabs and hospital labs. Ask your doctor which tests make sense for you.

What does a day on the plan look like in Canada?

Here is an example workday. It shows the pattern; your own plan gives every portion in grams, set for your body, your goal and your shifts.

For night shifts, the plan moves your meals with your hours, so you aren't eating on a day schedule while you work through the night.

How do time zones and prices work from Canada?

Pakistan doesn't change its clocks, so the gap with Canada changes twice a year. Toronto and the GTA are 9 hours behind Pakistan in summer and 10 in winter; Calgary and Edmonton are 11 or 12 hours behind; Vancouver is 12 or 13. We arrange video calls at a time that works for your evening or weekend, and WhatsApp messages wait for you whenever you're free.

Clients outside Pakistan pay in US dollars: Core is USD 40 and Signature USD 60 for 28 days, and we confirm how to pay on WhatsApp or by email. Every plan is reviewed by Nida Tu Sehar, Nutritionist and Dietitian. See plans and pricing for what each plan includes.