At a glance
- What it is: A personalised 28-day weight loss diet plan built from your own kitchen, with every ingredient in grams
- Price: Core PKR 8,500 (about PKR 300 a day) or Signature PKR 14,000 (about PKR 500 a day) for 4 weeks. Outside Pakistan, CAD 55 or CAD 85
- Delivery: Your plan on WhatsApp within 48 hours of your assessment
- Reviewed by: Nida Tu Sehar, Senior Nutrition Consultant and Clinical Lead
- Where: Online, anywhere in Pakistan and abroad, in English or Urdu
How does the online weight loss programme work?
- Assessment. You tell us about your health, any lab results, your routine, your budget and the food you love or avoid, on WhatsApp.
- Your plan. We build a day-by-day plan for 28 days from your own kitchen, with every ingredient weighed in grams and your health conditions taken into account. Nida reviews it, and it reaches you on WhatsApp within 48 hours.
- Support. You message us with questions as you go, and the plan ends with a progress review. Signature adds priority support, a check at day 14 to fine-tune your calories, and an optional home exercise routine with an animated guide for every movement.
No food is banned. Biryani, roti, chai and a family dawat all have a place in the plan, in portions that fit your goal. See plans and pricing for everything each plan includes.
In-person clinic or virtual clinic: which suits you?
Many people searching for a weight loss clinic in Pakistan want the same things: a plan that fits their life, food they can actually eat, and someone to answer their questions. Here’s how an in-person clinic and a virtual clinic compare.
| In-person clinic | NutriZaika, virtual clinic | |
|---|---|---|
| Visits | Travel, traffic and waiting rooms | None: everything happens on WhatsApp |
| Your food | Depends on the clinic | Built from your own kitchen, with every ingredient in grams |
| Price | Depends on the clinic and the number of visits | A fixed price for 4 weeks: PKR 8,500 for Core or PKR 14,000 for Signature |
| Medicines and procedures | Doctors can prescribe medicines and offer procedures | None: we work on your food, alongside your doctor |
| Where you live | Near the clinic | Anywhere in Pakistan or abroad |
When a doctor or an in-person clinic is the better choice: if you need medicines to lose weight, a procedure such as bariatric surgery, or close medical supervision, see a doctor. If you have diabetes or take medicines, keep your doctor involved whichever route you choose.
Why does losing weight matter for South Asians?
South Asians tend to face health risks at a lower weight than many people expect. A University of Warwick study of 1.5 million people in England found the type 2 diabetes risk seen at a BMI of 30 in white populations was reached at a BMI of 23.9 in South Asian populations.
Losing part of your weight can make a real difference. In a large US trial of 3,234 adults with raised blood sugar, a lifestyle programme aiming for at least 7% weight loss and 150 minutes a week of activity such as brisk walking cut the risk of developing type 2 diabetes by 58% compared with placebo.
Our guide to healthy BMI for South Asians shows how to check your own numbers.
What does a weight loss day look like on Pakistani food?
Here’s an example day. It shows the pattern rather than a prescription: your own plan gives every portion in grams, set for your body and your goal.
| When | Example |
|---|---|
| Breakfast | Two-egg omelette with onion and tomato, one roti, chai with less sugar |
| Lunch | Daal or chicken salan, one roti, a big salad and raita |
| Evening | A piece of fruit or roasted chana, and a walk |
| Dinner | Chicken karahi or grilled fish with sabzi and one roti |
| Weekend | Biryani or halwa puri as a planned meal, with lighter food around it |
Our guide to a Pakistani diet plan for weight loss has a full week, and roti and weight loss shows how to keep roti in your plan.
How much weight will you lose?
Results vary from person to person, and we don’t promise a number. The NHS suggests aiming to lose 0.5 to 1 kg (1 to 2 lb) a week, and not losing weight suddenly with crash diets. Weight loss is rarely a straight line: it depends on your starting point, your health, your routine and how closely you can follow the plan.
Real messages from clients on our reviews page describe their progress in their own words, and results differ from person to person. Weigh yourself once a week, at the same time of day and on the same scale, and judge your progress over the month rather than day by day.
Who is the programme for?
- Adults who want to lose weight without giving up the food they grew up with.
- People managing PCOS, insulin resistance, prediabetes, type 2 diabetes or high blood pressure and cholesterol, alongside their doctor.
- Pakistani families abroad who want a plan built from the groceries they can buy where they live.
It isn’t for pregnancy, when the aim is good food rather than weight loss: our pregnancy guide explains why. If you have, or have had, an eating disorder, talk to your doctor before starting any weight loss plan.
Who reviews your plan
Every plan is reviewed and approved by our Senior Nutrition Consultant and Clinical Lead, Nida Tu Sehar (MPhil and BS (Hons) in Food Sciences and Human Nutrition, Kinnaird College for Women, with over 7 years of clinical nutrition experience in hospitals). Real people answer you on WhatsApp. NutriZaika is a virtual nutrition clinic: there is no building to visit, so you never travel or wait.