Online consultation · Pakistan
Online dietitian for weight loss, with Pakistani food
A dietitian for weight loss does not hand you a generic chart. They find out how you eat now, what your day looks like and what you have already tried, then reduce calories inside the food your family cooks. A realistic target for most adults is ½ to 1 kg a week.
Who this consultation is for
- You are overweight or obese by Asian BMI (23 or above is overweight, 25 or above is obese for South Asians).
- You have tried crash diets, gym or home remedies and the weight came back.
- Your weight is linked to PCOS, thyroid, diabetes, high blood pressure or high cholesterol.
- You want to lose weight without cooking separate meals or giving up roti and rice.
- You have gained weight after pregnancy, an injury, a desk job or Ramadan.
What your dietitian looks at
A good plan starts with questions, not a template. In your first consultation the dietitian goes through:
Your weight history
When it started, what you weighed at different ages, and which diets worked for how long. This shows why previous attempts stopped working.
Your real day of eating
Meal times, how many rotis, how much rice, chai and sugar, oil in cooking, food outside the house, late-night eating.
Health and medicines
Diabetes, thyroid, PCOS, blood pressure, acidity, and medicines such as steroids or some antidepressants that can raise weight.
Body measures
Weight, height, BMI by Asian cut-offs, waist size and, if available, your recent reports (sugar, thyroid, cholesterol, liver).
Routine and activity
Work hours, sleep, walking, gym or no exercise, who cooks at home and what the family eats.
Your goal and your timeline
The weight you want, why now, and an honest estimate of how long a safe loss will take.
What your plan includes
A written diet chart
Meal-by-meal chart with Pakistani food, household measures (katori, roti, spoon) and meal times that fit your day.
A calorie target that is safe for you
Set from your weight, height, age and activity, with a deficit that loses fat without costing muscle or leaving you weak.
Swaps for the food you already eat
Lower-calorie versions of your favourite dishes, ways to cook with less oil, and what to order when eating out.
A plan for the hard days
Weddings, travel, Eid, Ramadan and cravings, so one bad day does not end the plan.
Follow-ups and adjustment
Progress is reviewed and the chart changes as your weight, hunger and routine change. Plateaus are normal and have fixes.
Guidance on activity and sleep
A simple walking target and sleep habits that make weight loss easier, without a gym membership.
What diet can and cannot do
- Diet can help you lose about ½ to 1 kg a week, and keep it off if the new eating pattern is one you can follow.
- Diet cannot spot-reduce fat from the belly or thighs. Fat comes off from the whole body.
- No diet, tea or powder removes 10 kg in a week. That loss is water and muscle and comes back.
- If a medical problem such as an underactive thyroid is untreated, weight loss is harder until it is treated.
- We do not sell pills, teas or supplements as part of weight loss.
Why most diets fail, and what a dietitian changes
Most weight loss diets fail for the same four reasons: they cut calories too hard so hunger wins after two weeks, they ask for food the family does not eat, they ignore sleep and stress, and they have no plan for the first slip. A dietitian builds the plan around these problems instead of around a menu.
Weight is also not only about willpower. In South Asians, fat gathers around the waist at lower body weights, and insulin resistance, PCOS and an underactive thyroid are common. That is why the WHO lowered the BMI cut-offs for Asians, and why checking your health first matters. You can check your own number with the BMI check.
Keep these ready for your consultation
- Your current weight and height, and your weight 6 and 12 months ago if you remember it.
- A rough list of what you ate yesterday, including chai and snacks.
- Recent blood tests if you have them: sugar or HbA1c, thyroid (TSH), cholesterol, liver tests.
- The names of any medicines you take.
- Your usual wake-up, work and sleep times.
Do not worry if you do not have all of them. You can start without reports, and send them later when the dietitian asks.
See a doctor first if
- You are pregnant or breastfeeding.
- You have lost weight without trying, or you feel very tired, thirsty or short of breath.
- You have diabetes on insulin or sugar tablets, or kidney, liver or heart disease. Diet needs to be planned with your doctor.
- You are under 18 or over 65.
- You have, or have had, an eating disorder.
Diet works alongside medical treatment and never replaces it. Do not stop or change any medicine because of a diet plan.
Weight loss: common questions
How much weight can I lose in a month?
For most adults 2 to 4 kg a month is a safe and realistic rate. The first week often shows more because of water loss, then the rate settles. People with a lot of weight to lose may lose a little faster under supervision.
Do I have to stop eating roti and rice?
No. Roti and rice stay, in measured portions. The plan changes how much you eat, what you eat it with and when, so you do not need separate meals from your family.
Will my diet chart be the same as a friend's?
No. Two people of the same weight can need very different plans depending on age, activity, health and food habits. This is why generic charts from the internet often fail.
What if I stop losing weight after a few weeks?
This is common. Your body needs fewer calories at a lower weight, and water balance shifts. At follow-ups the dietitian reviews portions, activity and sleep and changes the chart.
Can I consult if I have PCOS or thyroid?
Yes. Weight loss with PCOS or thyroid is planned differently, around insulin resistance or your medicine timing. Tell the dietitian about your condition and medicines at the start.
Is online weight loss consultation as good as visiting a clinic?
For diet planning, yes. The work is questions, planning and follow-up, which work well on a call. A physical examination, if you need one, is done by your doctor.
Free guides while you decide
General information from our diet plans. They are a starting point; your own plan is set for your body.
- Diet plan for weight loss: 7 rules and Pakistani swaps
- Weight loss diet plan for women
- Weight loss diet plan for men
- 7-day weight loss diet plan
- Is fast weight loss safe?
- PCOS diet plan
- Weight loss diet in Ramadan
Related services
Start with one message
Tell us your goal on WhatsApp. We reply with the next step, the fee and a time that suits you.