Conditions reviewed by Riya
Diabetes
Symptoms, tests, treatment and everyday management
PCOS
Symptoms, tests, treatment and daily care in India
Weight Management
Weight loss, weight gain, tests and daily care in India
Thyroid
Symptoms, tests, treatment and daily care in India
Sexual Wellness
Men’s sexual health in India: symptoms, tests, treatment and daily care
Hair Loss
Causes, tests, treatment and daily care in India
Menopause
Perimenopause, symptoms, tests, treatment and daily care in India
Articles reviewed by Riya
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Indian diabetes diet chart: veg and non-veg day plans
The diabetes plate, three Indian day plans and a swap table, using home food and household measures.
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Hypothyroidism diet in India: what to eat and what to limit
An Indian thyroid plate, iodised salt, tablet timing with chai, and an example day. No special foods needed.
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Polycystic ovary syndrome (PCOS) diet in India: a practical plate for every meal
An Indian PCOS plate, three example day plans, easy swaps and what the evidence says about diet myths.
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Indian diet plan for weight loss: your own food, in better ratios
ICMR-NIN's plate in katoris, three example Indian days, oil and sugar limits, and honest diet verdicts.
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Foods for hair fall: iron, protein and the Indian thali
Which nutrients really matter for hair fall, a hair-friendly Indian thali, and verdicts on home remedies.
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Glycemic index of Indian foods: what the numbers can and cannot tell you
Published GI values for Indian foods with their sources, and what GI can and cannot tell you.
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Goitrogenic foods in Indian cooking: what your thyroid needs to know
Gobhi, soya, bajra and sabudana, food by food: why iodine matters more and what cooking changes.
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Polycystic ovary syndrome (PCOS) weight loss: why it feels harder, and what actually helps
Why PCOS weight loss can feel harder, what 5–10% can change, and what helps, from food to medicines.
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Belly fat and waist size: why Indians face risk at lower numbers
Why Indians face risk at a smaller waist, how to measure it at home, and what really reduces belly fat.
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Menopause diet in India: calcium, protein and bone health with Indian food
Calcium, vitamin D, protein and soy after menopause, with Indian food values and two example days.
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Indian breakfast for diabetes and cholesterol: where oats fit
Common Indian breakfasts adjusted for sugar and cholesterol, and the real oats dose for lowering LDL.
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High-protein vegetarian foods in India: how to reach your protein target
ICMR-NIN's protein target, IFCT values for dal, paneer and soya, and two example days without powders.
Reading is good. Doing is better.
These pages are general guidance. Your own plan is built around your reports, your thali and your schedule.
