Ritika The DietAdvisor

Ritika The DietAdvisor Ritika The DietAdvisor is the weight loss and nutrition clinic.The clinic is run by a well qualified

Ritika The DietAdvisor is the weight loss and nutrition clinic .The clinic is run by a well qualified nutritionist and wellness expert.The clinic provides a number of health solutions for various diseases and weight management .The diets are carefully customized for each individual to suit his/her lifesyle.We provide telephonic as well as consultation on whatsapp also for National and International clients.

NAFLD (Non-Alcoholic Fatty Liver Disease) happens when excess fat builds up in the liver without alcohol being the cause...
30/04/2026

NAFLD (Non-Alcoholic Fatty Liver Disease) happens when excess fat builds up in the liver without alcohol being the cause.
The reasons are mostly lifestyle and metabolism related:

1. Insulin resistance
when the body doesn’t use insulin well, more fat gets stored in the liver.

2. Overweight / central obesity
Especially belly fat is directly linked to liver fat accumulation.

3. Poor dietary patterns
High intake of sugar, refined carbs, fried foods, and ultra-processed foods.

4. Sedentary lifestyle
Low physical activity slows metabolism and fat burning.

5. Metabolic conditions
* Type 2 diabetes
* High cholesterol / triglycerides
* PCOS

6. Hormonal & age-related factors
Thyroid imbalance, peri-menopause, and aging can increase risk.

7. Genetics
Some people are more prone even with moderate lifestyle issues.

8. Rapid weight loss / crash dieting
very fast fat loss can also stress the liver.

NAFLD is largely a lifestyle disease driven by metabolic imbalance, but the good part is it’s reversible in early stages with the right approach

For a customised diet visit us at the clinic with ur reports : 9855710641

Mango; the season is here Come summer, and the most common question clients start asking🤔Can I eat mango, or will it mak...
07/04/2026

Mango; the season is here

Come summer, and the most common question clients start asking🤔

Can I eat mango, or will it make me gain weight?

Mango is called the King of fruits because
mango is loaded with nutrients:
• Rich in Vitamin C
• High in Vitamin A
• Contains fiber
• Has antioxidants
• Provides natural sugars

One medium mango (200 g pulp) gives:
• Calories: 130–150 cals
• Carbs: 30–35gms
• Fiber: 2–3gms

Does Mango Cause Weight Gain?
NO, but overeating does.

Mango itself doesn’t cause weight gain.
The problem is:
• Eating 2–3 mangoes at one go
• Pairing it with heavy meals or desserts
• Treating it as “free food” because it’s a fruit.
When eaten in moderation, mango can easily fit into a weight loss plan.

Common Myths:

❌ Mango is too sugary
✔️ Natural sugar with fiber is safe in moderation

❌ Mango causes weight gain
✔️ Excess calories cause weight gain

❌ Avoid mango in dieting
✔️ Portion control; not restriction

You don’t need to fear mangoes.
You just need to control the portion size.
* Eat mindfully, not fearfully.
* Enjoy seasonal fruits guilt-free.
Because health is not about restriction…
It’s about balance.

Dt Ritika lamba
MSc dietetics

Mulberries; The Underrated Superfruit You Should not IgnoreWe often chase superfoods, but forget the simple, seasonal fr...
07/04/2026

Mulberries; The Underrated Superfruit You Should not Ignore

We often chase superfoods, but forget the simple, seasonal fruit available around us. One such fruit is mulberry which is loaded with nutrition.

Mulberries are low in calories (just about 40–45 kcal per 100g), and are rich in vitamin C, iron, fiber, and antioxidants. They support immunity, gut health, and
are also great for the skin and ageing, all due to antioxidants like anthocyanins.

How Much to Eat:
Fresh mulberries: 1 small bowl (50–100g) daily
Dried mulberries: 1–2 tbsp (more concentrated sugars means more calories)

Fresh mulberries are seasonal—so enjoy them when available.

Arthritis Series Psoriatic Arthritis, When skin and joints both suffer. Unlike osteoarthritis, this is immune-driven inf...
25/02/2026

Arthritis Series

Psoriatic Arthritis, When skin and joints both suffer.
Unlike osteoarthritis, this is immune-driven inflammation; similar to Rheumatoid Arthritis but associated with Psoriasis.

Symptoms:
• Joint pain n swelling (often fingers n toes)
• Sausage-like swelling
• Morning stiffness
• Nail pitting or thickening
• Lower back pain
• Skin plaques-red and scaly patches

Tests and Diagnosis:
There is no single confirmatory test;
clinical diagnosis and investigations:
• ESR and CRP
• X-ray / MRI if needed
• Dermatology evaluation for psoriasis

Lifestyle Modifications
• Regular low-impact exercise like walking, swimming
• Strength training
• Sun exposure
• Stress reduction
• Proper sleep

There is no permanent cure, but it is manageable with right lifestyle and diet.
Autoimmune diseases flare with stress and poor gut health.

Early treatment prevents joint damage.
Maintain ideal body weight as obesity worsens inflammation.

Note : Not all joint pain is wear & tear.
Sometimes, your immune system is the real culprit.

For a customised diet contact at 9855710641
Dt Ritika lamba
MSc Dietetics

Arthritis series Gout is a type of inflammatory arthritis caused by high uric acid levels in the blood.Most commonly aff...
24/02/2026

Arthritis series

Gout is a type of inflammatory arthritis caused by high uric acid levels in the blood.

Most commonly affects:
Big toe
Ankles
Knees
Wrist & fingers

Uric acid increases due to:
• Excess purine intake
• Obesity n metabolic syndrome
• Insulin resistance
• Kidney dysfunction
• Certain medicines
• Genetic predisposition
It is very strongly linked with lifestyle disorders : obesity, fatty liver, hypertension, diabetes.

Tests :
• Serum Uric Acid
• CRP / ESR
• Joint fluid analysis (urate crystals)
• Kidney function tests
• Lipid profile

Management:
• Weight reduction reduces uric acid
• Improve insulin sensitivity; control BP, sugar, triglycerides
• Regular exercise
• Hydration is must

With proper treatment + diet discipline, gout is very well controlled.
Untreated gout can damage joints permanently.

For a customised diet contact us at 9855710641
Dt Ritika lamba
MSc dietetics

Arthritis series Let’s talk about : Rheumatoid Arthritis (RA)Most people confuse RA with age-related osteoarthritis. But...
23/02/2026

Arthritis series

Let’s talk about : Rheumatoid Arthritis (RA)

Most people confuse RA with age-related osteoarthritis. But Rheumatoid Arthritis is an autoimmune disease, it can begin in the 30s or 50s and affects women more commonly.
Joint swelling, stiffness- especially morning stiffness pain n deformity if untreated.

Diagnosis:
• Rheumatoid Factor (RF)
• Anti-CCP Antibody
• ESR n CRP
• CBC (anemia of chronic disease)
• X-ray / MRI (joint damage in later stages)
Early diagnosis means better long-term joint protection

A common question- is rheumatoid arthritis genetic

Yes — genetics increase susceptibility,
But genes alone don’t cause RA.
Genetics loads the gun but Lifestyle pulls the trigger.

Lifestyle factors may include:
• Smoking
• Chronic stress
• Gut dysbiosis
• Viral infections
• Hormonal factors

RA is not managed by painkillers alone.
Lifestyle and diet are important

Note : Persistent morning stiffness and small joint swelling of hands or feet - get tested.

For a customised diet contact us at 9855710641
Dt Ritika lamba
MSc Dietetics

Arthritis Series: Let’s talk about Osteoarthritis: You wake up stiffClimbing stairs hurtsSitting too long makes your kne...
21/02/2026

Arthritis Series:

Let’s talk about Osteoarthritis:
You wake up stiff
Climbing stairs hurts
Sitting too long makes your knees feel heavy

People think it’s due to age but what if it’s osteoarthritis

Osteoarthritis is a degenerative joint condition where the cartilage between bones slowly wears down

It most commonly affects:
• Knees
• Hips
• Spine
• Hands

It is not just an old-age disease; it can start in the 40s, especially with:
Excess weight
Sedentary lifestyle
Previous injury
Hormonal changes (especially in women)

There is no single osteoarthritis arthritis blood test.
Diagnosis includes:
Mainly X- Ray
It shows-
• Reduced joint space
• Bone spurs (osteophytes)
• Cartilage thinning
MRI only when needed .

Painkillers give temporary relief.
Weight management, muscle strengthening and anti inflammatory diet will give long-term relief.

Note: Movement is medicine.
Resting too much worsens stiffness.

For a customised diet contact us at 9855710641
Dt Ritika lamba
MSc Dietetics

Joint pain is not just ‘age’- it’s often inflammation, let’s talk about Arthritis. Arthritis is not one disease. It has ...
20/02/2026

Joint pain is not just ‘age’- it’s often inflammation, let’s talk about Arthritis.

Arthritis is not one disease.
It has different types:-

* Osteoarthritis (OR)
* Rheumatoid Arthritis (RA)
* Gout
* Psoriatic / Autoimmune arthritis
—
Diet cannot “cure” arthritis; but it can significantly reduce inflammation and slow progression

Arthritis is not just about joints.
It is about inflammation, immunity, metabolism and lifestyle.

The goal is not just pain relief —
The goal is reducing inflammation at its root.
-
For a customised diet contact us at 9855710641

Everyone blames fat for high cholesterol… but that’s not the full story.High cholesterol doesn’t just happen because you...
19/02/2026

Everyone blames fat for high cholesterol… but that’s not the full story.

High cholesterol doesn’t just happen because you ate ghee or eggs last week.
Many times, the real problem is poor metabolism.

When insulin stays high (because of stress, frequent eating, excess sugar, frequent snacking, poor sleep), the liver starts overproducing fats.
And results in Triglycerides increase.
LDL becomes smaller and more harmful.
ApoB rises; long before any symptoms show up.

That’s why two people with the same LDL can have totally different heart risk.

Instead of only removing eggs or red meat, we should focus on:
* Controlling blood sugar
* Reducing inflammation
* Improving insulin sensitivity
* Supporting metabolic health

Your cholesterol numbers are not a good / bad diet report card, they reflect your internal health; not just what you ate yesterday.

Fix the metabolism and cholesterol often improves naturally.



Consult us at 9855710641
Dt Ritika lamba

Your thyroid is not lazy and PCOD is not stubborn. You are just missing THIS one habitExercise is not just for weight lo...
14/02/2026

Your thyroid is not lazy and PCOD is not stubborn. You are just missing THIS one habit

Exercise is not just for weight loss — it’s a hormone regulator.
In thyroid cases, regular movement improves metabolism, reduces fatigue and helps the body use thyroid hormone better.

In PCOD, exercise improves insulin sensitivity and insulin control is the real game changer.It reduces inflammation, balances androgens and supports ovulation naturally.

Even 30–40 minutes of brisk walking + strength training can shift hormones in your favor.
Consistency matters more than intensity.
Your hormones respond to movement faster than you think.

Exercise is not an optional therapy; it is the first line of treatment.
So, before increasing your medicine dose, try prescribing exercise.




Dt Ritika lamba
9855710641

Weightloss medications are not magic and they are not bad either. They work by reducing hunger and helping control blood...
11/02/2026

Weightloss medications are not magic and they are not bad either. They work by reducing hunger and helping control blood sugar.

The problem is not the medicine; it’s using it without a proper plan.

If you don’t eat enough protein or do strength training, you won’t just lose fat you will lose muscle too. Muscle loss can slow your metabolism and make you feel weak and tired.

Weight loss should not only be about dropping kilos. It should protect your strength, hormones and longterm health.

These injections can support progress but they cannot replace healthy eating habits and a good lifestyle.

😑The injection does not build muscle.
😑It does not fix sleep.
😑It does not regulate stress.
😑It does not hydrate your body.

It only reduces appetite; Bhook kam karta hai sirf🙄

And remember — once the drug stops, habits remain.
Use them wisely with a healthy diet and lifestyle; not as a shortcut for weight loss only.



Contact us for a well balanced diet with your weightloss drugs.
Dt Ritika lamba
9855710641

Address

82 Maya Nagar, Near Rose Garden
Ludhiana
141001

Opening Hours

Monday 10am - 12pm
5:30pm - 7pm
Tuesday 10am - 12pm
5:30pm - 7pm
Wednesday 10am - 12pm
5:30pm - 7pm
Thursday 10am - 12pm
5:30pm - 7pm
Friday 10am - 12pm
5:30pm - 7pm
Saturday 10am - 12pm
5:30pm - 7pm

Telephone

+919855710641

Website

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