Beyond Kilos & Inches

Beyond Kilos & Inches Dietician, Nutrition Educator, Researcher https://deeptanagpal.com/ Dr. A.P.J. Abdul Kalam.

About Deepta Nagpal
Deepta Nagpal is gold medalist in post graduation (Food & Nutrition) from Kurukshetra University. She has extensive experience in clinical dietetics with elite hospitals like All India Institute of Medical Sciences, Army Research & Referral Hospital & PGI Chandigarh. She has practiced dietetics to various high profile clients including Former President of India H.E. She is cu

rrently based out of Mumbai and has been working with corporate clients in improving the food habits of their employees.

Celiac disease does not always look the same in every person.While some individuals experience obvious digestive symptom...
19/06/2026

Celiac disease does not always look the same in every person.

While some individuals experience obvious digestive symptoms after consuming gluten-containing foods, others may have very few noticeable symptoms despite ongoing intestinal damage. This is known as silent or asymptomatic celiac disease.

A person may feel "mostly fine" while still developing:
• Anemia
• Fatigue
• Iron deficiency
• Poor nutrient absorption
• Bone health concerns

This is one reason celiac disease can go undiagnosed for years.

What actually happens?

Celiac disease is an autoimmune condition. When someone with celiac disease consumes gluten, the immune system reacts abnormally and attacks the lining of the small intestine, including an enzyme called tissue transglutaminase (tTG).

Over time, this damages the villi, the tiny finger-like structures responsible for absorbing nutrients. As a result, absorption of iron, calcium, vitamin D, folate, protein, and other essential nutrients may be affected.

Is it the same as "leaky gut"?

Not exactly. Celiac disease can increase intestinal permeability, but it is a medically recognized autoimmune disorder with specific testing and immune mechanisms, not simply a wellness trend term.

Cross-contamination is another important concern. Even if a food appears gluten-free, exposure can occur through shared toasters, cutting boards, knives, bakery trays, frying oil, pasta water, or kitchen surfaces.

Practical tips:
• Read ingredient labels carefully every time.
• Don't assume "healthy" means gluten-free.
• Ask restaurants about cross-contamination practices.
• Store gluten-free foods separately if needed.
• Build meals around naturally gluten-free whole foods.
• Follow up regularly with your healthcare professional or dietitian.

Managing celiac disease is not about following a trend diet, it's about protecting long-term gut health and nutrient absorption.

Creatine is a compound made from three amino acids and is naturally stored mostly in your muscles, with smaller amounts ...
18/06/2026

Creatine is a compound made from three amino acids and is naturally stored mostly in your muscles, with smaller amounts in the brain. Your body produces creatine through the liver, kidneys, and pancreas, and you also get it from foods like red meat and seafood. Most supplements use creatine monohydrate.

What does creatine actually do?

Your muscles use ATP for energy. During intense exercise, ATP gets depleted quickly. Creatine helps regenerate ATP faster, allowing your muscles to produce energy more efficiently during short bursts of activity.

This is why many people notice:
• Improved strength
• Better workout performance
• Less fatigue during training
• Faster recovery
• Fuller-looking muscles
• Gradual muscle gain when combined with resistance training

Creatine is not a steroid and it does not magically build muscle on its own. It helps you train better, and that better training leads to results.

Does creatine cause water weight?
Yes, but mostly inside the muscles. A small increase of 1–3 kg can happen initially because water is stored within muscle cells. This is not the same as gaining body fat.

Is creatine safe?
Creatine monohydrate is one of the most researched supplements in the world. Research generally shows it is safe for healthy individuals when taken in recommended amounts, typically 3–5 g daily.

Common myths:
• Creatine is a steroid: False.
• You must cycle creatine: Not necessary for most people.
• Creatine damages kidneys: Research does not show kidney damage in healthy people, though those with kidney disease should seek medical advice first.

Women can benefit from creatine too. It may support strength, exercise performance, muscle recovery, muscle and bone health, and energy levels during training. Creatine alone does not make women bulky.

Emerging research is also exploring creatine's role in brain health, mental fatigue, memory, healthy aging, and brain fog, especially during stress, poor sleep, hormonal changes, and aging.

17/06/2026

If you’ve been taking your iron supplement with milk, this one’s for you.

Iron gives you energy, supports immunity, carries oxygen, and helps reduce fatigue.
Calcium strengthens bones, supports muscles, heart function and nerves.

Both are essential, BUT not at the same time. When eaten together, calcium temporarily blocks iron absorption.

This matters a lot if you’re:
• Anemic
• Have heavy periods
• Pregnant
• Struggling with fatigue, hair fall or dizziness
• Vegetarian (plant iron is most affected)

Did you know this? Tell me in the comments!

Diabetic foot ulcers are one of the most serious yet preventable complications of diabetes.Over time, high blood sugar c...
16/06/2026

Diabetic foot ulcers are one of the most serious yet preventable complications of diabetes.

Over time, high blood sugar can damage nerves (neuropathy) and reduce blood circulation, making it harder to feel injuries and slower for wounds to heal. Even a small cut, blister, crack, or shoe bite can develop into a diabetic foot ulcer if ignored.

Watch for warning signs such as redness, swelling, warmth, cracks, blisters, drainage, unusual odor, skin discoloration, numbness, tingling, or wounds that don't heal.

Daily foot care can significantly reduce your risk:
• Inspect your feet every day, including between the toes and the soles.
• Wash with lukewarm water and mild soap.
• Dry thoroughly, especially between the toes.
• Moisturize dry skin, but avoid applying cream between the toes.
• Never ignore small cuts, scratches, or shoe bites.
• Wear comfortable, well-fitting footwear and avoid walking barefoot.
• Change socks daily.
• Trim nails carefully and seek professional care if needed.
• Protect feet from burns, heat, and injury.

Nutrition also plays a major role in preventing complications and supporting healing.

To reduce glucose spikes:
• Follow the plate method: ½ vegetables, ¼ protein, ¼ complex carbohydrates.
• Choose whole grains, millets, oats, legumes, and other fibre-rich foods.
• Start the day with a protein-rich breakfast such as eggs, paneer, Greek yogurt, tofu, sprouts, or dal chilla.
• Pair carbohydrates with protein and fibre to slow glucose absorption.
• Stay hydrated and limit sugary drinks.
• Avoid long gaps between meals.
• Include healthy fats from nuts, seeds, olive oil, and fatty fish.
• Monitor foods that trigger larger glucose spikes.

Seek medical attention immediately if you notice an open wound, increasing redness, swelling, discharge, foul smell, blackened skin, fever, or a wound that isn't healing.

Good nutrition, stable blood sugar levels, proper footwear, and daily foot inspection work together to protect mobility, circulation, healing, and long-term health.

A few minutes of daily foot care today can help prevent months of complications later.

Protein restriction is one of the most misunderstood aspects of Chronic Kidney Disease (CKD).Many people assume that any...
15/06/2026

Protein restriction is one of the most misunderstood aspects of Chronic Kidney Disease (CKD).

Many people assume that anyone with kidney disease should drastically reduce protein intake. In reality, protein requirements vary depending on the stage of CKD, whether a person is on dialysis, their nutritional status, age, muscle mass, and the presence of conditions such as diabetes.

In early CKD (Stages 1–2), severe restriction is usually unnecessary. As kidney function declines (Stages 3–5), protein intake may need to be moderated under professional guidance to help reduce kidney workload while preserving muscle mass.

However, once dialysis begins, protein requirements increase because dialysis removes protein waste but also causes protein losses from the body.

When choosing protein sources:
• High-quality proteins such as eggs, fish, chicken, low-fat dairy, tofu, and paneer are often preferred.
• Plant proteins like dals, beans, and tofu can also be included and may offer benefits for heart and kidney health.
• In advanced CKD, potassium and phosphorus levels may need closer monitoring.

Practical tips:
• Spread protein intake across meals.
• Prioritize fresh home-cooked foods.
• Avoid excessive protein supplements unless prescribed.
• Limit processed meats and ultra-processed foods.
• Stay hydrated as advised by your healthcare team.
• Work with a renal dietitian whenever possible.

The goal is not maximum protein or minimum protein, it is the right amount for your stage of CKD.

Some testimonials remind me why I chose this profession.What touched me most was not just the results, but the trust. Ov...
14/06/2026

Some testimonials remind me why I chose this profession.

What touched me most was not just the results, but the trust. Over the years, she embraced the process of understanding her body rather than chasing quick fixes.

When she told me that increased sitting no longer led to the extreme bloating she once struggled with, and that her brain fog had completely disappeared, I couldn't have been happier. These are the changes that truly improve quality of life.

Healing the gut is rarely about a fancy diet or a temporary solution. It's about understanding the body's signals, addressing the root cause, and making changes that are sustainable.

Thank you for your kind words and for trusting me and my team with your health journey. Messages like these make all the hard work worthwhile. Grateful to be a part of your journey and excited for everything that lies ahead.

Looking for a gut-friendly snack that’s high in protein and easy to make?These Dahi Paneer Kebabs are crisp on the outsi...
14/06/2026

Looking for a gut-friendly snack that’s high in protein and easy to make?

These Dahi Paneer Kebabs are crisp on the outside, soft on the inside, and packed with protein to keep you satisfied. Made with simple ingredients like hung curd, paneer, and fresh herbs, they’re a great option for evening hunger pangs, light meals, or healthy entertaining.

The best part? They come together in under 25 minutes and can be air-fried or pan-cooked with minimal oil.

Save this recipe and try it the next time you're craving something flavourful, nourishing, and gut-friendly.

13/06/2026

Front-of-pack labels can be a game-changer for healthier choices! In Australia, the Health Star Rating (HSR) helps shoppers quickly compare products, from whole grains to sugary snacks, at a glance.

In India, where lifestyle diseases like obesity, diabetes, and heart disease are on the rise, our current nutrition labels are too technical and confusing. A simple star rating system could help consumers make smarter choices and encourage food companies to reformulate for better health.

It’s time we make nutrition simple, transparent, and actionable for every family.

Many people assume that completing their daily workout is enough to offset the effects of sitting for the rest of the da...
12/06/2026

Many people assume that completing their daily workout is enough to offset the effects of sitting for the rest of the day.

The science suggests otherwise.

Even in individuals who exercise regularly, long periods of uninterrupted sitting may still influence:
• Insulin sensitivity
• Post-meal glucose regulation
• Lipid metabolism
• Vascular function
• Lower body circulation

This is because human metabolism responds not only to exercise, but also to the absence of movement.

The issue is often not just: "Do you exercise?"

It's also: "How long do you remain inactive between movement?"

A one-hour workout cannot always physiologically offset 10–12 hours of uninterrupted sitting.

From a clinical perspective, health is not built only through dedicated exercise sessions. It is also shaped by the small movement patterns repeated throughout the day.

Sometimes the body needs less "hardcore training" and more frequent reminders that it was designed to move.

Protein powders can be convenient, but they are not a magic requirement for meeting your daily protein needs.In this fea...
11/06/2026

Protein powders can be convenient, but they are not a magic requirement for meeting your daily protein needs.

In this feature, I discuss why whole foods continue to be one of the most effective, affordable, and sustainable ways to support recovery, muscle health, and overall nutrition. From paneer and curd to eggs, poha, sprouts, and other everyday foods, there are plenty of budget-friendly options that can help you meet your protein goals without relying solely on supplements.

Nutrition should be practical, accessible, and tailored to your lifestyle, not driven by marketing trends.

Read the complete article to learn more about simple post-workout meal ideas and how to build a protein-rich diet using foods that are already part of your kitchen.

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