Swasth Marg

Swasth Marg Transform your health with personalized nutrition 🥗
✔ Diet Plans
✔ Consultation
✔ Daily Recipes
✔ 24/7 Support

10/08/2026

Which supplements should I actually take?” 💬

With endless wellness trends on social media, it’s easy to get overwhelmed. But as a clinical dietitian, I prefer keeping it simple, evidence-backed, and focused on essential baseline health:

• Vitamin D: Bones, immunity, and overall vitality
• Vitamin B12: Red blood cell formation & cellular energy
• Selenium: Key for thyroid health and combating oxidative stress
• Magnesium: Relaxes muscles, aids sleep, and regulates stress
• Omega-3s: Essential fatty acids for brain function and heart health

Which of these 5 are already part of your daily routine? Let me know in the comments below! 👇

Shot at : RJ Aashish Media



[ clinical dietitian, supplements, research based, evidence based, vitamin D, vitamin b12, magnesium, selenium, omega 3, podcast, Instagram, nutrition, functional nutrition]

07/08/2026

Half the world is running behind weight loss… but does anyone actually stop to check if what they’re eating is even right? 🍽️

I get this asked almost every day so instead of giving a complicated answer, I broke it down into something you can literally see and apply on your plate, today.

The Plate Division Method:

✅ 1/2 of your plate → Vegetables (raw + cooked) — for fibre, micronutrients, and gut health
✅ 1/4 of your plate → Protein — dal, paneer, eggs, chicken, fish, soya — this is what most Indian plates lack
✅ 1/4 of your plate → Good quality carbohydrates — roti, rice, millets — your body’s primary fuel, not the enemy

No calorie counting. No weighing food. No cutting out entire food groups. Just a visual, sustainable way to build every meal — lunch, dinner, even your tiffin.

Why does this work? Because it naturally controls portion size, balances your blood sugar, keeps you full longer, and takes the guesswork out of “am I eating too much/too little” without you ever picking up a measuring tape or an app.

This is literally step one before we even get into macros, meal timing, or supplements. Master this, and you’ve already solved 70% of your “diet confusion.”

🚩Shot at : RJ Aashish Media



[ weight loss, fat loss, obesity, overweight, Indian plate, healthy plate, Indian foods, energy, protein, carbohydrates, fats, vitamins, minerals, dietitian, nutrition]

Your scale can measure your weight. It cannot measure your progress. 🎯We’ve been trained to treat that one number as the...
06/08/2026

Your scale can measure your weight. It cannot measure your progress. 🎯

We’ve been trained to treat that one number as the full truth but it’s honestly one of the least informative numbers in your health journey. Here’s everything it’s silently missing:

💧 Water retention — sodium, carbs, even the weather can shift how much water your body is holding on any given day

💪 Muscle you’ve built — muscle is denser than fat, so gaining it can add weight even as your body gets leaner and more toned

🍽️ Food still in digestion — what you ate in the last 24 hours is still physically inside you, sitting on the scale with you

🩸 Hormonal shifts — the week before your period, water retention alone can shift the number by 1-2kg for many women

😴 Stress and poor sleep — even one bad night raises cortisol, and cortisol makes your body hold onto water

🦴 Bone density changes — slower and subtler, but a real part of your body composition that the scale can’t isolate

None of these mean you’re failing. They mean you’re human, and your body is doing what bodies do.

Real progress rarely shows up as a clean, steady number going down. It shows up in how your clothes fit, how much energy you have, how much you can lift, how well you sleep, and whether you’re actually able to sustain your habits — not in whether the scale moved by 0.5kg this week.

This is exactly why I ask my clients to track more than just weight. The scale is one data point out of many, not the verdict on your effort.



[ weight loss, fat loss, progress, weight, weighing scale, dietitian, nutrition, obesity, holistic health]

Address

Pune

Website

Alerts

Be the first to know and let us send you an email when Swasth Marg posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category