Program
Healthy Weight Loss Program
In short
My Plate Manager runs a food-first weight loss program in Gurgaon led by dietician Binny Choudhry, built on balanced calories and sustainable habits rather than crash diets, so the weight stays off.
A weight loss plan only works when it fits your life. Binny designs each plan around your routine, food preferences and medical history — so you lose fat steadily while still eating meals you enjoy.
What you get
- Customised calorie and macro targets for your body
- Indian, home-style meals you actually like
- Weekly follow-ups and course-corrections
- No starvation, no banned-food lists, no quick-fix pills
How the weight loss program works
The program starts with a detailed consultation where Binny reviews your current eating pattern, daily routine, sleep, activity, medical history and any lab reports you have. From this she works out a realistic daily calorie target that creates a gentle deficit — usually a few hundred calories below your maintenance needs, never a drastic cut. That target is then translated into an everyday Indian meal plan built around the food you already cook at home. You are not handed a generic photocopied chart; the plan accounts for whether you are vegetarian or non-vegetarian, how much time you have to cook, your office canteen or tiffin situation, and the foods you genuinely enjoy. Every week or two you check in, share your weight and how the plan felt, and Binny adjusts portions, swaps or meal timing so progress keeps moving without you feeling deprived.
What a typical day of eating looks like
A normal day is built from familiar home food, portioned sensibly. It might open with a protein-forward breakfast — besan chilla with curd, a vegetable poha with peanuts, or two eggs with a multigrain roti — alongside a cup of tea or coffee. Mid-morning could be a fruit or a handful of nuts. Lunch is the classic Indian plate rebalanced: one to two rotis or a measured portion of rice, a bowl of dal or rajma, a generous sabzi, and curd or salad to fill the plate without piling on calories. An evening snack keeps hunger from spiralling — roasted chana, sprouts chaat, or fruit with a cup of chai. Dinner stays lighter and earlier where possible: a vegetable and dal or paneer with roti, or a moong dal khichdi with curd. The structure keeps you full, keeps protein and fibre high, and keeps blood sugar steady so cravings fade.
What results to expect and how soon
A healthy, sustainable rate of fat loss is roughly 2 to 4 kg a month, depending on your starting weight, how much you move and how closely you follow the plan. The first week or two often shows a slightly larger drop as water weight settles, after which the trend becomes steadier. Just as importantly, most people notice better energy, fewer cravings, less bloating and improved digestion within the first few weeks — well before the number on the scale tells the full story. Binny deliberately avoids miracle promises: rapid crash-style loss almost always comes back, so the goal here is weight you actually keep off.
Why this food-first approach works
The science of weight loss is not mysterious — a modest, consistent calorie deficit paired with enough protein and fibre is what reliably shifts fat while protecting muscle. What most diets get wrong is sustainability: extreme restriction, banned-food lists and detox gimmicks are simply too unpleasant to continue, so people rebound. By keeping meals familiar, balanced and satisfying, this approach makes the deficit easy to live with for months rather than days. That is why it holds up long after fad diets have been abandoned.
Common mistakes and who it is for
The most common mistakes Binny helps people fix are skipping meals (which backfires into overeating later), cutting out entire food groups, eating too little protein, and drinking their calories through juices and sugary chai. The program suits any adult who wants steady, lasting fat loss without fad diets, pills or starvation — whether you have 5 kg or 30 kg to lose. If you have a medical condition such as thyroid disorder, PCOS or diabetes, the plan is personalised around it and designed to work alongside your treating doctor.
Questions
How much weight can I lose in a month?+
A healthy, sustainable rate is 2–4 kg per month depending on your starting point, activity and adherence. The goal is fat loss you keep, not water weight you regain.
Will I have to give up my favourite foods?+
No. The plan is built around balance — your favourite foods are worked in so the diet is liveable long-term. Nothing is permanently banned; portions and frequency are simply managed.
How much does a weight loss dietician in Gurgaon charge?+
Fees depend on the length and type of plan you choose, since every plan is fully customised. Binny shares a clear quote during your first consultation so you know exactly what to expect.
Do you offer online consultations?+
Yes. Plans and follow-ups can be handled online for clients across Gurgaon and beyond, so you can start and continue the program from home.