Individually designed fat loss muscle gain diet by Nutritionalist Priyanka Mittal, AIIMS- & Apollo-trained, based on you, your target & your kitchen in India.
Not a generic chart made by some experts in an air-conditioned cabin, who has no idea how you actually get your food. To end the cycle, and just for you:
- Lose fat without losing muscle
- Continued support on whatsApp
- Roti, dal, and rice stay on your plate
- Women and Men plans, beginner to gym enthusiast
Sir Ganga Ram Hospital · Apollo Indraprastha · Delhi Diabetes Research Centre She is an AIIMS & Apollo-trained clinical dietitian with 14+ years of experience helping clients manage complex autoimmune and metabolic conditions through personalised, food-first nutrition.
A personalised plan designed by Dietitian Priyanka Mittal, AIIMS and Apollo-trained, with clinical diabetes and insulin resistance experience.
Built around your HbA1c, fasting insulin and HOMA-IR, not a printed diet chart that ignores your reports and your favourite foods.
- Read your insulin, not just your sugar
- Ongoing WhatsApp support
- Roti and rice stay on your plate
- Type 2, prediabetes and gestational
Sir Ganga Ram Hospital · Apollo Indraprastha · Delhi Diabetes Research Centre She is an AIIMS & Apollo-trained clinical dietitian with 14+ years of experience helping clients manage complex autoimmune and metabolic conditions through personalised, food-first nutrition.
If you have been dieting for several months, lost some weight, and still have a soft look and feel tired, then you are probably asking what went wrong. What should you be eating? What should you avoid? And can you ever look toned and strong without sacrificing the things you love?
Yes, you can most definitely lose fat and gain muscle simultaneously, and a great many people do by eating correctly and training correctly. Don’t leave feeling stale; now you have the answer – change to the right plan.
What Is Fat Loss Muscle Gain And How Does It Work?
Nourishing your body Energy comes from eating and when your intake is less than what your body needs your body will start burning stored fat to help deliver the energy you need. If your intake does not have enough protein and you do not train your muscles your body will burn up your muscles too.
Muscle packs out your body and increases your metabolic rate. The fat loss muscle gain diet uses a small calorie deficit (just enough for you to train) with enough protein to keep all the muscle you can while training. Starving yourself of calories for long periods causes a slow down of the metabolism and it’s quick to shoot up again if you start eating more. Crash dieting usually leaves you smaller and softer called Skinny-fat.
Fat Loss and Muscle Gain in India: The Numbers
India is gaining body fat quickly, while protein intake and muscle health are lagging behind. The stats explain why.
Roughly one-third of Indian women and men are overweight or obese (NFHS-6(2023-24)). Generalised obesity is 28.6% of the population, belly obesity is 39.5%. And at a state level, the highest rate of abdominal obesity is 61.2% in Puducherry and the lowest 18.4% in Jharkhand.
We need more protein. The ICMR recommends 0.8 to 1 grams per kg of body weight, but on average, people eat just 0.6 grams per kg. Cereals are hte main source of protein in Indian diets, providing nearly 60% of daily protein. A 2018 InBody-Ipsos survey found more than 70% of Indians had poor muscle health.
Just fill in your details, our team will reach out within 2 hours to schedule your FREE consultation. Personalised to your blood reports, symptoms and lifestyle, with ongoing WhatsApp support.
Client Success at a Glance
Clients
Happy users
Avg Weight Lost
Google Rating
Countries Served
What Are The Different Types Of Body Goals?
Weight Loss: For a lower scale weight. May include muscle loss if protein and training are low.
Muscle Gain: For bigger, stronger muscles and higher weight, on a daily calorie intake above your metabolic needs. Some fat may also be gained.
Fat Loss with Muscle Gain (Recomposition): For less fat and higher or equal weight on your current or slightly higher calorie intake, with training and enough protein. This is best with strength training.
Maintenance and Toning: For a maintained shape and strength following a weight loss or muscle gain goal.
Get to Know Your Healthy Numbers
Measure | Healthy Range | Needs Attention |
BMI (for Asians) | 18.5 to 22.9 | 23 and above |
Waist Size, Women | Less than 80 cm | 80 cm or more |
Waist Size, Men | Less than 90 cm | 90 cm or more |
Body Fat, Women | About 21% to 31% | 32% or more |
Body Fat, Men | About 14% to 24% | 25% or more |
Why Are Indians More Prone To Fat Gain & Less To Muscle?
1
Indians tend to have high body fat levels, especially around the belly even with a normal BMI. Risks can start at a lower BMI, that’s why waist size can matter.
2
Roti and rice are filling and low cost. Athletes train at high cost, so they get enough; the rest do not.
3
Shows up in studies as smaller body size, more fat and less muscle. Less muscle means less glucose is used, and a slower metabolism.
4
Legs in traffic, heart in office, weak muscles in gym, fat takes over slowly.
5
Muscle declines at 1% to 2% a year, more quickly if one does not train. Women lose their muscles around the time of menopause due to low oestrogen. You can take the edge off this with strength training and enough protein.
What Are The Early Signs That You Need a Better Plan?
- You are losing weight but your body still looks soft
- You get extremely weak or tired while exercising
- You are losing hair or have low energy levels on a diet
- You are starving and hungry, especially in the evening
- It takes long for your sore muscles to relax
- The weight scale does not move despite regular training
- You don’t know how much of protein you are eating every day
How Do Indyte Access Your Starting Point?
Our dietitian will have a look at your height, weight, waist and body fat, your daily routine and habits. If your blood reports like haemoglobin, Vitamin D, B12, and thyroid have been done, we will also look at them. We work out your total calories and protein intake, and plan the meal timings.
Changes for Fat Loss With Muscle Gain
Your all meals should be a mixture of any protein, high fibre foods and vegetables. Cut refined grains out and use whole grains or millets and add protein to 3-4 meals, without compromising on sugar loaded beverages and processed foods.
Set a goal based on the SMART framework, this should be specific, measurable, attainable, relevant and time bound. Instead of ‘I want to eat healthy’ – ‘I will have vegetable protein everyday during lunch’.
Perform 2 or more days of strength training in a week, and aim at approximately 150 minutes of moderate intensity activity.
Take note of your waist measurement, progress pictures, energy levels and the weights which you lift apart from the scale reading. As you lose fat and gain muscle your weight may stay the same but your body shape will change.
7 to 9 hours of sleep helps muscle repair and reduce hunger and appetite. Walking, Yoga and Deep Breathing techniques can be used to learn how to deal with stress and anxiety of the day.
Could Your Blood Sugar Need Closer Attention?
Tick what applies to you. This isn’t a diagnosis, just a quick way to see if a personalised approach could help.
You ticked 10 of 10. The last four are classic signs of insulin resistance, which usually starts years before sugar rises. A plan built on your actual reports is likely to help more than a generic diet chart.
Understand Your Numbers
The three markers we read together. Share your latest report and our team will tell you where you actually stand, free of charge.
| Category | HbA1c | Fasting sugar | HOMA-IR |
|---|---|---|---|
| Normal | Below 5.7% | Below 100 mg/dL | Below 1.0 |
| Early insulin resistance | Often still normal | Often still normal | 1.9 and above |
| Prediabetes | 5.7% to 6.4% | 100 to 125 mg/dL | Usually 2.0 to 2.9 |
| Diabetes | 6.5% and above | 126 mg/dL and above | 2.9 and above |
Read the middle row carefully. Insulin resistance shows up on HOMA-IR while HbA1c and fasting sugar still read normal, which is why it is so often missed. HOMA-IR is calculated from your fasting insulin and fasting glucose together.
General clinical reference ranges, and HOMA-IR cut-offs vary between laboratories. Always interpret your own report with your doctor or our dietitian team.
INDYTE vs Other Weight Loss Options
| Feature / Option | indyte Weight Loss Diet Plan | DIY Diets | Gym Only | Fad / Crash Diets |
|---|---|---|---|---|
| Personalized diet plan | Yes | ✕ No | ✕ No | ✕ One-size restrictions |
| Nutrition expert support | Weekly support | ✕ No | ✕ Only workouts | ✕ No |
| Fast yet sustainable weight loss | Yes | ✕ No | ✕ No | ✕ Temporary |
| No supplements required | Yes | ✕ Maybe | ✕ No | ✕ Often forced |
| Easy meals based on your lifestyle | Yes | ✕ No | ✕ No | ✕ No |
| Ongoing progress tracking | Yes | ✕ No | ✕ No | ✕ No |
| Safe, scientific & realistic | Yes | ✕ No | ✕ No | ✕ No |
| Motivation and Push to achieve health goals | Yes | ✕ No | ✕ No | ✕ No |
Why Should You Work with Dietitian Priyanka Mittal?
Dietitian Priyanka Mittal is the founder of Indyte and a clinical dietitian who helps people lose fat, build strength and eat well without giving up the foods they love.
- 14+ years of experience in clinical practice and nutrition communication
- Trained at AIIMS, and worked in the government. At Sir Ganga Ram Hospital and in the corporate sector at Apollo Indraprastha
- Uses 100% Indian food: dal, rice, roti, and your family kitchen
- Keeps your plan truly personalised to your body, your goal, your kitchen
- Uses nothing but real food, no expensive supplements
- Supports your day, your workouts and your long-term goals with WhatsApp follow-up
- 12000+ clients in 48+ countries, with 4.9-star Google ratings.
Google reviews
Experience
Google Rating
Trained
Dietitian Priyanka Mittal
14+ Years · Handled 2000+ Diabetes cases · 45+ Countries
She completed a 6-month internship at AIIMS and a 3-month internship at Max Hospital, Shalimar Bagh, and has worked at Sir Ganga Ram Hospital and Indraprastha Apollo Hospitals. She trained as a Diabetes Educator at the Delhi Diabetes Research Centre, working alongside senior endocrinologists. Insulin resistance and diabetes are her core clinical strength. She is the founder of Indyte, a DPIIT-recognized startup, and author of Nourish Flavours.
She leads a full clinical team, and together they have worked with thousands of clients on diabetes, prediabetes, insulin resistance, PCOS and thyroid, in India and internationally.
- Insulin Resistance & Diabetes Expert
- AIIMS
- Apollo
- Sir Ganga Ram
- Max
- Delhi Diabetes Research Centre
- 14+ yrs experience
- DPIIT-recognized founder
Talk to our health experts now for immediate guidance
Talk to our health experts now for immediate guidance
Schedule a call with our team at a time that works best for you
How Does Indyte Work for Fat Loss and Muscle Gain?
- Steady fat loss without losing muscle
- Toned, not just weight-reduced body
- Long-term food habits for a lifetime
- More strength and energy
- Less hunger and fewer cravings
- Support for PCOS, thyroid and other personal health concerns
What Actually Moved on Their Reports
Real numbers from real Indyte clients, each one quoted from a public Google review.
HBA1C
Google review, 5★
HBA1C
Google review, 5★
FASTING SUGAR
Google review, 4★
HBA1C IN PREGNANCY
Chetna Bajaj
Google review, 5★
These are individual results, not a promise. What your reports do depends on your starting health, your treatment, how closely you follow the plan, and your lifestyle. Indyte’s plans support, and never replace, your doctor’s prescribed treatment.
Real Diabetes & Prediabetes Journeys With Indyte
Indian food. Personalised plans. Hormones balanced.
Fasting blood sugar 248 mg/dL to 102 mg/dL
A government teacher managing fatty liver (Grade 2), thyroid imbalance, acidity and high stress alongside diabetes. Balanced macros, herbal support and yoga brought her fasting sugar back into a normal range.
Source: published Indyte case study.
7 kg down, 3 inches down, medicine dose reduced by his own doctor
He was waking four to five times a night to urinate. His wife wrote that his sugar is now fully controlled, he sleeps well, and his doctor has reduced his medication.
Source: Komal Thakur, Google review, 5★.
Documented improvement in HbA1c, cholesterol, digestion and energy
She came to us with several overlapping concerns at once: prediabetes, autoimmune thyroid inflammation (Hashimoto’s), chronic gut dysfunction, elevated cholesterol and persistent inflammation. An integrative plan addressed all of them together.
Source: published Indyte case study.
Individual results may vary based on starting health status, adherence to the plan, and lifestyle factors. Testimonials reflect real client experiences at Indyte and are shared with permission. Indyte’s plans support, and never replace, your doctor’s prescribed treatment.
What Clients Say on Google
Real results from real clients — verified Google reviews.
Real Client Video Stories
Real transformations, in their own words
Source: client-submitted testimonials on the Indyte YouTube channel. Results vary by individual.
