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Dt. Rakhi Khurana - Dietitian/Nutritionist, Delhi

Dt. Rakhi Khurana

88 (10 ratings)
Bsc - Home Science

Dietitian/Nutritionist, Delhi

22 Years Experience  ·  3000 at clinic  ·  ₹300 online
Book appointment and get ₹125 LybrateCash (Lybrate Wallet) after your visit
Dt. Rakhi Khurana 88% (10 ratings) Bsc - Home Science Dietitian/Nutritionist, Delhi
22 Years Experience  ·  3000 at clinic  ·  ₹300 online
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Hi, <br/><br/>I am Dr. Rakhi Khurana. I have 18 years of experience. I give diet on cholesterol, ...

Hi,

I am Dr. Rakhi Khurana. I have 18 years of experience. I give diet on cholesterol, diabetes, child nutrition. My specialty is in PCOS. Nowadays, this disease is very common. Today we will talk about how to lose weight with a nutritional diet. Myth: People think that they have to leave all the food what they love. But it is not like that. It is all about the right combination and timings. Follow the balanced and nutritious diet. If you want to diet, start it with detox water. In morning, you can have jeera water, meethi water, dalchini water but then it should be into the supervision. You should start eating salads and fruits. this is very important. To lose weight you have to have the right dietary fiber.

Activities like exercises are important. Water intake is very important. You have to have 8-10 glasses of water a day or 3 liters of water a day. Never stay empty stomach. Have something after every 2 hours to maintain the BMI. In the morning, have milk and cereals. Do not have dinner after 8 pm. Have your dinner between 7-8 pm. Do not have carbs after 8 pm. Include curd and quinoa in your diet. Whatever you are eating is not going to make you fat. It is only about how healthy food do you eat.

Thank You!

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Personal Statement

My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Dt. Rakhi Khurana
Dt. Ms. Rakhi Khurana is a trusted Dietitian/Nutritionist in Ashok Vihar, Delhi. He has been a successful Dietitian/Nutritionist for the last 20 years. He has completed MSc Dietitian. He is currently practising at Diet Clinic in Ashok Vihar, Delhi. Book an appointment online with Dt. Ms. Rakhi Khurana on Lybrate.com.

Lybrate.com has top trusted Dietitian/Nutritionists from across India. You will find Dietitian/Nutritionists with more than 25 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
Bsc - Home Science - Lady Irwin College - 1997
Languages spoken
English
Hindi
Professional Memberships
Indian Dietetic Association

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C -2/14, Phase-2, Ashok Vihar, Near Presidium SchoolDelhi Get Directions
3000 at clinic
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10 Foods That Can Help Lower Cholesterol Levels!

Bsc - Home Science
Dietitian/Nutritionist, Delhi
10 Foods That Can Help Lower Cholesterol Levels!

Food plays a vital role in lowering cholesterol apart from timely medication. Here is a list of 10 foods that contribute to a great extent in lowering the cholesterol level:

  1. OatsChanging the morning meal is the first action you should take. Oatmeal can bring down the LDL level to a staggering 5.3 percent in a matter of 6 weeks. It contains beta-glucan, which is capable of absorbing the LDL present in the blood.
  2. Red wineYou can cheer to reduce cholesterol with a glass of red wine in hand. A study conducted by the Universidad Complutense de Madrid in Spain found that red wine can reduce the cholesterol level up to 9 percent owing to a vital component known as Rioja present in it.
  3. Salmon Fish: Fatty and salmon fish contains Omega-3 fatty acids. They are known to be extremely effective for diseases such as dementia, cardiovascular diseases and much more. A study conducted by the Loma Linda University found that Omega-3 can increase the HDL by up to 4 percent. 
  4. Nuts: Nuts can reduce the cholesterol by up to 9.3 percent, a study by the American Journal of Clinical Nutrition revealed. 1.5 oz of regular consumption of nuts greatly helps in bringing down cholesterol. Since nuts are very rich in protein, portion control is necessary to refrain from putting on weight.
  5. BeansA research conducted by the Arizona State Polytechnic University revealed that adding beans to soup can bring down the LDL up to 8 percent. Owing to their rich fibre content, they effectively absorb cholesterol. Some of the beans that can be tried include kidney, black and pinto beans.
  6. Cocoa: A study conducted by the AJCN reported that the daily intake of cocoa increases the HDL by over 20 percent in 3 months. Due to its high antioxidant content, it streamlines the blood flow and doesn’t let platelets stick together.
  7. Garlic2-3 cloves of garlic per day can dramatically reduce cholesterol-limiting LDL into the artery. It can prevent other conditions such as blood pressure, infections and blood clotting. Garlic can be consumed with any regular dish. 
  8. Olive oilOlive oil has multiple health benefits. It contains a compound known as MUFAs that lowers cholesterol and helps to get rid of abdomen fats. You can use it with salads, roast vegetables and marinate chicken.
  9. AvocadoAvocado contains monounsaturated fat that helps to raise the level of HDL and lower the LDL in the body. It contains Beta-sitosterol that absorbs cholesterol and brings down the count of it in the body. Owing to its high-calorie content, portion size should be looked into.
  10. Margarine: Two margarine can lower the LDL level-up to 14 %. They are capable of absorbing cholesterol from the bile. It can be consumed with toast in the morning or as a snack in the evening.
4633 people found this helpful

Weight Loss Diet

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Play video

Hi,

I am Dr. Rakhi Khurana. I have 18 years of experience. I give diet on cholesterol, diabetes, child nutrition. My specialty is in PCOS. Nowadays, this disease is very common. Today we will talk about how to lose weight with a nutritional diet. Myth: People think that they have to leave all the food what they love. But it is not like that. It is all about the right combination and timings. Follow the balanced and nutritious diet. If you want to diet, start it with detox water. In morning, you can have jeera water, meethi water, dalchini water but then it should be into the supervision. You should start eating salads and fruits. this is very important. To lose weight you have to have the right dietary fiber.

Activities like exercises are important. Water intake is very important. You have to have 8-10 glasses of water a day or 3 liters of water a day. Never stay empty stomach. Have something after every 2 hours to maintain the BMI. In the morning, have milk and cereals. Do not have dinner after 8 pm. Have your dinner between 7-8 pm. Do not have carbs after 8 pm. Include curd and quinoa in your diet. Whatever you are eating is not going to make you fat. It is only about how healthy food do you eat.

Thank You!

4185 people found this helpful

Curd - Know The Health Benefits!

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Curd - Know The Health Benefits!

Curd is a staple in every household in India; whether it is served with piping hot parathas or by itself after a meal. The simple food item is packed with a number of nutrients and helps in increasing the health benefits in your body.

Here are a few reasons why you should be eating curd, almost every day:

  1. Probiotics help in digestion: Curd, being rich in probiotics (good bacteria), improves digestion as it kills all the harmful bacteria in the digestive tract and aids the proliferation of good bacteria. Probiotics also help in the prevention of various digestive issues such as cramps, bloating and abdominal pain caused due to Irritable Bowel Syndrome.
  2. Promotes weight loss around the belly: A hormone called cortisol, also called the ‘stress hormone’ persuades the fat cells to produce more fat around your belly area. Consuming a cup of curd daily increases the amount of calcium in your body which limits the release of cortisol, thus, helping you lose weight. Curd also retains one-third of lean muscle mass which helps you maintain your physique post those dropped kilos for a longer time.
  3. Curd strengthens your immunity system: A cup of curd is loaded with good bacteria which is essential for fighting off germs, thereby making your immune system stronger and more persistent. Making curd a part of your daily diet is a great idea as it is effective in preventing yeast infections around the vaginal area.
  4. Toughens up your skeletal system: Like all dairy products, curd is rich in calcium which is necessary for strong bones and teeth. Apart from calcium, curd is rich in phosphorous and together, they quicken the bone growth process and helps in preventing arthritis and osteoporosis.
  5. Helps in improving cardiovascular health: Eating curd helps in improving cardiovascular health as it discourages the spread of cholesterol around the arterial area, thus, reducing the risks of a coronary disease. Curd reduces hypertension which is a pre-cursor to most heart ailments.
5092 people found this helpful

Which Foods Can Help Maintain Gallbladder Health?

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Which Foods Can Help Maintain Gallbladder Health?

The gall bladder is a very small organ located behind the liver. This organ stores the bile created by the liver and releases it whenever needed. We rarely pay attention to this organ until there is a problem and most gallbladder related problems are very painful. Unknowingly you may be harming your gall bladder by eating certain types of food like red meats and saturated fats. On the other hand, eating some types of food can improve your gall bladder health. Some such foods are:

  1. Fiber-rich foods: Fruits and vegetables are rich sources of fiber and a must in a balanced diet. Fiber helps keep the gall bladder healthy and also helps prevent gallstones from developing. An easy way to add more fibre to your diet is to incorporate a salad with your lunch and dinner.
  2. Water: Water not only helps hydrate the body but also helps maintain the water levels required in bile. Ideally, a person should drink 8 glasses of water a day. This should not all be drunk at one time but should be spaced out through the day. Drinking too much water at one time will result in the body expelling it in the form of urine instead of absorbing it.
  3. Foods rich in Pectin: Pectin is a dietary fiber that binds cholesterol in the stomach and helps in its removal from the body. Since cholesterol is one of the major causes for gall stones, eating pectin-rich foods helps reduce the risk of gallstones. Some foods that are rich in pectin include citrus fruits, strawberries and apples.
  4. Flaxseeds: Eating just one tablespoon of flax seeds a day can boost your health in a number of ways. One of the many benefits of including flaxseeds in your diet is a healthy gall bladder. Flax seeds contain mucilaginous fiber or fiber that forms a gel. This type of fiber aids in the liver’s synthesis of bile acids and thus keeps the gall bladder healthy.
  5. Omega 3 Fatty Acids: Not all fats are bad for the body. Omega three fatty acids play an important role in producing anti-inflammatory compounds. Some rich sources of omega 3 fatty acids include olive oil, avocados and flax seeds.
  6. Citrus fruits: Citrus fruits are very rich in vitamins like vitamin C. a deficiency of this particular vitamin can cause gall stones. For this reason, eat plenty of citrus fruits and other fruits and vegetables such as bell peppers and broccoli that are rich in vitamin C.
4940 people found this helpful

Polycystic Ovarian Disease (PCOD) - Diet Tips For It!

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Polycystic Ovarian Disease (PCOD) - Diet Tips For It!

A rising number of teenage girls in the country are getting affected with Poly Cystic Ovarian Disease or PCOD. Though an advanced menarche has become very rampant these days, there are many young women who are suffering from a delay in menarche which in turn is leading to PCOD as opined by gynaecologists. Obesity and sedentary lifestyle among young people have caused a rapid doubling of PCOD cases in the past five to eight years.

Occurrence and Symptoms:

Gynaecologists report that they get at least 15 fresh instances of PCOD cases, and a considerable number of teenagers aged 16-17 are not getting their menarche. Such patients are recommended to take a strictly balanced diet which will help them to lose weight. Initially, their mothers think that they would experience their menarche in proper time, but some girls are diagnosed with PCOD when taken to a family gynaecologist. Even worse, they could never imagine that their obesity can pave the way for such a grave health issue. PCOD can cause numerous other problems like delayed and irregular menses, rapid weight gain and tremendous difficulty in losing weight, developing acne and blocked skin pores.

Furthermore, it leads to thinning of hair and excessive growth of hair on chest, back and face. Infertility, continual miscarriage, high blood pressure and high blood sugar are also common with PCOD.

Help yourself with the right diet:

There is no proven evidence regarding the cause of PCOD though gynaecologists are of the opinion that some females possess a predisposition to this disease, and it may run hereditarily in the family. You can alleviate your PCOD symptoms to a considerable extent by regulating your diet properly.

Have loads of fruits and green leafy vegetables and try to abstain from dairy products as many experts believe that dairy products are a direct cause of an increase in insulin levels, which can aggravate skin troubles along with other PCOD symptoms. Avoiding red meat and eating lean meat instead will help the condition and reduce the chances of infertility. It is always recommended to avoid hydrogenated and saturated fats, which are normally found in animal and dairy-based food. Try to put a stop to cheese, cottage cheese, clarified butter, pork, lamb, beef, etc. and certain baked products like cookies, cakes and fudges as they will trigger a rise in your blood sugar and cholesterol levels.

The following dietary tips can be helpful with the condition:

  • High levels of the insulin hormone causes PCOS symptoms like high blood sugar, increased hair growth, weight gain etc. So, refined foods rich in fat and carbohydrates should be consumed in small amounts.
  • Whole foods in their natural, uncooked form should be consumed fruits, vegetables, nuts, beans etc. These are low glycemic foods that reduce the glucose circulation by insulin.
  • Intake of salt should be very limited. You should not consume more than 3 grams a day.
  • Green vegetables have antioxidants. These are good for women with PCOS because they have a high amount of oxidative stress.
  • Your daily diet should contain at least 30 grams of fiber to improve the digestion process and remove toxins.
  • Milk and dairy products are best avoided because milk helps to increase the level of testosterone (male hormone) in the body.
  • Soy products should also be avoided, especially if you are trying to conceive, because they interfere with the ovulation cycle.
  • Processed fat is harmful but essential fatty acids found in avocado, fish, olive oil and nuts are important for the body.
  • High levels of male hormones also cause high cholesterol. So foods which have high saturated fats like butter, cream, coconut oil and fatty meat should not be included in the regular diet of women with PCOS.
  • Protein-rich foods like lean meat, fish, legumes, whole grains are beneficial as protein can stabilize blood sugar. These foods also keep you feeling full and prevent over-eating.
4433 people found this helpful

Pregnant - What Diet Should You Take?

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Pregnant - What Diet Should You Take?

Pregnancy is one of the most important phases in a woman’s life and it is at this time, that proper maintenance of health is of utmost importance; not only for the mother but also for the health of the fetus. What you eat during pregnancy is extremely important and plays a major role in determining you as well as your baby’s health.

A count of 300 extra calories per day is needed, particularly at the latter stages of the pregnancy when the baby grows at a rapid rate; the calories should be particularly derived from nutritious food items. This helps in contributing to the baby’s development and growth. The main source of nourishment for the baby comes from what you eat and drink. Hence, here are some easy tips that women can easily incorporate in their diet plan during pregnancy:

  1. Prenatal vitamins with folic acid and iron: Iron helps purify your blood and folic acid helps in preventing defects during birth. Hence, daily consumption of these nutrients is extremely important.
  2. Food rich in complex carbohydrates: Food items such as whole wheat atta, multi grain bread, brown rice, whole wheat pasta, potatoes, fruits and vegetables which are high in carbohydrates are required for the daily production of energy and hence, should be consumed in an adequate amount.
  3. Decaffeinated tea or coffee: Decaffeinated tea or coffee should be given as much preference as possible. Intake of soda should be limited and substituted with increased amounts of water. Restrict or if possible, abstain from alcohol completely during this phase.
  4. Shellfish and fish: Shellfish and fish such as swordfish, tilefish and king mackerel, that have high levels of mercury, should be avoided, as mercury levels have been found to interfere with the development of brain of the unborn baby. Some easily available and common fish with lower levels of mercury include shrimp, salmon and catfish.
  5. Boost immune system: The immune system (suppressed during pregnancy) can be boosted by having two spoons of sunflower seed butter containing vitamin E. This helps in building the red blood cells of the fetus.
  6. Control Cholesterol: Since cholesterol levels soar during pregnancy as well as breastfeeding, sprinkling ground flaxseeds on cereals and salads can help in controlling the levels of cholesterol, thus keeping various heart diseases at bay.
  7. Calcium: Calcium is needed during pregnancy for easing the muscle contractions as well as proper functioning of the nerves. Adequate levels of calcium are found in milk, yogurt, cheese, sardines and salmon.

Minimise morning sickness:

Morning sickness is most common in the early stages of pregnancy but sadly it’s not always limited to the morning! Help minimise the effects by:

  • Eating little and often, basing meals and snacks on starchy foods like whole wheat atta, multi grain bread, brown rice, porridge, plain biscuits, crisp-breads, oatcakes, pasta, rice or potatoes.
  • Minimising fatty foods which are harder to digest.
  • Choosing quick and easy recipes which need little preparation.
  • Keeping a couple of plain biscuits beside your bed – it can help to nibble on one before you get up.
4347 people found this helpful

Weight Loss - Foods You Must Avoid!

Bsc - Home Science
Dietitian/Nutritionist, Delhi
Weight Loss - Foods You Must Avoid!

If you want to lose weight, you should know that abstaining from certain foods will help you lose weight faster. Although, sometimes you can indulge in certain food items, but most of the time you strictly need to avoid. Avoiding these will enable you to fend off hunger and food cravings, thereby supporting your weight loss program.

Here are the primary food items which you should avoid: 

  1. All snacks containing only carbohydratesWhen you consume bread, rice, cakes, dry cereal or crackers alone, your body converts the carbohydrates into simple sugars, sending them into your bloodstream directly. Because of this, your body produces excess insulin. This results in low blood sugar. You are likely to get inclined towards eating sugary food items without any nutritional value.
  2. Frozen meals: For making fresh ingredients last longer in your refrigerator, many food manufacturers add sodium to frozen meals, which serves as a natural preservative. Sodium makes your body retain water, and bloats you up in return. This hampers your efforts for weight loss. When calories worth a whole meal are squeezed into a tiny box, with each bite you take, you will consume a lot of calories.
  3. High fiber snacks: Fiber is important for the body as it keeps the digestive system functioning smoothly, keeping you feel full even if you are avoiding calories. However, around 25 grams of fiber, which is worth one day’s requirement in one snack bar, is harmful for your weight loss target. Fiber intake should be consistent throughout the day for improving your digestive system, and for not causing an upset stomach.
  4. Juice: When you drink juice, you consume all the calories from the fruits without the natural fruit fibers, which are supposed to fill you up. Even 100% fruit juices are empty calories, which lead to high blood sugar. Fructose, the natural fruit sugar, which makes fruit juices taste sweet, tricks the body into gaining weight as the body’s ability to recognize when it is full gets blunted. This may make you eat more and the risk of developing diabetes and insulin resistance becomes more likely.
  5. Artificially sweetened drinks: You should stop having soda and all sweet drinks, which contain zero calories. Mind of some people is wired in such a way that artificial sweeteners enhance their food craving.

Apart from these, you must also avoid alcohol strictly, if you want to lose weight. Alcohol does not support weight loss as it contains empty calories. These do not make you feel full, and do not have any nutritional value. Your judgement regarding your weight loss goals also gets impaired because of alcohol. In case you have a concern or query you can always consult an expert & get answers to your questions!

4152 people found this helpful

I want to loss my weight I go to gym but it does not work what should I do suggest me can I take steroids.

Bsc - Home Science
Dietitian/Nutritionist, Delhi
I want to loss my weight I go to gym but it does not work what should I do suggest me can I take steroids.
U should not take steroids for weight loss. If you r already gymming and not loosing weight. Then something is wrong with your diet. Evaluate your diet and check urself.
1 person found this helpful