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Dr. Vasudha Sainik

Dietitian/Nutritionist, Mumbai

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Dr. Vasudha Sainik Dietitian/Nutritionist, Mumbai
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I'm dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family....more
I'm dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family.
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Dr. Vasudha Sainik is a trusted Dietitian/Nutritionist in Mumbai, Mumbai. You can meet Dr. Vasudha Sainik personally at Doctor's Polyclinc in Mumbai, Mumbai. Save your time and book an appointment online with Dr. Vasudha Sainik on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 40 years of experience on Lybrate.com. Find the best Dietitian/Nutritionists online in Mumbai. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Neelam Building, Dr. RG Thadani Marg. Landmark: Near Cafe Coffee Day, MumbaiMumbai Get Directions
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Curb Your Afternoon Cravings

MSc.PhD Nutrition & Diete, Jr. Research Fellowship for PhD, M.Sc - Dietitics / Nutrition - Dept. of Post Graduate Studies
Dietitian/Nutritionist, Mumbai
Curb Your Afternoon Cravings

Sometimes, you are just doing your work with a whole lot of concentration and suddenly as soon as the clock strikes 3 p.m. you get the munchies. The sudden, strong desires for food are called cravings and they strike you when you least expect it!

The reason for this might be a neurotransmitter named as  serotonin, which regulates your emotions, mood, sleep and, obviously, your appetite. Serotonin becomes slightly inactive by midday, which makes you crave salty and sweet snacks.

Here are some ways to curb your cravings:

  1. Don't skip breakfast, or lunch. Choose foods that take a long time to digest, so you can stay full for a longer duration. Whole grain bread and vegetables are good options.
  2. Don't go grocery shopping during this hour because you will end up buying junk food.
  3. Don't watch television as junk food advertisements will lead to cravings, as the images shown to promote these products, induces the desire, which eventually will lead to obesity
  4. If you can feel your cravings still, choose to do something else, such as go for a walk or get yourself really busy with something till the urge subsides.

But if all else fails, then you have no option, but to give in and it is okay to give in sometimes. However, you should do it right and not reach for the nearest package of processed food! Instead, substitute the candy bar, or potato chips with the following options:

  1. Vegetable soup
  2. One slice of wholegrain bread with unsweetened jam/peanut butter
  3. Dried or fresh fruits
  4. Sweetened/unsweetened high fibre cereal with low fat milk
  5. Low-fat granola bars
  6. Smoothies made from fresh fruit and skim milk
  7. Low-fat yoghurt with fresh fruits
  8. Unsalted, unbuttered popcorn
  9. Hot chocolate with skimmed milk made from low-fat cocoa powder

Basically, your body craves for carbs during the afternoon. And the trick is to choose complex carbs (carbohydrates that digest slowly) over simple carbs (carbohydrates that are easier to digest). From the list above, you can see that mostly complex carbs have been mentioned. In fact, eating complex carbs will trigger your serotonin levels which will provide you energy, return your focus and make you happier! So it is okay to snack, just don't open that packet of chips and remember to eat the right things. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

5849 people found this helpful

Proteins - Why You Must Stack Up On Them?

M.Sc Dietetics and Food Service Management, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Hubli-Dharwad
Proteins - Why You Must Stack Up On Them?

Proteins are extremely important for your health. Protein is present in every cell of your body, it generally makes up your hair and nails along with keratin. Your body needs various supplements to stay healthy, such as fats and carbohydrates. These are called macronutrients (you need to consume it in huge amounts to stay hale and hearty).

Where can you find protein?

  1. It is present in milk, fish, eggs and meat.
  2. If you happen to be a vegan you can consume soy, beans, legumes and nut butter.
  3. Protein bars, Greek yogurt, cottage cheese, anchovies, peanut butter, tofu, wheat germ, quinoa and edamame also contain a high amount of protein.

Why should you consume protein?

  1. It can reduce the risk of diabetes by producing natural insulin and progesterone protein.
  2. The substance called hemoglobin carries oxygen to your blood cells. So without hemoglobin oxygen would not be supplied to your muscles.
  3. If you have a heat shock, proteins can help reduce the stress and rebuild your cells.
  4. If you have lack of protein in your diet, it will be difficult for you to move and can also result in paralysis.
  5. Since protein is present in your hair and nails, it also helps to make your skin taut and look younger since structural protein includes collagen. There are a lot of products available in the market like collagen creams; since collagen contains protein it is not possible that creams containing proteins applied on the skin can make your skin better. It is highly necessary to consume protein such that your blood flow contains proteins. This will make your skin seem youthful.
  6. After a surgery, it is important that you stack up on protein, because protein helps to close your wounds and make them heal faster.
  7. Protein shakes are also very useful when you want to attain a healthier physique after hitting the gym. During a workout, your body goes through a lot of micro-tears (wear and tear caused in your muscle due to contraction of your muscle).

So taking protein shakes after a heavy workout helps your muscle tissues to be healed completely.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3615 people found this helpful

Hi doctor I want loose my weight but drinking per day 3liter means how much weight will be decreasing at month please answer me any yoga or exercises tell me I have 1 baby.

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
Hi doctor I want loose my weight but drinking per day 3liter means how much weight will be decreasing at month please...
Best way to reduce fat is exercise and diet control....take pranacharya medohar rasayn twice a day....medohar guggul 2-2 twice a day....and pranacharya slim capsule 1-1 twice a day...avoid junk food...oily food...fermented food..alcohol consumption..sugar....milk products and sweets....take oats and cereals more..and do pranayama early in the morning and walk for atleast 45 minutes a day...and do exercises....dont sleep immediately after taking meal...
1 person found this helpful
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I want to be healthy and fatty please tell me medicine or tablets. I am very slim. Please help me.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I want to be healthy and fatty please tell me medicine or tablets.
I am very slim.
Please help me.
Hye, Thanks for the query. Firstly understand that weight gain is very dependent on genetics and metabolism along with your daily diet and exercise routine. It is important to know that just eating just two heavy meals a day will not help. Weight gain is all about taking more calories than you burn. Eating the right foods at the right time is very important. There is no one food that helps weight gain. Eat meals at frequent intervals. You need to eat at least 6 main and mid meals a day. Eat a mid meal between each main meal. Avoid junk foods. Include dairy, eggs, nuts, fruits, dry fruits, starchy vegetables, rice, bread, whole grain cereals, smoothies, masala milk, ghee, cream in your meals. Just eating sugary, sweet foods is not good. Try to have healthy deserts like kheer, chikki or lassi. Avoid alcohol and smoking. Exercise at least thrice a week. It helps development of muscle mass and improves appetite.  Even if you were to take just medicines or supplements they will not work in isolation. You need to have a calorie and nutrient dense meal and good exercise routine, it's crucial.
2 people found this helpful
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Having diabetes which important tests should a person do by itself after short intervals to ensure that he is going right.

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
Having diabetes which important tests should a person do by itself after short intervals to ensure that he is going r...
Mr. Lybrate-user, if one has diabetes mellitus, then regular blood sugar check up is necessary. One can do this test at home with a glucometer. Frequency depends on severity and type of treatment. Because if a patient is on insulin then very frequent testing is needed. Otherwise initially once a week, later at once in 15 days or so. Secondly once in 3 to 6 months hba1c% should be checked. Also periodically lipids (cholesterol) also should be checked. Also once a year get the eyes checked for any retinal involvement, this is a very necessary test.
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I am 22 year old male and from last few weeks am suffering from severe joint pains am not able to do my work and am Always feeling tired I tried so many ways to overcome this but I failed.

BPTh/BPT, MPTh/MPT
Physiotherapist, Noida
I am 22 year old male and from last few weeks am suffering from severe joint pains am not able to do my work and am A...
Towel hamstring stretch lie on the back, supporting the thigh with the hand or with a towel wrapped around it. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated hamstring stretch while sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds repeat 3 times for each leg.
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I am 29 years old but my weight is 56 kgs. I thinks it is not enough for me. How can I improve the weight. What should I do now.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), CGO
Ayurveda, Ahmedabad
I am 29 years old but my weight is 56 kgs. I thinks it is not enough for me. How can I improve the weight. What shoul...
hiii hari thanks for asking your query portin vit calcium intake should b increase for overall growth of body 1) orange, lemon, papaya, egg yolk, fish, nuts include in your diet 2) do yoga like tadasan, parvatasan, vajrasan, suryanamskar thanku
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My age is 23. Height 6 ft. Weight 76 kg. My question is that what is the minimum length of testis to called be normal?

MD - Consultant Physician, Doctor of Medicine, MD
General Physician, Ahmedabad
My age is 23. Height 6 ft. Weight 76 kg. My question is that what is the minimum length of testis to called be normal?
Depends on weather smaller in winters and can hang down in summers. Testis can be one and half inches to 2 inches and half long.
3 people found this helpful
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I want to lose weight of lower body around my hips and thighs? Please suggest exercise or diet to lose weight around my lower body.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD (AM), PGDPPHC, ACLS
Alternative Medicine Specialist, Chandigarh
I want to lose weight of lower body around my hips and thighs? Please suggest exercise or diet to lose weight around ...
Dear Lybrate User, To lose weight around lower body, one needs to do toning exercises such as sit ups, squats, ab crunches , leg raises, side leg raises etc. in addition to following a low calorie diet planned according to your weight, height, age, metabolic rate
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Meri health achhi ni ho pa rhi h. Balki time ke sath health girti hi chili ja rhi h. What is the reason for it. And how do I get my strong health. Please suggest me.

BAMS
Ayurveda, Ambala
Meri health achhi ni ho pa rhi h. Balki time ke sath health girti hi chili ja rhi h.
What is the reason for it. And h...
The reason of not gaining weight are * improper diet * indigestion (disease of stomach, loose motions) * worms in intestine * thyroid disorder * diabetes *addiction (smoking or alcoholism) dear you can easily gain weight and get a healthy muscular body by following these best things - 1. To gain weight, your digestion should work properly. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. 2. Take a diet rich with proteins and fats. You should take high calorie food that increase your muscle mass and induce growth in bones. Follow the diet chart in your daily life to fastly gain weight * in morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. * in lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. * in evening, take 1 glass of milk (300 ml) with 2 bananas. * in night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper weight, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid smoking & alcohol drinkg completely. 6. You can try protein powders like endura mass, milk powder, soya protein. And creatinine for weight gain by taking 1 tea spoon added in milk once a day. I assure you that you definitely gain weight fastly by following them. Be healthy.
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Meri sister ki Age 27 he agar USA wajan sirf 29 kg uska wajan bhadana he air wah bachpan se He bhut patli hai.

MBBS
General Physician, Durg
Meri sister ki Age 27 he agar USA wajan sirf 29 kg uska wajan bhadana he air wah bachpan se He bhut patli hai.
Vajan barhane ke liye high calorie diet jaise sugar rice chocolate potato jyada le aur khane ke turant bad 2 ghante aaram kare. Physical activity kam ki jaye to vajan bahut jaldi barhega 8 ghante sona hoga. Par khali pet sone ka koi matalab nahi. Khate khate pani na piye der 2 ghante baad pani jaroor piye.
1 person found this helpful
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I am 18 years old. I am not hungry or thirsty. I do not eat enough food or drink enough water. What I have to do? I am getting worried day by day. Please help me.

BHMS
Homeopath, Raebareli
I am 18 years old. I am not hungry or thirsty. I do not eat enough food or drink enough water. What I have to do? I a...
You need to do morning walk regularly. Take balance-diet and good sleep. If there is any other medical issue with you get yourself treated. Fresh fruits like oranges can effectively treat anorexia by stimulating your appetite. Oranges will help boost your digestive health. It is important to cleanse your digestive system, as without it, you will not feel hungry. In addition, the uplifting smell of oranges and orange peels helps calm the nerves and fight depression and anxiety. Eat a few oranges or drink a glass of fresh orange juice a few times daily to increase appetite. To make the juice more delicious, add rock salt, lemon juice and a dash of black pepper. To improve your mood, inhale the aroma of orange peels.
1 person found this helpful
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What foods or fruits to be taken to gain vitamin D. As I am having only 6.6 on lab test.

MBBS
General Physician, Cuttack
What foods or fruits to be taken to gain vitamin D. As I am having only 6.6 on lab test.
Normal level of vit D is between between 20-50 ng/ml. A level less than 20 ng/ml indicates Vitamin D deficiency. Vitamin D3 is essential for healthy bone, teeth, muscle, cell growth, immunity,neuro muscular functioning and overall health. 1. Expose yourself to sunlight for 15-20 minutes daily in the morning 2. Take Milk, cheese, egg yolk, Fish (salmon/mackerel/ trout/sardines/tuna) cod liver oil, Mushroom, cereals, orange juice. 3. If you have deficiency of Vitamin D you have to take Vitamin D supplement 60000IU/week fo r 3 months after consulting physician.
1 person found this helpful
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Sir mujhe 1 sal se diabetes hai or mera sugar abhi fasting me 150 rahta hai .kya dawai badlna chahiye.Suggest.

Practical Course in Diabetology, POST GRADUATE COURSE IN DIABETOLOGY, MBBS
Endocrinologist, Jammu
You are very young and have a long way to go. At this age your fasting and post prandial should be 110 n 150 maximum. And hba1c below 7. Adjust your dose accordingly.
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I want to loose some weight, could you please suggest me how to do reduce the weight. I am having 74 kgs and 5.4 inches height.

M. Sc in Foods And Nutrition, Internship in Dietetics
Dietitian/Nutritionist, Jaipur
I want to loose some weight, could you please suggest me how to do reduce the weight. I am having 74 kgs and 5.4 inch...
Hi lybrate-user, You need to make few changes in your routine. Do walking for 30 minutes with some stretching exercises. HAve small and frequent meals. HAve a bowl of salad with your meals. Avoid fried and refined stuffs. HAve fruits, sprouts and channa as your mid meals. For detailed diet plan contact me.
2 people found this helpful
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How are herbalife shakes? Is it a good product for health? And also please tell me what happens if we stop using Herbalife shakes in future!

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
How are herbalife shakes? Is it a good product for health? And also please tell me what happens if we stop using Herb...
Hi. Thanks for the query. Sorry to say but no supplement works in isolation ever. Also taking such meal replacers and shakes will cause more of muscle and bone loss and hardly any fat loss. Hence at times because you crash your intake you will see a loss on the scale but thats not ideal fat loss and the moment you go back to your normal diet you will gain all the lost weight and that will be a lot more of fats. For real fat loss you need a planned diet and exercise routine. There is no shortcut or miraculous remedy.
533 people found this helpful
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Will vitamin D save my life? Should I really be taking four times the recommended daily dose?

MD - Internal Medicine
General Physician, Mumbai
No vitamin d alone will not save your life and can cause severe toxicity if you consume in very high dose. However, even the deficiency of vitamin d can cause many problems. Kindly, get vitamin d levels checked for the right supplementation dose.
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My age is 25 and I'm too much thin only 56 to 60 kg and it didn't grow what should I do to gain weight up to 10 kg.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Gurgaon
My age is 25 and I'm too much thin only 56 to 60 kg and it didn't grow what should I do to gain weight up to 10 kg.
Your diet should be rich in proteins and carbohydrates i. E dairy products, non-veg, fruits (banana, dates, mango, anzeer) go for gym for 1 hour everyday. After follow this diet if your weight remain same. It means there is some hormonal imbalance you have to go for some medical test i. E thyroid profile. Insulin fasting insulin pp. Going through these reports I can recommend your diet.
2 people found this helpful
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I am having oats daily in lunch and dinner since one week. My weight reduced to 0.5 kg. How cn I reduce it more. Please suggest me.

Vaidya Visharad
Sexologist, Narnaul
I am having oats daily in lunch and dinner since one week. My weight reduced to 0.5 kg. How cn I reduce it more. Plea...
Eating salmon fish will help in reducing your body weight as it is rich in omega-3 fatty acids. • Make it a point to eat two to three servings of salmon in a week as it has very low fat when compared to red meat. • Salmon help in burning fat faster in your body and will also help in boosting metabolism. • But, you should never have fried salmon. Eat roasted, grilled or baked salmon instead.
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