Welcome to Your Wellness Journey with Nehha
Congratulations on taking a powerful step toward transforming your health — and welcome to Wellness with Nehha! Whether your goal is fat loss, hormone balance, improved energy, or simply a better relationship with food, you’re now part of a personalized, science-backed journey designed for long-term results — not quick fixes.
This blog will walk you through the essentials you need to know as a new client so you can feel confident, supported, and ready to get started.
✅ What to Expect from Your Program
- Customized Nutrition Plan
Your meal plan is tailored to your body type, preferences, goals, and any medical needs. You’ll receive detailed instructions with ingredients, portion sizes (in grams), and flexible food swaps. - Supplement Guidance
If applicable, I’ll recommend clean, safe supplements like Omega-3s, Berberine, electrolytes, or adaptogens — all based on your specific metabolic needs. - Check-Ins & Support
Weekly check-ins via WhatsApp or call help us track progress and make necessary changes. You’ll also get access to exclusive recipes, tools, and guides. - Education + Empowerment
I’ll teach you the why behind your plan: how carbs, fats, hormones, inflammation, and insulin resistance all work together — so you gain clarity, not confusion. - Sustainable Habits
This is not a crash diet. You’ll learn real strategies like fasting, food timing, and how to handle travel, cravings, and parties — while still seeing results.
📋 Getting Started: Must-Do List
- ✅ Save my number for quick access: Nehha – Wellness Coach
- ✅ Fill your grocery list as per the plan and prep key ingredients
- ✅ Weigh yourself in the morning (empty stomach) and take your Day 1 photos for reference
- ✅ Check your meal timings, supplement schedule, and any pre/post-workout routines
- ✅ Ask questions — no guesswork! I’m here to support you every step of the way.
My Promise to You
I will never give you something that I don’t believe in myself. Every meal, method, and strategy in your plan is backed by science, tested by real clients, and fine-tuned by experience.
This journey will not only help you drop the kilos but also improve your gut health, energy, sleep, hormones, and self-confidence.
Keto-Approved Drinks
These are non-caloric or very low-carb beverages that help keep you in ketosis:
- Water (plain, sparkling, infused with lemon/cucumber/mint)
- Black Coffee (no sugar; can add MCT oil or butter for BPC)
- Herbal Teas (green, chamomile, hibiscus, mint)
- Electrolyte Water (sugar-free; with sodium, potassium, magnesium)
- Coconut Water (only if measured — max 100ml, under 4g net carbs)
- Almond Milk (unsweetened only – check label: <1g net carbs per 100ml)
- Apple Cider Vinegar in water (1 tsp in 200ml water, optional cinnamon/lemon)
- Bone Broth (homemade or low-carb brands)
⚠️ Avoid: sweetened fruit juices, packaged smoothies, soft drinks (even “diet” ones if you’re sensitive to sweeteners).
🥬 Keto-Friendly Vegetables
Focus on non-starchy, high-fiber, and low-carb vegetables:
Leafy Greens
- Spinach
- Kale
- Romaine
- Arugula
- Lettuce
- Cabbage
- Fenugreek (methi)
Other Low-Carb Veggies
- Broccoli
- Cauliflower
- Zucchini
- Bell peppers (in moderation)
- Cucumber
- Mushrooms
- Eggplant
- Asparagus
- Green beans
- Bottle gourd (lauki)
- Ridge gourd (turai)
- Turnip (shalgam)
- Radish (mooli)
- Celery
- Avocado (super keto-friendly)
⚠️ Avoid: potatoes, sweet potatoes, corn, peas, carrots (in excess), and beets.
🍓 Keto-Compatible Fruits (Strict Portions)
Fruits are higher in carbs, so portion control is critical. Stick to low-glycemic options:
- Avocado (1 whole = ~2g net carbs)
- Olives (10–15 pieces = ~1g net carbs)
- Strawberries (5–6 medium = ~4g net carbs)
- Raspberries (¼ cup = ~3g net carbs)
- Blackberries (¼ cup = ~3g net carbs)
- Blueberries (limit to 10–15 berries; higher in carbs)
- Lemon/Lime (juice or zest in water/recipes – minimal use)
- Tomato (in moderation — ½ medium = ~2g net carbs)
❌ Avoid: bananas, mangoes, apples, grapes, pineapple, chikoo, watermelon — too high in natural sugars.
📎 Stay Connected
- Instagram: @ketogenic_with_neha
- Website: www.ketogenicwithneha.com
