Top Indian Nutritionists to Follow for Sustainable Fat Loss & Muscle Gain

Instagram is full of diet advice, but not all is sustainable—or even healthy. We've rounded up some leading Indian nutritionists who offer clear, evidence-based, and culturally knowledgeable advice. The nutritionists we've chosen focus on whole foods, daily rituals, and sustainable changes, not quick fixes or high-intensity workouts.

Manik actively shares free nutrition tips via his Instagram feed and reels. He regularly posts client transformations and simple and actionable guidance you can try at home. For example, he has one piece of content he posted on smart eating strategies. You don’t need to control your hunger; just be smart about the food you eat, and sustainable fat loss tips without intense workouts or starvation. 

Manik focuses on weight loss and muscle gain with home-cooked real food rather than a fancy, restrictive diet. He also emphasises having a balanced diet. You don’t have to give up your staple food, like roti, sabji, or rice, to gain muscle and lose weight. He provides all these tips with regular check-ins and tracking to help you stay on course.

Rujuta Diwekar merges Bollywood pizzazz with vintage Indian sensibility. Celebs like Kareena Kapoor and Varun Dhawan have been coached by her, but what others tune in to is the not-so-glam aspect of her work. The ghee, the mangoes, and the rice are brought back in all their unchanged glory—celebrating home foods. As everyone is chasing after kale and oat milk, Rujuta sticks to the local, seasonal, and evidence-based.

Follow her if you wish for fitness that goes well with your life, not fights it. Her recommendations are achievable, practical, and shamelessly Indian. With Rujuta, you are not getting dieting advice. You are getting a paradigm shift. One which makes you feel empowered, makes you think sensibly about what you eat, and keeps you rooted in your heritage.

Silky Mahajan helps followers build lasting habits rather than focusing on temporary weight loss. Her main aim is to educate you without overwhelming you. She encourages more of a mindset towards fuelling rather than depriving. For example, “Don’t skip carbs—choose smarter ones.” 

Aside from just offering tips, she challenges diet myths. She will, for example, replace myths like ‘You need to avoid rice to lose weight’ with realistic strategies, like portion control and clean eating. She also goes beyond just diet and focuses on factors like sleep, which play a significant role in weight management and loss. Her approach has often been seen as more sustainable and holistic. 

Kinita merges the worlds of sports science and daily nutrition. On one of her excellent videos, she deconstructs Fat-Max Zone Testing, which is a technique for determining your heart rate zone where you burn maximum fat most effectively. Rather than simply advising on cardio, she demonstrates smart, not hard, training and using actual metrics to to guide targeted fat loss.

Kinita integrates training, recovery, and performance-focused eating into one holistic system. Her content is rooted in science but made practical, helping you build lean muscle and burn fat without confusion or gimmicks.

Dt Bhawesh Gupta's Instagram content is super helpful and engaging. He doesn’t just teach what to eat; he guides you on when, how much, and how to move, all in a way that fits real life. His tips are practical—like getting advice from a knowledgeable friend.

One of the reasons why his content works is that it provides structured meal timing, practical portions, and activity scaling.  His advice is grounded in real transformations, not just theory. Every tip is simple to implement at home using familiar Indian foods.

Whether you are just starting out on your exercise regime or struggling to break through a plateau, these Indian nutritionists offer practical and effective advice which can be easily assimilated into everyday life. If you're looking for fitness tips, check out Top Indian female fitness influencers to follow.