34-year-old woman ate millets across 3 meals for weight loss but felt sluggish: What she overlooked?
Millets have become one of the biggest wellness trends in India, praised for their high fibre, low glycaemic index, and weight-loss benefits. But when a 34-year-old woman decided to switch all three meals—breakfast, lunch, and dinner—to millet-based dishes, she was surprised to find herself feeling more sluggish, tired, and low on energy than before.
So what went wrong?
The issue wasn’t the millets. It was the lack of nutritional balance that came with an all-millet diet.
Why eating only millets made her sluggish
1. Protein deficiency
While millets are healthy, they are not high-protein staples. Consuming them in all meals without pairing them with adequate protein—such as pulses, eggs, dairy, tofu, or lean meats—can lead to low energy. Protein is essential for muscle repair, metabolism support, and sustained energy.
2. Micronutrient Imbalance
Millets alone cannot provide essential micronutrients like:
Vitamin B12
Iron (in a readily absorbable form)
Calcium
Omega-3 fatty acids
The absence of these nutrients can cause fatigue, brain fog, and weakness.
3. Excess Fibre Overload
Millets are fibre-rich. While good in moderation, consuming them in every meal can lead to:
Bloating
Sluggish digestion
Frequent tiredness due to nutritional under-absorption
4. Low-Calorie Intake
When replacing rice, chapatis, or other grains with plain millets, some people unintentionally reduce daily calorie intake too drastically. This leads to fatigue, mood swings, and low stamina.
5. Lack of Healthy Fats
Healthy fats support hormone balance, brain function, and energy. A millet-only diet often misses sources like:
Nuts
Seeds
Ghee
Olive oil
Avocado
Fatty fish
Without fats, the body struggles to maintain energy levels.
What a balanced millet-based diet should look like
Instead of using millets for all meals, nutritionists recommend pairing or rotating them with other whole foods.
A balanced plate can include:
Millets (1 portion) for fibre and steady energy
Protein (1 portion) like dal, paneer, chicken, eggs, or legumes
Healthy fats (1 tsp–1 tbsp) for hormones and satiety
Vegetables (½ plate) for micronutrients
Fermented foods like curd or buttermilk for gut health
This combination ensures energy, digestion, and weight loss happen together.
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FAQ
1. Are millets good for weight loss?
Yes. Millets support weight loss due to their fibre content and low glycaemic index, but must be part of a balanced diet.
2. Can I eat millets in all three meals?
Not recommended. Overconsumption can lead to fatigue, digestive discomfort, and nutrient imbalance.
3. Which millet is the healthiest?
Foxtail, ragi, little millet, and barnyard millet are nutrient-dense choices when consumed with protein and vegetables.
4. What should I combine with millets for energy?
Proteins (dal, eggs, paneer), healthy fats (ghee, olive oil), and vegetables ensure sustained energy.
5. How many times a week should I eat millets?
Most nutritionists recommend 4–5 times a week or once a day instead of all meals.
Published on : 24th November
Published by : Selvi
Credit::Simrat Kathuria
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