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dietica
Fuel Your Best Self

India's first doctor-designed meal delivery.
Every calorie counted. Every macro labelled.

Built by Dietica Team, AIIMS Hyderabad — because doctors, nurses, gym-goers and aspirants deserve to know exactly what they're eating.

📋 Take Our Survey 🚀 Join WhatsApp Group 📦 Join Early Access
100%Macro-Transparent
30+Breakfast Options
4Health Goals
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Our story

We started Dietica because we couldn't find healthy food that actually tasted good.

As resident doctors at AIIMS Hyderabad, we see the impact of nutrition on health every single day.

Like many residents, we returned to the hostel mess after long shifts with no calorie counts, no protein information, and no transparency.

So we built Dietica. Doctor-designed. Dietitian-calculated. Every gram measured. Every macro labelled. Delivered to your door — and soon, in your city.

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Dietica Team
AIIMS Hyderabad
"Your food should work as hard as you do."
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Doctor-Designed
Every meal built by a practising MD. Medical knowledge applied to every recipe — not just taste, but clinical nutrition science.
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100% Macro-Transparent
Calories · Protein · Carbs · Fat on every single box. No hidden oils. No mystery portions. You know exactly what you're eating.
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Evidence-Based
Macro targets backed by landmark trials — Morton et al. BJSM 2018, ICMR-NIN 2020, ADA 2024. Science on your plate, not bro-science.
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Goal-Tagged Meals
Weight Loss · Muscle Gain · Maintenance · Diabetic Friendly. Every meal tagged for your specific goal so you never have to guess.
Evidence-based nutrition

The Science Behind Every Box

Every macro target backed by peer-reviewed research — not influencer advice. Here's exactly what the studies say.

1.62g/kg/day
Optimal protein for maximum muscle gain — this is the evidence-based number from the largest protein meta-analysis ever conducted. Not 3g/kg. Not 4g/kg. 1.62g/kg. Going above 2.2g/kg provides zero additional benefit.
Morton RW et al. Br J Sports Med. 2018;52(6):376-384.
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    Morton et al. 2018 (BJSM) — Meta-analysis of 49 studies, 1,800+ participants. Optimal protein = 1.62 g/kg/day for muscle gain. No benefit beyond 2.2g/kg. This is what every Dietica Muscle Gain meal targets. BJSM 2018
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    Stokes et al. 2018 (Nutrients) — Protein distribution matters. 20–40g per meal every 3–4 hours maximises muscle protein synthesis better than 2 large meals. Dietica's 3-meal structure is built on this exact principle. Nutrients 2018
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    Leidy et al. 2015 (AJCN) — High protein (≥25% of calories) during weight loss preserves lean muscle mass, reduces appetite hormones (ghrelin), increases satiety hormones (PYY, GLP-1). Target: 1.6–2.4g/kg/day during caloric restriction. AJCN 2015
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    ICMR-NIN Dietary Guidelines India (2020) — For Indian adults: 0.8–1.2g/kg/day for maintenance. Higher for active individuals and those in recovery. Our Maintenance meals meet ICMR recommendations exactly. ICMR-NIN 2020
IngredientProtein per servingCost per servingWhy we use it
3 whole eggs18g₹22BV 100 — highest biological value protein
Chicken breast 100g31g₹38Best protein:calorie ratio of any meat
Low-fat paneer 100g18g₹28Casein — slow 4–5hr sustained release
Sprouted moong 200g14g₹10Sprouting ↑ bioavailability by 30%
Besan (gram flour) 80g18g₹622% protein by weight — cheapest veg source
Moong dal 80g18g₹8Highest PDCAAS score among Indian legumes
500kcal deficit
The evidence-based daily caloric deficit for sustainable fat loss — 0.5 kg per week. Not a crash diet. Not starvation. A measured, sustainable deficit that preserves muscle, maintains energy, and is medically safe for long-term adherence.
CALERIE Trial, NEJM 2022 · POUNDS LOST Trial, NEJM 2009
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    CALERIE Trial (NEJM 2022) — 25% caloric restriction over 2 years significantly reduced body weight, improved cardiometabolic markers, and maintained lean mass when protein was adequate. Optimal = 500 kcal deficit/day = 0.5 kg/week loss rate. NEJM 2022
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    DIETFITS Trial — Gardner et al. (JAMA 2018) — Low-fat vs low-carb: no significant difference at 12 months. Both groups lost ~6kg when adherence was good. Key finding: sustainable dietary pattern beats any specific macronutrient ratio. JAMA 2018
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    ICMR-NIN 2020 — Safe minimum for weight loss: 1,400–1,600 kcal/day. Below 1,200 kcal not recommended without medical supervision. All Dietica Weight Loss meals designed for 1,400–1,600 kcal/day total. ICMR-NIN 2020
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    Ragi GI advantage (IJMR 2010) — Ragi (finger millet) has GI of 54 vs white rice GI of 72. Bajra GI = 55. All millets significantly lower postprandial glucose. This is why Dietica's Weight Loss meals use millet rotis, not maida. IJMR 2010
Walk
or
Run?
The evidence-based answer for fat loss — Both work through caloric deficit. Running burns more per minute. Walking is sustainable for longer. For most busy professionals with no time for long sessions, the research-backed winner is surprising.
Multiple RCTs and systematic reviews, 2015–2023
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Walking
  • Burns: ~250–350 kcal/hour (at 5 km/h, 70kg)
  • Fat burn zone: 60–70% HRmax = higher % fat oxidation
  • Injury risk: Very low — sustainable daily
  • Post-exercise hunger: Minimal — less compensatory eating
  • Adherence at 12 months: High — easy to maintain
  • Best for: Diabetics, post-call recovery, beginners
  • Minimum effective dose: 7,000–10,000 steps/day
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Running
  • Burns: ~550–700 kcal/hour (at 10 km/h, 70kg)
  • Fat burn zone: 75–85% HRmax = more total calories
  • Injury risk: Higher — 30–70% runners injured annually
  • Post-exercise hunger: Higher — can offset deficit
  • Adherence at 12 months: Lower — injury/fatigue dropout
  • Best for: Fit individuals, time-limited, gym-goers
  • EPOC benefit: Afterburn effect up to 24 hours
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    Williams PT et al. (Arteriosclerosis 2013) — Walking reduces cardiovascular disease risk as effectively as running when the same energy expenditure is compared. Caloric burn is what matters, not exercise intensity for health outcomes. Arteriosclerosis 2013
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    Jakicic JM et al. (JAMA 1999) — Multiple short walking bouts (10 min × 3) equally effective as single 30-min session for weight loss and cardiorespiratory fitness. Ideal for doctors with fragmented schedules. JAMA 1999
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    Church TS et al. (JAMA 2007) — Low-intensity exercise (walking) combined with caloric restriction produced equivalent fat loss to high-intensity exercise over 6 months. The Dietica meal plan is the caloric restriction piece — your exercise choice can be walking. JAMA 2007
Dietica verdict: For busy doctors, nurses, and professionals — walking 7,000–10,000 steps/day combined with the Dietica Weight Loss meal plan will produce measurable fat loss within 4–6 weeks. Running adds speed. Walking adds sustainability. Both combined with controlled nutrition (what Dietica provides) beats either alone. The meal is 80% of your result. The exercise is the remaining 20%.
<55GI
Target glycaemic index for every Dietica Diabetic Friendly meal — low-GI carbohydrates that release glucose slowly, prevent postprandial spikes, and improve insulin sensitivity over time. Every ingredient in our diabetic meals is GI-selected.
ADA Standards of Medical Care 2024 · LOOK AHEAD Trial NEJM 2013
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    ADA Standards of Medical Care 2024 — No single macronutrient ratio universally optimal. Low-carbohydrate and Mediterranean diets both effective. Key: reduce refined carbs, increase dietary fibre to 14g/1000 kcal, distribute carbs across 3 meals. Exactly what Dietica's diabetic meals do. ADA 2024
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    LOOK AHEAD Trial (NEJM 2013) — Intensive lifestyle intervention (diet + activity) significantly reduced HbA1c, weight, and cardiovascular risk in Type 2 DM. Dietary component: calorie restriction to 1,200–1,800 kcal/day, high protein, low saturated fat. NEJM 2013
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    Fenugreek (Methi) — Neelakantan et al. 2011 — 10g/day fenugreek reduced fasting glucose, HbA1c, and insulin resistance in T2DM over 8 weeks. Mechanism: 4-hydroxyisoleucine stimulates insulin secretion. Incorporated into Dietica's Methi items specifically. Int J Vitam Nutr 2011
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    Ragi + Bajra + Jowar (IJMR 2010) — All millets have GI 50–64 vs refined rice GI 72. Significantly lower postprandial glucose response. All Dietica Diabetic Friendly rotis use millet flour, not wheat or maida. IJMR 2010
The process

How Dietica Works

From WhatsApp order to your door — a 4-step prescription process designed for people with zero time to spare.

01 📲
Order by 10 PM
WhatsApp your order the night before. Pick your breakfast items from the menu. Pay via UPI — screenshot confirms your order.
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Measured & Cooked
Every ingredient weighed on a digital scale. Recipe cards followed exactly. 1 tsp oil measured per dish. Zero guessing.
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Labelled & Packed
Every box gets a macro label: kcal · protein · carbs · fat · fibre · oil used · added sugar = 0. Packed in food-grade kraft boxes.
04 🛵
Delivered by 8 AM
Hot and fresh to your hostel block, duty room, or quarters. No waiting. No extra calories. Just food that works.
Join the waitlist

Ready to eat like a doctor designed it?

We're launching at AIIMS Hyderabad. Join the early access list and get first access to the menu — plus a free survey to shape what we build.

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📸 Instagram @dietica.official 🌐 Website dieticahealth.in ✉️ Email hello@dieticahealth.in
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