No milk, no yoghurt, no problem. Tamannaah Bhatia’s trainer shares 3 simple ways to lose weight for lactose-intolerant people

Tamannaah Bhatia is known for her films, fashion choices and fitness routine. The actress often grabs attention with her looks and social media posts. She was recently seen in The Vvaan alongside Sidharth Malhotra, which released in theatres on September 25. Amid her busy schedule, her fitness has also remained a talking point.

Now, celebrity fitness trainer Siddhartha Singh, who has also trained Tamannaah Bhatia, has shared some simple tips for people who are lactose intolerant but still want to lose weight and stay fit. In a recent Instagram video, Siddhartha explained how they can build their meals without depending on regular dairy products.

How should a lactose-intolerant person lose weight?

According to Siddhartha Singh, people who are lactose intolerant do not need to give up on their fitness goals. He suggested building every meal around three basic components, protein, carbohydrates and vegetables.


The trainer advised starting the meal with a good source of protein. He suggested options such as eggs, chicken and paneer, while also mentioning plant-based protein options for those who prefer them.

In his Instagram video, Siddhartha said protein should be the first thing added to the plate. He also suggested that people can consider a yeast or plant-based protein supplement depending on their dietary choices.

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A post shared by Siddhartha Singh (@officialsiddharthasingh)

Protein is often included in weight-management diets because it can help with satiety and support muscle maintenance. However, individual nutritional needs can vary, so the right amount depends on factors such as a person’s overall diet and activity levels.

Don’t completely cut out carbs, says the trainer

Siddhartha also addressed one of the common concerns people have while trying to lose weight, whether they need to stop eating carbohydrates.

According to him, people do not need to completely remove carbs from their meals. He suggested options such as rice, roti, bread or potatoes.

His advice was to choose one main carbohydrate source for a meal rather than combining several of them on the same plate. For example, a person could have rice with their meal or choose roti, rather than having multiple carbohydrate sources together.

Siddhartha stressed that carbohydrates by themselves do not automatically lead to weight gain. The overall quantity and balance of a person's diet matter when it comes to weight management.

Third point: the trainer also recommended adding plenty of vegetables to meals. He explained that vegetables can add volume and fibre to the plate and may help people feel full for longer. This, in turn, can help reduce cravings and make it easier to stick to a weight-loss routine.

What can lactose-intolerant people have instead of dairy?

For people who miss milk and yoghurt after cutting back on regular dairy, Siddhartha suggested looking at lactose-free alternatives.

He pointed out that lactose-free milk and lactose-free yoghurt are now widely available and can allow people to continue having familiar dairy-based foods without consuming as much lactose.

Lactose intolerance occurs when the body has difficulty digesting lactose, the sugar naturally found in milk and other dairy products. The condition can cause symptoms such as bloating, gas, abdominal discomfort and diarrhoea after consuming lactose, although the amount people can tolerate varies.

Siddhartha’s main message was that lactose intolerance does not mean a person has to give up on their fitness goals. Instead, he suggested making simple changes to the food choices and dairy products used in everyday meals.

For anyone trying to lose weight, however, there is no single diet that works for everyone. A sustainable eating pattern, adequate protein and fibre, regular physical activity and appropriate calorie intake all play a role. Stay tuned for more such recommendations.