Diabetes management coaching, Bangalore
Bangalore diabetes coaching, built around your day.
Online video is the default, and in-person sessions run in six areas of the city. We plan the walks and the meals around your commute, your kitchen and the South Indian food you already eat.
Where we train in Bengaluru
Six areas for in-person sessions
Swipe across. Each area page has more detail, and the first call tells you which is closest.
- HSR LayoutSouth-east, close to the Outer Ring Road and Sarjapur Road.
- BellandurOuter Ring Road office corridor, a short drive from HSR Layout.
- WhitefieldEast Bengaluru, along the Whitefield Road office belt.
- IndiranagarCentral east, around 100 Feet Road and the metro line.
- KoramangalaCentral south, between Hosur Road and Sarjapur Road.
- JayanagarSouth Bengaluru, a residential area with its own shopping streets.
Online or in person
Choose the format that fits your week
Online video, from anywhere in the city
The default. Sessions run by video at a time that fits your commute. Your coach sees your plate, your kitchen and your form on camera, and you keep your own gym, park or living room.
In person, in the six areas above
Optional. Your coach checks lifts and walking form on the spot, and can review your usual breakfast or dinner with you. Ask on the first call which area and time suit you.
What the trials show
Remission follows weight lost, and walks after meals matter
Remission means HbA1c under 6.5% for at least 2 months off diabetes drugs. It happened in 46% of adults in the DiRECT programme, against 4% on usual care, after a doctor-led weight programme 1. We do not promise it, and medicines change only with your doctor.
When the commute is long, the plan uses short walks after meals instead of one long session. In a crossover trial, 10 minutes after each main meal lowered the 3-hour glucose area compared with a 30 minute walk each day 3.
DiRECT, 12 months
Remission after a doctor-led programme
DiRECT, a cluster trial of 306 adults in UK primary care, aged 20 to 65, diagnosed within 6 years, not on insulin. Remission meant HbA1c under 6.5% after at least 2 months off diabetes drugs. The programme used a 3 to 5 month total diet replacement phase, with diabetes and blood pressure drugs withdrawn as part of it. It is not a promise for any one person 1.
Walks in a Bengaluru week
Time the walk to the meal, not the clock
A 10 minute walk after lunch and after dinner fits a working day. For members with long commutes, the walk replaces the long session, and the strength days stay the same. In the hotter months we move outdoor walks to early morning or after sunset.
Local food, with real grams
Idli, dosa, ragi and dal: what each one gives you
Protein and carbohydrate per 100 g raw, from the Indian Food Composition Tables 2017 4. Cooked weights differ, so weigh raw where you can.
| Food | Protein, g per 100 g | Carbs, g per 100 g |
|---|---|---|
| Ragi, for mudde and ragi dosaRaw grain or flour | 7.2 | 66.8 |
| Rice, raw milledIdli, dosa and set dosa batter | 7.9 | 78.2 |
| Jowar, for jolada rotti | 10.0 | 67.7 |
| Bajra, for sajje rotti | 11.0 | 61.8 |
| Black gram dal (urad)Idli and dosa batter, dal makhani style dals | 23.1 | 51.0 |
| Toor dal (red gram)Sambar and most South Indian dal | 21.7 | 55.2 |
| Moong dal (green gram)Pesarattu and moong dal | 23.9 | 52.6 |
| Chana dal (Bengal gram)Chana dal dishes | 21.6 | 46.7 |
Idli and dosa batter mixes rice and urad dal, so the batter's protein depends on the ratio the kitchen uses. Ask your coach to check the ratio on your first call.
Bengaluru kitchens
Four South Indian meals, four small changes
Idli, dosa and set dosa
These are mostly rice, so they count as the grain quarter of the plate. Pair them with sambar or a dal and a vegetable, so the protein is not missing.
Ragi mudde
One ball with sambar and a vegetable, and dal on the side. Ask your coach what portion suits your meter readings.
Pesarattu and moong dishes
Moong dal has the most protein per 100 g of the dals in this table, so it is the easiest breakfast to build the protein quarter on.
Filter coffee and sweet tea
The sugar is what we change, one spoon less each week, until the cup still tastes good to you.
How it starts
Four steps from the first call
- Book the first call: Share your latest HbA1c, your medication list and your usual week. We tell you whether online or an in-person area fits.
- Two weeks of logs: Meals, a fasting glucose reading if your doctor asks for one, and the walks you already take. No changes yet.
- First plan and first session: Your coach sets the strength days, the post-meal walks and a Bengaluru meal plan from your own kitchen.
- Weekly review: Logs, strength and sleep reviewed each week. Medicine stays with your doctor, and we share the logs when you ask.
A sample week
Three sessions, walks after meals, and a Saturday call
Your days, your times. You pick the days and the hours, in your own time zone, and a session can move when your week changes.
- MonLift
- TueSteps
- WedLift
- ThuSport
- FriHIIT
- SatFood call
- SunRest
See the week day by day
- MonStrength and conditioningOnline or in person in your area. A 10 min walk after lunch and after dinner.
- TueActive recoveryWalk to your step target. Time the walk to the meal, and in hot months go early morning or after sunset.
- WedStrength and conditioningSecond session: the same load for more reps before any load goes up.
- ThuActive recoveryCycle, swim, play badminton or take a long walk. If you take insulin or a sulfonylurea, ask your doctor first.
- FriHIIT, scaledShort intervals scaled to your fitness. On insulin or a sulfonylurea, your doctor agrees the plan first.
- SatNutrition callWeekly call with your nutritionist: idli, dosa, ragi and dal portions, and what changes next week.
- SunRestFull rest. A 10 min walk after meals still counts.
Sessions fall on alternate days, so your muscles get a day to recover in between.
How we coach
How your coach runs every session
- Form corrected as you moveYour coach watches every rep on video and fixes your position in real time.About 10 corrections in a typical class
- Shown first, then doneThe coach demonstrates the movement on camera, then watches you do it.67% of sessions
- Every rep counted with youYour coach counts the reps aloud and pushes you through the last ones.Every session we read
- Mobility to startJoints and spine warmed up before any load goes on.At least 82% of sessions
- Stretching to finishSessions close with stretches for the muscles you trained.At least 84% of sessions
- Knowledge you keepThe coach explains why each exercise and cue matters, so you can train well on your own.About 2 in 3 classes
- Habits for the days betweenSteps, water, sleep and protein tasks, checked at your next session.Water and steps come up in about 6 in 10 classes
Corrections, explaining why, water and steps: a sample of recorded classes, 17 Aug to 21 Oct 2026. The rest: 1-on-1 sessions recorded 1 to 21 October 2026, each read in full. Some recordings start after the warm-up, so the mobility and stretching shares are a floor.
Your doctor
Bring your reports, and keep your doctor in charge
Bring your latest HbA1c, your medication list and any reports from your doctor to the first call. We share the progress logs with your doctor when you ask. If you take insulin or a sulfonylurea, ask your doctor before you start, because exercise can lower blood sugar.
Common questions
Diabetes coaching in Bangalore: answers
Do you coach in person in Bangalore?
Yes, optionally, in HSR Layout, Bellandur, Whitefield, Indiranagar, Koramangala and Jayanagar. The default format is online video, and it works the same from any part of the city.
Is this medical treatment?
No. We are lifestyle coaches, not doctors. Your doctor makes every medication decision, and we can share your progress logs so they decide with real data.
What result can I expect?
It depends on your starting HbA1c, how long you have had diabetes and how closely you follow the plan. In the DiRECT trial, remission at 12 months was far more common after large weight loss [1]. We track your numbers through the programme and share them with your doctor.
How do I start?
Book the free 30-minute discovery call. Share your latest HbA1c and your daily routine, and we will recommend the plan that fits.
Which Bengaluru foods work on a diabetes plan?
Most of them, in the right portion. Per 100 g raw, moong and urad dal give about 23 g of protein, ragi gives 7.2 g and raw milled rice 7.9 g [4]. Dal-based dishes such as pesarattu add more protein than a rice-only breakfast.
Can I train outdoors in the Bengaluru heat?
Yes, with timing. We move outdoor walks to early morning or after sunset in the hotter months, carry water, and skip any session that brings on dizziness. Tell your doctor if you feel unwell during activity.
Sources
- Lean ME, Leslie WS, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. Lancet. 2018. https://pubmed.ncbi.nlm.nih.gov/29221645/
- Anjana RM, Unnikrishnan R, et al. Metabolic non-communicable disease health report of India: the ICMR-INDIAB national cross-sectional study. Lancet Diabetes and Endocrinology. 2023. https://pubmed.ncbi.nlm.nih.gov/37301218/
- Reynolds AN, Mann JI, et al. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia. 2016. https://pubmed.ncbi.nlm.nih.gov/27747394/
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, ICMR, Hyderabad. Values per 100 g edible portion. https://www.ifct2017.com
Free 30-minute discovery call
Start where you are, in Bangalore or online.
Share your latest HbA1c and your routine, and we will tell you which format fits.
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