Certified nutrition and fitness coach Raj Ganpath has recently shared an Instagram post offering guidance on how to integrate healthier and more balanced ingredients into traditional Indian lunch dishes. His recommendations include decreasing the portions of rice or roti in meals and steering clear of fried items such as puris and other fried snacks.

Why you should make these changes

Additionally, one can enhance their meals by including more servings of sautéed, steamed, or roasted vegetables, as well as incorporating protein-rich options like lentils (dal), chickpeas, tofu, paneer, or lean meats such as chicken or fish.

In an Instagram video outlining these suggestions, Raj stated, “By implementing these four changes, you will likely find that you feel satiated for a longer duration, your energy levels will improve throughout the day, your blood sugar will be better regulated, and you will find it easier to maintain a calorie deficit and achieve weight loss.”

Tip no. 1: Halve the starch

Raj advised, “Continue consuming your usual starch for lunch, whether it be rice, idli, dosa, naan, or roti. However, simply reduce the quantity by half. If you typically eat four chapatis, limit it to two. If you usually have two cups of rice, cut it down to one.”

Tip no. 2: Remove the fried stuff

He emphasized the importance of minimizing fried items as much as possible, stating that this includes any foods that are fried, oily, creamy, or rich.

Tip no. 3: Double the vegetables

He further suggested, “Regardless of the type of vegetables you consume, whether it be poriyal, avial, sabzi, steamed vegetables, or salads, simply double the amount.”

Tip no. 4: Add more protein

He concluded with, “If your meal lacks protein, ensure to add a source of protein. If it already contains protein, increase the amount. Ideally, aim for a protein intake of 20 to 40 grams with your lunch.”

Read Also: Avoid These 5 Diet Mistakes That Might Be Slowing Your Weight Loss

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