Fat loss comes from eating a little less energy than you burn, over many weeks. No single food makes you fat, and no single food burns fat. That means your regular home food can work, if the plate is built right.
Build the plate in this order
Half the plate sabzi or salad, a quarter protein (dal, chana, rajma, paneer, eggs, chicken or fish), a quarter roti or rice. Start eating with the vegetables and protein, then the grains.
Count your rotis, not your calories
If you usually eat four rotis at dinner, try three for two weeks and see what the scale and waist do. One small cut you can keep beats a big cut you abandon.
Watch the hidden extras
Ghee on roti, oil in tadka, sugar in chai and namkeen with tea add up fast. Measure oil with a spoon for one week; most families are surprised by how much they use.
Keep protein high
Protein keeps you full and protects muscle while you lose fat. Aim for some at every meal. Our diet charts list protein for each meal so you can see where you are short.