Weight loss at home, the Indian way
Practical guides from the BodyQuest team: what to eat from your own kitchen, how much, and short workouts that fit a busy day. No crash diets, no shakes, no gym.
1200 calorie Indian diet plan for womenA full day of Indian home food at about 1,200 kcal, veg and non-veg, with every portion weighed. Plus who 1,200 is right for, and who needs more.
Calories in chai: with milk, sugar or neitherA cup of chai with milk and 2 teaspoons of sugar is about 85 kcal. See every kind of chai, what 3 cups a day add up to, and how to cut sugar.
Calories in dal chawal, and how much to eatA katori each of dal and chawal is about 325 kcal. See a big plate, ghee, rajma and chole chawal, khichdi, and how to eat dal chawal and still lose weight.
Calories in Indian breakfast: poha, upma, idli and more1 plate of poha is about 185 kcal, 2 idlis 115 and a paneer paratha 260. Calories and protein in 18 Indian breakfasts, and the best ones for weight loss.
Healthy Indian evening snacks under 200 caloriesEvening snacks for weight loss with Indian food: roasted chana, makhana, sprouts chaat, curd and fruit, each under 200 calories with exact portions.
Healthy Indian lunch ideas for weight loss21 Indian lunches for weight loss, veg and non-veg, each about 435 to 540 kcal with 27 g protein or more, with exact portions of roti, rice and dal.
High-protein Indian breakfast ideas for weight loss21 high-protein Indian breakfasts for weight loss, veg and egg, each about 215 to 270 kcal with 7 to 19 g of protein, with exact portions.
High-protein Indian vegetarian foods with a chartThe best high-protein Indian vegetarian foods ranked by protein per calorie, with real portions, and a veg day with 125 g of protein for weight loss.
How much water to drink for weight lossHow much water to drink a day for your weight, in litres and glasses, whether water helps weight loss, and simple ways to drink enough every day.
How to lose belly fat at home, for womenWhat really reduces belly fat for women at home: a small calorie deficit with Indian food, protein, short strength workouts, walking and sleep. No myths.
Indian dinner ideas for weight lossLight, high-protein Indian dinners for weight loss, veg and non-veg, each about 400 kcal: paneer bhurji, dal with roti, soya curry, chicken and fish.
Is rice bad for weight loss? How much you can eatYou do not have to give up rice to lose weight. How many calories a katori has, how much rice fits a weight-loss day, and how to eat it.
Is roti good for weight loss? How many you can eatCalories in one roti, how many rotis to eat a day for weight loss, roti vs rice, jowar roti, and why the ghee on top matters more than the roti.
Non-veg Indian diet plan for weight loss: 7 days with eggs, chicken and fishA 7-day non-vegetarian Indian diet plan for women, about 1,400 kcal a day, with eggs, chicken and fish in measured portions and a high-protein day.
Paneer vs tofu for weight loss: which is better?Paneer vs tofu compared: calories, protein and fat per 100 g, how much of each to eat, and how to use both in Indian meals while losing weight.
PCOS diet for weight loss with Indian foodHow to eat for weight loss with PCOS using Indian home food: protein and fibre at every meal, less added sugar, a sample day and what research supports.
Thyroid and weight loss: an Indian diet that worksLosing weight with hypothyroidism: how many calories to eat, when to take your thyroid tablet, which foods are fine, and a gentle Indian plan.
Walking for weight loss: how many steps a day?How many steps a day help weight loss, roughly how many calories walking burns, and an easy way to reach 8,000 steps with short walks after meals.
Weight loss after pregnancy: a gentle Indian planWhen to start losing weight after delivery, how to eat while breastfeeding, safe exercises for your core, and a simple Indian meal plan for new mothers.
Weight loss mistakes Indian women make, and easy fixes12 common weight-loss mistakes in Indian homes, from free-poured oil and sweet chai to crash diets and daily weighing, with a simple fix for each.
Calories in Indian food: roti, rice, dal and sabzi chart1 roti is about 100 kcal; 2 roti with a katori of sabzi about 280. Calories and protein in 40 everyday Indian foods, per katori, roti and plate.
Does jeera water burn belly fat? The honest answerJeera water, lemon-honey or cinnamon water: can any drink burn belly fat? What these drinks really do, and what actually reduces belly fat.
20-minute home workout for women, no equipmentA 20-minute full-body home workout for women with no equipment: warm-up, 8 simple moves for 2 rounds and a stretch, with an easier version of every move.
Indian diet plan for weight loss for women: a 7-day vegetarian planA 7-day vegetarian Indian diet plan for women, about 1,400 kcal a day, with exact portions in rotis, katoris and grams, and how to adjust it.