Health Beauty Fitness
Many people believe that eating less is the key to weight loss. However, what you eat matters just as much as how much you eat.
One common issue in Indian diets is an over-reliance on cereals such as rice and wheat. While these foods provide energy, they may not always provide enough high-quality protein or fibre when consumed without sufficient pulses, dairy, vegetables, fruits, or other protein sources.
Why Protein Matters
Protein helps support muscle maintenance, recovery, and satiety. The ICMR-NIN recommends approximately 0.83 grams of protein per kilogram of body weight daily for healthy adults.
Good protein sources include:
✔ Dal & Lentils
✔ Paneer & Curd
✔ Milk
✔ Soy Products
✔ Eggs
✔ Fish & Chicken
Combining cereals and pulses can improve protein quality and amino acid balance.
Why Fibre Matters
Fibre helps increase fullness, supports digestion, and may improve blood sugar control and insulin sensitivity. Fibre-rich diets are also associated with better weight management.
Good fibre sources include:
✔ Vegetables
✔ Fruits
✔ Beans
✔ Whole Grains
✔ Millets
✔ Nuts & Seeds
The Bottom Line
If you're constantly hungry despite eating regular meals, your plate may need more protein and fibre—not just fewer calories.
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