Nutrition & fitness, explained

Moong, masoor, toor, chana, urad, rajma and soya compared — realistic cooked protein values, the raw-vs-cooked trap, and tadka calorie tips.

ICMR-NIN aligned protein targets by activity level, why Indian diets fall short, practical ways to bridge the gap, and the kidney myth.

A practical guide to ragi, jowar, bajra and other millets — rough nutrition, the real fibre benefit, easy swaps, and the weight-loss myth.

Realistic protein numbers for dal, paneer, curd, soya, sprouts and besan, plus how vegetarians can actually hit their daily protein target.

Approximate calories in roti, rice, dal, idli, poha and other Indian staples, plus a simple hand-and-katori guide to portions.

Read Indian food labels with confidence — the per-100g vs per-serving trap, no-added-sugar wording, hidden palm oil, and a 5-ingredient scan tip.

A balanced look at ghee — its calories, saturated fat, smoke point for Indian cooking, how much is fine per day, and whether it really burns fat.

A sample day of ghar ka khana for weight loss — veg and non-veg variants with approximate calories, built for sustainability, not salads.

What a calorie deficit is, how to estimate yours, why crash diets backfire, and how to lose weight at a sustainable 0.25-0.5 kg per week.

An honest guide to intermittent fasting for Indians — 12:12, 14:10 and 16:8 mapped onto family meal patterns, plus who should not fast.

What protein, carbs and fat actually do, sensible splits for weight loss, Indian plate examples, and the truth about carbs after 7pm.

A respectful look at vata, pitta and kapha as a self-observation framework, where it aligns with modern nutrition, and where evidence should lead.

Water needs vary by climate and activity — use thirst and urine colour as guides, and why the rigid '8 glasses a day' rule isn't universal.

What to eat after a workout using everyday Indian foods — curd-poha, eggs, paneer and chaas — plus the anabolic-window myth and budget options.