Articles
Eat desi, stay healthy
Simple guides on food, weight and health for people in Pakistan, India and across South Asia. Every article is based on published research and links to a free tool you can try.
Desi food and calories
How many calories in a roti, chapati and paratha?Calories in roti, chapati, paratha, naan and puri, with a simple table, how ghee changes the count, and how many rotis to eat when losing weight.Multigrain roti: is it better than wheat roti?What multigrain atta is, calories and fibre compared with wheat roti, the best grains to mix (jau, bajra, jowar, ragi, besan), a simple home recipe, and label tips.Calories in biryani, pulao and plain riceHow many calories are in a plate of chicken biryani, pulao and plain rice, why restaurant plates are much bigger, and how to enjoy rice while losing weight.Daal, chana and lobia: cheap protein for desi homesHow much protein is in daal, chana, rajma and lobia, how they compare with chicken and eggs, and simple ways to get more protein on a small budget.Chai with sugar: how much it adds to your weightCalories in a cup of doodh patti chai, how sugar and milk add up over a year, and easy ways to cut down without giving up your daily chai.Healthy swaps for samosa, pakora and other fried snacksCalories in samosa, pakora, jalebi and other desi snacks, why reused frying oil is a problem, and tasty lower-calorie swaps you can make at home.
Weight loss on desi food
How to lose weight eating normal Pakistani and Indian foodA simple, step-by-step guide to losing weight on roti, daal, rice and salan, without special diet food, with a plate method, oil tips and a sample day.A simple 1,500 calorie desi diet plan (one week)A full 7-day 1,500 calorie diet plan made from normal Pakistani and Indian food: roti, daal, chicken, sabzi and rice, with portions, swaps and a shopping list.Why you are not losing weight: 7 common mistakesSeven common reasons your weight is not going down, from hidden oil and "healthy" snacks to poor sleep and weighing too often, with simple fixes for each.Walking for weight loss: how many steps a day really helpHow many calories walking burns, how many steps a day you need for health and weight loss, why a walk after meals helps blood sugar, and a simple 8-week walking plan.
Body numbers explained
BMI for South Asians: why 23 is the warning line, not 25Why Pakistanis, Indians and Bangladeshis face health risks at a lower BMI, the Asian BMI cut-offs (23 and 27.5), what they mean for you, and what to do next.Belly fat and waist size: the hidden risk for desi peopleWhy belly fat is more dangerous than other fat, the healthy waist size for South Asian men and women, how to measure your waist at home, and how to reduce belly fat.How many calories do I need in a day? (TDEE made simple)A simple guide to BMR and TDEE, how many calories men and women need each day, worked examples, and how to set a safe target to lose, keep or gain weight.How much protein do I need, and where to get it in desi food?How much protein you need each day by weight and goal, why most South Asians eat too little, a protein table of common desi foods, and easy ways to add more.
Smart food choices
Zero calorie soft drinks: are diet colas a healthy swap?Diet, zero and sugar-free soft drinks explained: what sweeteners they use, whether they help weight loss, what the WHO says, effects on teeth and sleep, and better choices.Alternative sweeteners explained: which ones are safe?A simple guide to sugar substitutes: sucralose, aspartame, stevia, saccharin, monk fruit, erythritol and sugar alcohols, plus gur, honey and brown sugar, and what the WHO advises.Stevia: is it safe, and how to use it in chai and desi sweetsWhat stevia is, whether it is safe, the daily limit, how it affects blood sugar and weight, what to look for on the label, and how to use it in chai, kheer and other desi recipes.Desi ghee: healthy or harmful? How much is okayThe truth about desi ghee: calories, saturated fat, what the research says about heart health, ghee vs oil vs vanaspati, how much is safe each day, and how to spot fake ghee.Processed vs homemade food: what is the real difference?What processed and ultra-processed food means, why ultra-processed food leads to overeating, which packaged foods are fine, how to read a food label, and easy homemade swaps.Low sodium salt: should you switch, and who should not?How much salt South Asians eat, what low sodium (potassium) salt is, the research on blood pressure and stroke, who must avoid it, pink salt myths, and easy ways to eat less salt.Electrolytes: what they are and when you need themWhat electrolytes are, signs you are low, when you need ORS or electrolyte drinks, how to make ORS at home the WHO way, sports drinks vs ORS, and natural food sources.
Special situations
Ramadan diet plan: healthy sehri and iftarWhat to eat at sehri and iftar to stay full, strong and hydrated while fasting, a sample Ramadan day, how to avoid weight gain, and who should talk to a doctor first.Healthy eating at weddings and dawatsHow to enjoy shaadi season, dawats and Eid without undoing weeks of healthy eating: calories in wedding food, a simple plate plan, and polite ways to say no.Diet tips for people with high blood sugar (prediabetes)What prediabetes means, the blood test numbers, and simple desi diet and lifestyle changes that can bring blood sugar back to normal and prevent type 2 diabetes.Insulin resistance: the silent problem behind belly fat and diabetesWhat insulin resistance is, why it is so common in South Asians, the warning signs, which tests to ask for, and the food and lifestyle changes that improve it.Healthy weight gain for thin peopleHow to gain weight the healthy way on desi food: how many extra calories you need, high-calorie healthy foods, a sample day, strength training, and when to see a doctor.Water: how much to drink in hot Pakistani and Indian summersHow much water you need each day, how much more in 40°C heat, signs of dehydration and heat stroke, the best drinks for summer, and easy tips to drink enough.