Can't lose weight despite a healthy home diet? Here’s what you need to know

When it comes to Indian food, the focus is often bent toward rich flavours and taste. While it enhances the overall dining experience, there are hidden culprits that a discerning cook might miss. For instance, using whole eggs instead of just egg whites. While egg yolks are nutritious, they are also high in calories and fat which adds to our existing cholesterol levels.

Similarly, over-relying on pulses for protein, though healthy, can lead to unnecessary intake of carbohydrates. Experts from the kitchen suggest stepping back and reflecting on a few factors: quality of ingredients, portion sizes, storage and safe handling of raw items. Whether you're new to cooking or a seasoned foodie aiming to elevate your meals, be sure to avoid cooking mistakes that could spoil your broth.

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To steer clear of cooking blunders, Midday dialled-up chefs and nutritionists who uncover the overlooked mistakes and share tips on how to avoid them. Also, they suggest healthy substitutes, smart portion control tips and alternatives for high-calorie additives.

Notes from chefs' kitchen
At Courtyard by Marriott, Chef Ganesh Amkar is innovating classic dishes with healthy tweaks, designed to lower the calorific needs of a dish.
Among his signature dishes is a revamped Paneer Tikka, where he swaps ghee for cold-pressed coconut oil or extra virgin olive oil, lowering saturated fats.

Additionally, he uses Tofu to replace paneer which offers a leaner, protein-packed option. Furthermore, he opts for egg whites in the marinade, cutting out excess fat and cholesterol from whole eggs. "These mindful choices not only boost the dish's nutritional value but also preserve its flavour and texture," Amkar outlines.

Home chef, Payal Patel, is elevating the health quotient of Indian breads like chapati and paratha with lesser-known techniques. "I opt for stone-ground whole wheat flour, which retains more nutrients and fiber compared to processed flours. For the dough, I add flaxseed powder which is rich in omega-3 fatty acids and additional fiber for heart health." This nutty, earthy take on Indian chapati is a treat for the taste buds and a nourishing choice for overall well-being.

For thickening gravies and stews, functional nutritionist Mugdha Pradhan recommends chefs use tapioca flour Instead of wheat or maida. Being gluten-free, tapioca flour suits individuals with gluten sensitivities. It's low in calories and rich in carbohydrates, which provides a wholesome source of energy. Furthermore, it includes essential minerals such as calcium, manganese and iron, enhancing overall nutritional value. "And instead of sugar as a sweetener, switch to date powder," she adds.

Cooking errors to avoid
Shedding light on traditional Indian cooking habits, Mugdha highlights common kitchen items that unknowingly lead to weight gain.

Avoid peanut, sunflower, safflower and canola oils in cooking
These oils can contribute to weight gain by inducing insulin resistance. This resistance disrupts the body's ability to regulate blood sugar levels effectively, leading to elevated glucose levels. Over time, this imbalance can promote weight gain as the body stores excess glucose as fat.

Hidden sugars
Many dishes include hidden sugars, particularly white sugar in its various forms. To identify hidden sugars in common Indian food items, check ingredient labels for terms like sucrose, glucose, or any word ending in "-ose". Also, be mindful of sweeteners like jaggery, honey or condensed milk used in cooking.

Identify gluten
Gluten, found in various forms of wheat such as maida (refined flour), rava (semolina) and even in pasta, can trigger inflammation in the body. It is also known to trigger digestive issues, particularly those with celiac disease or gluten sensitivity. Prolonged consumption could lead to weight gain, as chronic inflammation leads to metabolic dysfunction and increased fat storage.

Curb refined ingredients
Common Indian meals use refined ingredients such as white flour (maida), refined vegetable oils, salt and polished rice. These refined grains lack dietary fiber and essential nutrients compared to their whole-grain counterparts. Regular consumption of refined ingredients can lead to rapid spikes in blood sugar levels, promoting insulin resistance.

Overcooking vegetables
Traditional Indian recipes sometimes involve prolonged cooking of vegetables, which can lead to nutrient loss. Overcooking not only diminishes the nutritional value of vegetables but also alters their texture and flavor. This mistake can reduce the intake of essential vitamins, minerals, and antioxidants crucial for overall health and immunity.

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Watching calorie count
Chef Amkar emphasises that two critical cooking mistakes can significantly increase the calorie count in meals. Firstly, using excessive fat while making dough for dishes like parathas or puris can add unnecessary calories from oils or ghee, which are high in saturated fats. These fats contribute to the overall calorie density of the dish without necessarily enhancing nutritional value.

Secondly, improper frying temperatures can lead to the absorption of excess oil into the food, further increasing its calorie content. When oils are not heated to the correct temperature, foods absorb more oil, making them heavier in calories and potentially harmful to cardiovascular health if consumed regularly.

Mugdha points out that often Indian chefs rely on dropping more oil to enhance the richness of flavours without being visibly apparent post-cooking. This practice is common in many standard restaurants, she remarks. Similarly, sugar is frequently added to gravies and sauces to impart a sweet flavour profile. These ingredients, though not immediately visible, contribute hidden calories to dishes. Even in seemingly healthy options like salads, dressings containing added sugars can add unnecessary calories. Being mindful of these hidden ingredients can help reduce overall calorie intake without compromising on flavour.

When it comes to the Indian staple, rice, Chef Patel opts for the absorption method rather than boiling in excess water. "This ensures the rice absorbs only as much water as needed, reducing the overall calorie density. Additionally, incorporating more vegetables into the dal and opting for whole grain rice varieties can increase fiber content, promoting a feeling of fullness with fewer calories consumed." These simple adjustments not only trim calorie intake but also enhance the nutritional value of these staple Indian dishes.

Safer cooking techniques
Highlighting his go-to practices, Chef Amkar tells us why he prefers tandoor cooking. "It involves using a clay oven that cooks food at high temperatures, allowing meats and vegetables to cook in their own juices with minimal added fat."

This method not only enhances the natural flavours of ingredients but also reduces the need for excess oils typically used in frying or sautéing. Similarly, baking in ovens involves using dry heat to cook dishes, resulting in a crispy texture without the need for extra oil. "One would be surprised to learn the authentic tastes of Indian cuisine if they move away from heavy usage of oil," he adds.

On the nutrition front, Mugdha, advocates for cooking techniques like grilling and steaming to minimise oil usage in Indian dishes. Grilling involves cooking food over direct heat, allowing excess fats to drip away, thereby reducing the need for additional oils. Also, this method imparts a smoky, charred flavour to dishes without compromising on taste.

Steaming, on the other hand, uses steam to cook food gently, maintaining its natural moisture and nutrients without the need for added fats.

Portion control tips
Following are three effective hacks shared by experts for portion control in Indian meals:
Fill half your plate with vegetables: Incorporate a generous portion of vegetables into your meals. Vegetables are low in calories and high in fiber, vitamins and minerals. By filling half your plate with vegetables like spinach, cauliflower or mixed greens, you naturally reduce the space available for higher-calorie items like rice or curries.
Focus on protein intake: Instead of consuming more of the gravy or carbohydrates, prioritise eating lean meats, pulses or tofu. Protein is highly satiating, making you feel fuller for longer periods. By starting with the meat or protein-rich items first during meals, your stomach fills up with these satisfying nutrients. This approach helps naturally limit the amount of space available for high-calorie items like rice or bread and reduces the temptation to overeat.
Practice mindful eating: Pay attention to hunger cues and eat slowly. In Indian culture, meals are often shared and enjoyed leisurely. Take time to savour each bite, allowing your body to register fullness signals before reaching for seconds. Avoid distractions like television or mobile devices during meals to focus on appreciating the flavours and textures of your food.

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