Dal Paratha (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the portion to one small dal paratha and avoid eating it on an empty stomach.

Ask for less oil or ghee in the paratha, and choose a thinner, whole-wheat version with a higher dal filling.

Replace sweet milk tea with unsweetened tea, or gradually reduce the sugar to zero; use only a small amount of milk.

Eat the paratha with a generous side of non-starchy vegetables such as spinach, cucumber, tomato, cauliflower, or okra.

Add a protein-rich side such as plain unsweetened yogurt, paneer, or egg to slow digestion and improve fullness.

Take a 10–20 minute easy walk soon after the meal and avoid sitting still immediately afterward.