House Salad (100 G) and English Besan Chilla (1 Piece)

Reduce the portion of besan chilla and eat it slowly; consider one medium chilla first, then reassess hunger after 15–20 minutes.

Increase protein in the meal by adding eggs, tofu, paneer, or unsweetened Greek yogurt alongside the chilla.

Add more non-starchy salad vegetables such as cucumber, lettuce, spinach, tomato, capsicum, cabbage, and mushrooms; use lemon, vinegar, herbs, and olive oil rather than sweet dressings.

Mix grated vegetables and seeds such as chia, flax, or pumpkin seeds into the chilla batter to increase fibre and slow absorption.

Avoid pairing the meal with sweet chutneys, ketchup, fruit juice, sugary drinks, or large servings of rice, bread, or potatoes.

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