English Gatte Ki Sabzi (100 G) and Roti (1 Medium (7 Inches))

Keep the gatte portion moderate and make the curry with more non-starchy vegetables such as spinach, methi, bottle gourd, or okra.

Replace part or all of the regular roti with a barley-flour roti, and keep it to one small roti initially.

Start the meal with a cucumber, tomato, and leafy-green salad dressed with lemon; eat the sabzi and salad before the roti.

Add an unsweetened bowl of plain curd or raita with cucumber to increase protein and fullness.

Use less oil in the gatte curry and avoid a large amount of gravy; prioritize the gatte, vegetables, and salad over extra roti.

Take a gentle 10–20 minute walk after the meal to help reduce the post-meal rise.