Gobhi paratha (1 piece)

Limit the meal to one medium gobhi paratha and avoid a second serving; eat slowly and stop before feeling full.

Make it with a thinner layer of dough, extra cauliflower filling, minimal potato, and less oil or ghee.

Use a higher-fibre flour blend such as whole-wheat flour with barley flour or besan, rather than refined flour.

Pair it with plain unsweetened curd or paneer to add protein, and avoid sweetened yogurt, pickles with sugar, or ketchup.

Start with a non-starchy salad such as cucumber, tomato, lettuce, and lemon before eating the paratha.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, chai with sugar, or fruit juice alongside it.