Paneer Paratha (1 Piece)

Reduce the portion to one small paneer paratha and avoid having a second serving; eat slowly and stop when comfortably full.

Prepare it with a higher-fibre dough such as barley flour or chickpea flour, and use minimal oil or ghee on the pan.

Increase the paneer filling and add grated vegetables such as spinach, cauliflower, or bell pepper to add protein and fibre without increasing the flour portion.

Have it with plain unsweetened curd and a side salad of cucumber, tomato, and leafy greens; avoid sweet chutneys, ketchup, and sugary drinks.

Start the meal with the salad or curd, then eat the paratha, rather than eating the paratha first on an empty stomach.

Take a gentle 10–20 minute walk soon after the meal and avoid sitting or lying down immediately.