Struggling to lose weight despite healthy home cooking? Discover why

When it comes to Indian food the focus is often bent toward rich flavours and taste While it enhances the overall dining experience there are hidden culprits that a discerning cook might miss For instance using whole eggs instead of just egg whites While egg yolks are nutritious they are also high in calories and fat which adds to our existing cholesterol levelsSimilarly overrelying on pulses for protein though healthy can lead to unnecessary intake of carbohydrates Experts from the kitchen suggest stepping back and reflecting on a few factors quality of ingredients portion sizes storage and safe handling of raw items Whether yoursquore new to cooking or a seasoned foodie aiming to elevate your meals be sure to avoid cooking mistakes that could spoil your brothTo steer clear of cooking blunders Midday dialledup chefs and nutritionists who uncover the overlooked mistakes and share tips on how to avoid them Also they suggest healthy substitutes smart portion control tips and alternatives for highcalorie additivesNotes from chefsrsquo kitchenAt Courtyard by Marriott Chef Ganesh Amkar is innovating classic dishes with healthy tweaks designed to lower the calorific needs of a dishAmong his signature dishes is a revamped Paneer Tikka where he swaps ghee for coldpressed coconut oil or extra virgin olive oil lowering saturated fatsAdditionally he uses Tofu to replace paneer which offers a leaner proteinpacked option Furthermore he opts for egg whites in the marinade cutting out excess fat and cholesterol from whole eggs ldquoThese mindful choices not only boost the dishs nutritional value but also preserve its flavour and texturerdquo Amkar outlinesHome chef Payal Patel is elevating the health quotient of Indian breads like chapati and paratha with lesserknown techniques ldquoI opt for stoneground whole wheat flour which retains more nutrients and fiber compared to processed flours For the dough I add flaxseed powder which is rich in omega3 fatty acids and additional fiber for heart healthrdquo This nutty earthy take on Indian chapati is a treat for the taste buds and a nourishing choice for overall wellbeingFor thickening gravies and stews functional nutritionist Mugdha Pradhan recommends chefs use tapioca flour Instead of wheat or maida Being glutenfree tapioca flour suits individuals with gluten sensitivities Its low in calories and rich in carbohydrates which provides a wholesome source of energy Furthermore it includes essential minerals such as calcium manganese and iron enhancing overall nutritional value ldquoAnd instead of sugar as a sweetener switch to date powderrdquo she addsCooking errors to avoidShedding light on traditional Indian cooking habits Mugdha highlights common kitchen items that unknowingly lead to weight gainAvoid peanut sunflower safflower and canola oils in cookingThese oils can contribute to weight gain by inducing insulin resistance This resistance disrupts the bodys ability to regulate blood sugar levels effectively leading to elevated glucose levels Over time this imbalance can promote weight gain as the body stores excess glucose as fatHidden sugarsMany dishes include hidden sugars particularly white sugar in its various forms To identify hidden sugars in common Indian food items check ingredient labels for terms like sucrose glucose or any word ending in ose Also be mindful of sweeteners like jaggery honey or condensed milk used in cookingIdentify glutenGluten found in various forms of wheat such as maida refined flour rava semolina and even in pasta can trigger inflammation in the body It is also known to trigger digestive issues particularly those with celiac disease or gluten sensitivity Prolonged consumption could lead to weight gain as chronic inflammation leads to metabolic dysfunction and increased fat storageCurb refined ingredientsCommon Indian meals use refined ingredients such as white flour maida refined vegetable oils salt and polished rice These refined grains lack dietary fiber and essential nutrients compared to their wholegrain counterparts Regular consumption of refined ingredients can lead to rapid spikes in blood sugar levels promoting insulin resistanceOvercooking vegetablesTraditional Indian recipes sometimes involve prolonged cooking of vegetables which can lead to nutrient loss Overcooking not only diminishes the nutritional value of vegetables but also alters their texture and flavor This mistake can reduce the intake of essential vitamins minerals and antioxidants crucial for overall health and immunityAlso read Celebrity nutritionist Rujuta Diwekar shares 5 food tips to prevent monsoon illnessesWatching calorie countChef Amkar emphasises that two critical cooking mistakes can significantly increase the calorie count in meals Firstly using excessive fat while making dough for dishes like parathas or puris can add unnecessary calories from oils or ghee which are high in saturated fats These fats contribute to the overall calorie density of the dish without necessarily enhancing nutritional valueSecondly improper frying temperatures can lead to the absorption of excess oil into the food further increasing its calorie content When oils are not heated to the correct temperature foods absorb more oil making them heavier in calories and potentially harmful to cardiovascular health if consumed regularlyMugdha points out that often Indian chefs rely on dropping more oil to enhance the richness of flavours without being visibly apparent postcooking This practice is common in many standard restaurants she remarks Similarly sugar is frequently added to gravies and sauces to impart a sweet flavour profile These ingredients though not immediately visible contribute hidden calories to dishes Even in seemingly healthy options like salads dressings containing added sugars can add unnecessary calories Being mindful of these hidden ingredients can help reduce overall calorie intake without compromising on flavourWhen it comes to the Indian staple rice Chef Patel opts for the absorption method rather than boiling in excess water ldquoThis ensures the rice absorbs only as much water as needed reducing the overall calorie density Additionally incorporating more vegetables into the dal and opting for whole grain rice varieties can increase fiber content promoting a feeling of fullness with fewer calories consumedrdquo These simple adjustments not only trim calorie intake but also enhance the nutritional value of these staple Indian dishesSafer cooking techniquesHighlighting his goto practices Chef Amkar tells us why he prefers tandoor cooking ldquoIt involves using a clay oven that cooks food at high temperatures allowing meats and vegetables to cook in their own juices with minimal added fatrdquoThis method not only enhances the natural flavours of ingredients but also reduces the need for excess oils typically used in frying or sauteacuteing Similarly baking in ovens involves using dry heat to cook dishes resulting in a crispy texture without the need for extra oil ldquoOne would be surprised to learn the authentic tastes of Indian cuisine if they move away from heavy usage of oilrdquo he addsOn the nutrition front Mugdha advocates for cooking techniques like grilling and steaming to minimise oil usage in Indian dishes Grilling involves cooking food over direct heat allowing excess fats to drip away thereby reducing the need for additional oils Also this method imparts a smoky charred flavour to dishes without compromising on tasteSteaming on the other hand uses steam to cook food gently maintaining its natural moisture and nutrients without the need for added fatsPortion control tipsFollowing are three effective hacks shared by experts for portion control in Indian mealsFill half your plate with vegetables Incorporate a generous portion of vegetables into your meals Vegetables are low in calories and high in fiber vitamins and minerals By filling half your plate with vegetables like spinach cauliflower or mixed greens you naturally reduce the space available for highercalorie items like rice or curriesFocus on protein intake Instead of consuming more of the gravy or carbohydrates prioritise eating lean meats pulses or tofu Protein is highly satiating making you feel fuller for longer periods By starting with the meat or proteinrich items first during meals your stomach fills up with these satisfying nutrients This approach helps naturally limit the amount of space available for highcalorie items like rice or bread and reduces the temptation to overeatPractice mindful eating Pay attention to hunger cues and eat slowly In Indian culture meals are often shared and enjoyed leisurely Take time to savour each bite allowing your body to register fullness signals before reaching for seconds Avoid distractions like television or mobile devices during meals to focus on appreciating the flavours and textures of your foodAlso read Airfried food nutritionally fortified options on the rise this monsoon Report