1. Protein Har Meal Me
Protein appetite control karta hai aur muscle preserve karta hai.
Examples:
- Eggs
- Paneer
- Chicken
- Greek yogurt
- Dal
2. Liquid Calories Avoid Karein
Cold drinks, packed juices = hidden sugar bombs.
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3. Fiber Increase Karein
Fiber se stomach full feel hota hai.
Sources:
- Oats
- Fruits
- Sabzi
- Chia seeds
4. 80/20 Rule
80% clean food
20% flexible food
5. Portion Control Seekhein
Healthy food bhi excess me fat badha sakta hai.
6. Sugar Cut Karein
Sugar insulin spike karta hai → fat storage increase.
7. Dinner Light Rakhein
Heavy late dinner fat gain ka major reason hota hai.
8. Water 3–4 Liters
Dehydration hunger jaisa feel hota hai.
9. Mindful Eating
TV dekhte hue khana = overeating.
10. Meal Prep Karein
Planning nahi = junk eating.