Fitness Chief Blog
Nutrition and Fitness Guides for Indians
Evidence-based guides on Indian food, macro tracking, protein sources, and body composition - written for Indians, not adapted from Western advice.
Protein Content of Common Indian Foods: The Complete Guide (2026)
Protein content per 100g for 50+ Indian foods - dal, roti, rice, paneer, rajma, dosa, idli, sprouts, milk, eggs, chicken and more. With per-serving macros and a vegetarian protein source ranking.
How to Hit Your Protein Target on a Vegetarian Indian Diet
A practical guide for Indian vegetarians to reach 100–140g of protein per day eating dal, paneer, dahi, soya, and other everyday foods.
Body Recomposition for Indians: Lose Fat and Gain Muscle at the Same Time
How body recomposition works, who it is best for, and how to set up your diet and training for fat loss and muscle gain simultaneously - with Indian food examples.
How to Track Macros Eating Indian Food: A Practical Guide
A practical, no-nonsense guide to tracking calories and macros when eating dal, roti, rice, sabzi, and other Indian meals - with portion estimates and tools that actually work.
Supplements for Indian Vegetarians: What Actually Works (and What to Skip)
Evidence-based supplement guide for Indian vegetarians. Covers Vitamin B12, Vitamin D3, creatine, omega-3, iron, and protein powder - what the research says and who actually needs each one.
Why Indian BMI Standards Are Different - and What It Means for You
Indians carry more body fat at lower BMI values than Western populations. Here is what the revised cutoffs mean, why they exist, and how to use this to set realistic body composition goals.
How Many Rotis Per Day to Lose Weight? (Indian Diet Guide 2026)
For most Indians trying to lose weight, 4-6 rotis per day works. Exact number depends on your weight, activity, and what else is on your plate. Full breakdown inside.
Calories in Dal Tadka: Home vs Restaurant (Complete Breakdown)
A katori of home-made dal tadka is 140-180 kcal. The same dal at a restaurant is 250-400 kcal. Full macro breakdown, why the gap is so big, and how to keep restaurant dal under control.
Rice vs Roti for Weight Loss: What the Numbers Actually Say
Per serving, roti carries more protein and fibre and a lower glycaemic index than white rice. But the calories are close, and portion size matters more than the choice. Full breakdown.
South Indian Breakfast Calories: Idli, Dosa, Vada and More
Idli is the lightest South Indian breakfast at ~45 kcal a piece. A restaurant masala dosa can hit 450 and ven pongal is the most calorie-dense. Full per-item calorie and protein guide.
PCOS Diet Plan Indian: A 7-Day Vegetarian Meal Plan That Actually Works
A practical, macro-accurate 7-day vegetarian Indian meal plan for PCOS. Low-glycemic dal, paneer, sabzi and roti meals with per-day calories and protein, plus the food rules that actually move the needle on insulin resistance.
Intermittent Fasting Indian Diet Plan: 16:8 With Rotis, Rice and Dal
How to actually do 16:8 intermittent fasting eating Indian food. Realistic eating windows around chai and family dinners, what breaks a fast, and a sample day with rotis, rice, dal and paneer that fits 1700 kcal.