The Indian Weight Problem, in Numbers
NFHS-6 and ICMR-INDIAB decoded — why one in three Indian women is now overweight.
Why Indians Gain Weight Differently
The Asian Indian phenotype: visceral fat, lower muscle mass and the 'thin-fat' trap.
The One Rule: The Calorie Deficit
BMR, TDEE and worked examples for Indian men and women.
Your BMI Is Lying to You
Indian BMI and waist cutoffs, and why your waist matters more than the scale.
The Protein Gap
India's biggest diet mistake, with the official RDA and the fat-loss target.
The Indian Plate Method
Rebuild the thali with the government's own guidelines.
Your Indian Food Tables
Calories and protein for common desi foods, from IFCT 2017.
The Invisible Calories
Chai, namkeen, oil and festival food — the 400-700 hidden calories a day.
Move More
The WHO minimum, plus why strength training is non-negotiable for Indians.
Sleep and Stress
The fat-loss hormones nobody talks about.
The Seven Mistakes
Why Indian diets stall, and how to fix each one.
Breaking a Plateau
What to change, in order, when the scale stops.
Festival-Proofing
Navratri to the wedding season without gaining a kilo.
PCOS, Thyroid and Diabetes
The Indian realities, and the adjustments that help.
The GLP-1 Era
Ozempic, Wegovy and Mounjaro in India — honest costs and trade-offs.
Supplements
What works, what is a waste, and what ICMR-NIN says.
The 12-Week Plan
Three phases and a weekly tracker to run it.
Meal Templates
Veg and non-veg day templates with protein counts.
Eating Out and Hostel Food
Restaurant, takeaway and mess survival moves.
The Home Workout Library
12 no-equipment exercises with a progression plan.
Appendices A, B and C
Full 7-day veg and non-veg plans, plus how to read an Indian food label.
