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Plate Method

• Protein first (fills you up)
• One fist of rice/pasta/bread
• Stop at 80% full
• Eat slowly (brain takes 20 min to register fullness)

Indian / Pakistani Nights

• Dal and lentils — eat freely (best weight loss food)
• Chicken curry — prioritise, eat first
• Rice — one fist only
• Roti — 1-2 max (better than rice for blood sugar)
• Naan — limit (one naan = two rotis in calories)
• Biryani — eat the meat, go easy on rice
• Nihari/haleem — great protein but limit portion
• Samosas/pakoras — one max
• Sabjis — try aloo gobi or bhindi, masala hides texture

International Nights

• British — meat + potatoes fine, go easy on gravy and roasties, fill up on meat
• Italian — more sauce/protein, less pasta, pizza = 2 slices max
• American — eat the burger, skip or limit fries
• Mexican — beans + chicken + rice is naturally high protein, just portion the rice
• Chinese — protein dishes first, keep rice to one fist, avoid eating the oily sauce

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