Tamannaah Bhatia’s fitness coach shares simple hacks to fix carb-heavy Indian lunches

Is your lunch just carbs on carbs? Tamannaah Bhatia’s fitness coach breaks down how small tweaks — fewer rotis, more fibre, and a protein boost — can transform your everyday Indian meals. (Image: instagram)

Lunch in almost all Indian households means a similar plate of warm rotis, a generous helping of sabzi, maybe some dal and a little rice. While this is a comforting and filling meal, celebrity fitness coach Siddhartha Singh, who trains actors such as Tamannaah Bhatia and Kangana Ranaut, says it’s often far more carbohydrate-heavy than most people realise.

In a recent Instagram post, Singh highlighted that the typical Indian lunch is “carbs on top of carbs,” offering quick energy but lacking the balance needed for satiety, stable blood sugar levels and long-term fitness goals.

His breakdown offers simple, practical tweaks, not dietary overhauls, that can turn a traditional meal into a more nutritionally complete one.

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Rethink the Roti-Sabzi Habit

Most Indian plates include multiple rotis, sometimes four or five in one sitting. Chapatis are a staple, and while Singh appreciates their nutrition, he points out that overconsumption can lead to higher glucose levels and make weight management harder.

Singh suggests that the ideal scenario is to limit yourself to one to two rotis thereby creating space for more protein, fibre, micronutrients, and satisfaction.

When Sabzi Adds More Carbs Than You Think

Beloved dishes like aloo ki sabzi add comfort and flavour — but they also add more carbohydrates to an already carb-centric plate. Singh doesn’t label them unhealthy, but emphasises portion control to maintain balance.

Build Volume With Fibre

A quick fix Singh recommends is adding raw vegetables or a small serving of salad. Fibre supports digestion, improves gut health, slows sugar release and keeps you full for longer — all without increasing calorie load.

Even a combination as simple as cucumber, tomatoes, carrots, or leafy greens can increase the meal's nutritional value.

Focus More On Protein

Singh states that one thing the Indian lunch plate is mostly missing is protein. His suggests to include these simple protein boosters:

Greek yogurt: Singh says a 20 grams of protein can be found in half a cup of Greek yoghurt making it a good choice

Paneer: This is also a great addition as it is vegetarian and versatile

Having a protein-rich item is empowering keeps energy levels up and also doesn't lead to a post lunch slump or cravings.

Small Changes, Huge Impact

Singh puts it simply, smart, consistent eating habits can be as impactful as strenuous exercise.

These are simple adjustments, and can be integrated into the cooking styles of most Indian households without needing to follow complicated diets.

FAQs on Fixing a Carb-Heavy Diet

Limit the number of rotis to one or two, incorporate more protein-rich foods like Greek yoghurt or paneer, and add raw vegetables or a small serving of salad.

Greek yoghurt and paneer are excellent choices, providing substantial protein without altering the traditional flavours of Indian cuisine.

No, not all carbs are bad. The key is balance and portion control. Including a variety of nutrients like protein, fibre, and micronutrients is essential for a well-rounded meal.

Add raw vegetables or a small serving of salad to your meals. Simple combinations like cucumber, tomatoes, carrots, and leafy greens can increase the nutritional value and support digestion.

Reducing excessive carbs and replacing them with protein and fibre can help maintain stable energy levels, prevent post-meal slumps, and keep you feeling full for longer.