Monday, May 18, 2026

Fitness coach shares the ultimate protein cheat-sheet for busy Indian women trying to stay healthy

Whether you are trying to lose weight or just want to keep up with your health, fulfilling the protein intake is equally important. However, fitting the relevant quantity of protein in everyday meals as a woman is often challenging. Zoe Modgill, a fitness trainer on her Instagram dated May 12, 2026, shared a protein cheat-sheet every woman can follow to fulfill her protein intake daily. Here’s a breakdown of the cheat sheet. 

Zoe said, “Your dal-roti-sabzi is not a high-protein meal. It’s a good meal. But for fat loss, strength, hormones, muscle, hair, energy, and recovery — you need a real protein anchor. Indian women are not 'low in willpower.” Most are just low in protein and over-relying on carbs.”

“Dal, roti, poha, upma, dosa, khichdi — all can fit. But they are not enough by themselves. Every main meal needs a protein anchor: eggs, paneer, tofu, chicken, fish, Greek yoghurt, whey, soya, chana, rajma or dal — but in the right quantity,” added Zoe.

Protein cheat sheet for busy Indian women

Here’s a protein cheat sheet for every busy Indian woman:

Zoe advises to pick any 4 to 5 daily to hit 90-120g protein.

4 whole eggs = 24g

200g egg whites=22g

100g chicken breast = 25-30g

100g fish=22-25g

100g prawns=20-24g

100g paneer=18-20g 150g tofu=18-22g

200g Greek yoghurt/hung curd=18-22g

One scoop whey/plant = 22-25g

One cup cooked chana / rajma / dal = 12-18g

50g soya chunks dry weight = 25g+ 100g tempeh=18-20g

one bowl curd + two boiled eggs = 25g 2 besan chillas + curd=22-28g

Paneer/tofu bhurji+1 roti = 25g+

Benefits of protein

Protein is not just any other nutrient but a vital macronutrient for women that supports muscle maintenance, hormonal balance, healthy ageing, and bone density. It also regulates appetite, boosts metabolism, promotes hair growth, and maintains glowing skin. Women undergo several physiological changes throughout their lifetime, and therefore, it is important for them to ensure a proper protein intake to maintain their health.

From menstruation to pregnancy, and menopause, a woman’s body undergoes significant changes and thus their nutritional requirements are also different. Protein literally serves as one of the building blocks for women and a source of energy. It is worth noting that protein is composed of 20 amino acids, nine of which are considered “essential” and can only be found in food because our bodies cannot synthesise them.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

 

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posted by G S Iyer at 6:20 AM 0 comments

UK surgeon shares 6-step cheatsheet to have fewer cravings throughout the day; explains why sparkling water helps

Eating healthy is easier said than done, especially if one has to deal with incessant cravings throughout the day. To help overcome the situation, Dr Karan Rajan, a UK-based surgeon and health content creator on May 15 and shared six steps that one should follow.

1. Frontload fibre

Fiber is known to slow down digestion and increase satiety. Eating fibre earlier during the day will help get maximum benefit from the micronutrient and keep one full for longer, shared Dr Rajan.

In his words, “Most people eat the majority of their fibre at dinner, but I started eating more fibre earlier in the day. When you do this, you have a larger window for fibre fermentation and the production of beneficial metabolites like short-chain fatty acids and an increased production of satiety hormones like GLP-1 and PYY. This is often known as the second meal effect and can last for hours, fueling you throughout the day.”

2. Frontload protein

Much like fibre, protein also increases satiety without causing the sugar spike that is associated with carbohydrates. According to Dr Rajan, “It suppresses ghrelin (your hunger hormone) more than fat or carbohydrates. A high-fibre, high-protein breakfast has been shown to reduce total calorie intake across the rest of the day.”

3. Sparkling water

Sparkling water is just plain water infused with carbon dioxide gas under pressure, which gives it its characteristic fizz. Dr Rajan suggests drinking it to keep cravings in check, explaining, “The carbonation might help to activate the stress receptors in the stomach, and this potentially can trigger a modest satiety signal.”

4. Coffee

Alongside keeping us alert and offering a number of other health benefits, caffeine in coffee is also a known appetite suppressant, shared Dr Rajan.

5. Structure meal timing

To avoid cravings throughout the day, it is important to schedule our meals, noted Dr Rajan. “Eating at irregular times disrupts your circadian appetite regulation. Your body has a clock, and hunger hormones like ghrelin are partly circadian,” he explained. By keeping the eating windows the same every day, the ghrelin peaks and troughs can become predictable rather than chaotic, which can trigger reactive eating.

 

6. Sleep

The single most underrated intervention to reduce cravings, according to Dr Rajan, is sleep. “Even a single night of poor sleep can increase ghrelin and decrease leptin. That combination biologically drives you towards higher-calorie, higher-sugar food choices the next day,” he stated.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

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posted by G S Iyer at 6:03 AM 0 comments