InnoHealth

Everyone says: “But I only eat homemade food.”
But home food stops working when the math inside the food is ignored.

Here’s how to actually make it work

📌Portion Size: Use the 1–2–3 Rule

* 1 palm = protein (dal 1 cup, paneer 60–80g, chicken 100g)
* 2 cupped hands = vegetables
* 3 fingers = carbs (½–1 roti max per meal OR ½ cup rice)

📌Plate Ratio: 40–30–30 Formula
* 40% vegetables
* 30% protein
* 30% carbs
Most Indian plates are 10–70–20, which makes hunger + fat storage easier.

📌Know Your Oil Calories

1 tablespoon = 120 kcal
Daily cooking generally uses 4–5 tablespoons for a family.
If you eat ⅓ of the meal, you’re getting 150–200 kcal of oil alone.

📌Protein Minimum: 1–1.2 g/kg/day
* 50 kg person → 50–60 g protein/day
Most people get 20–25 g
Low protein = low satiety + low metabolism.

📌Carb Control: Use the “One Choice Rule”

Pick **ONE** per meal:
* Roti or rice
* Poha or chai-biscuit
* Daliya or paratha

📌Fibre Target: 25–30 g/day
* Add 1 cup raw salad before meals
* Add 1 fruit/day
* Add 2 tbsp chia/flax
If your plate looks empty of colour, your fibre is too low.

📌Step Count = Your Second Diet

Under 6,000 steps?
Your TDEE (total daily energy expenditure) can drop by 200–300 kcal, meaning your “deficit” disappears even with perfect eating.

📌The Weekly Math That Decides Results

Even if you’re perfect for 5 days,
2 days of “casual eating” can wipe the full deficit.
Weight loss responds to weekly accuracy, not weekday perfection.

Home food is healthy.
Structured home food is transformative.