What fraction of the plate should be dedicated to the primary carbohydrate source like roti or rice in a weight-loss meal?

Answer

A quarter

Effective meal construction for calorie deficit relies on managing ratios between different food groups rather than solely counting calories for every component. The recommended visualization for constructing a plate emphasizes volume and nutrient density. The largest portion, approximately half of the plate, should be allocated to non-starchy vegetables and pulses, which provide bulk, fiber, and essential micronutrients with lower caloric density. The protein source (like dal) should share this large volume. The primary carbohydrate source, such as a single roti or a measured serving of rice, should occupy only about one quarter of the total plate space. This specific shift in the Dal/Sabzi to Carb ratio prioritizes high-volume, nutrient-rich foods over refined starches.

What fraction of the plate should be dedicated to the primary carbohydrate source like roti or rice in a weight-loss meal?

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