Indian Vegetarians! These 5 Tips By A Fitness Coach Can Help You Eat Smarter & Healthier

Fitness coach Raj Ganpath is urging Indian vegetarians to rethink their plates, calling for a shift away from grain-heavy meals and toward a more balanced diet. In an Instagram video posted Wednesday, the co-founder of The Quad and creator of the Slow Burn Method laid out five practical adjustments designed to plug nutritional gaps, improve health, and support weight management.

Fitness Coach Raj Ganpath Shares Five Nutrition Fixes

 

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A post shared by Raj Ganpath (@raj.ganpath)

His first target is the grain overload. “Most of your meals revolve around rice, chapati, roti, idli, dosa, upma, poha,” he said. While these staples are calorie-dense, Raj Ganpath pointed out, they fall short on essential nutrients. His advice is to give grains less space on the plate and fill the gap with other food groups.

Vegetables, he argued, should be the real stars. Calling them “the opposite of grains,” he highlighted their low-calorie, high-fibre profile, along with their concentration of vitamins and minerals. The fibre boost, he said, helps keep you fuller for longer and curbs the urge to overeat.

Protein, or rather, the lack of it, formed his third point. Many Indian vegetarians, particularly in the south, he said, rarely think of adding protein-rich foods to daily meals. His suggested fixes include paneer, tofu, tempeh, cheese and a conscious effort to make these regular features. 

Also Read: 5 Ways To Include Dates In Your Diet For A Nutrition-Packed Lifestyle

All You Need To Know About The Diet Plan

On supplementation, Ganpath was as practical as he could be. Protein and vitamin B12, he said, are especially tricky for vegetarians to get in adequate amounts from diet alone. He recommended taking protein supplements only after consulting a coach, and checking with a doctor before starting vitamin B12.

The final tip was the most pragmatic one: to cut out snacking. Most vegetarian snacks, he said, are carb-heavy, high in fats and calories, and weak on protein, micronutrients, and fibre. Eating too often, he warned, not only ups calorie intake but also raises the odds of making poor food choices. If snacking is unavoidable, he suggested sticking to vegetables, protein-based options, or even leftovers.

“The truth is that the more often you eat, the more prone you are to making mistakes or overeating,” he wrote in his caption. “So, if you can, break the snacking habit.”

Also Read: 5 Ways To Add Antioxidant-Rich Blueberries To Your Diet

Ganpath’s advice ultimately circles back to one principle: eat mindfully. Prioritise nutrient-dense foods, balance macronutrients, and avoid unnecessary calories. It is the kind of guidance that, while aimed at vegetarians, could serve almost anyone striving for better health.

Cover Image Courtesy: raj.ganpath/Instagram and lisovkaya/CanvaPro