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    <description>Guides on Indian food, calories, macros, nutrition and training, from the world's most complete Indian calorie counter.</description>
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      <title>How to build a calorie deficit on an Indian diet</title>
      <link>https://getsehat.app/learn/calorie-deficit-indian-diet/</link>
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      <description>A calorie deficit does not require giving up dal, roti or rice. How to size one sensibly, adjust cooking fat and portions, and keep it going past week three.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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      <title>Seven calorie tracking mistakes that quietly ruin an Indian food log</title>
      <link>https://getsehat.app/learn/calorie-tracking-mistakes-india/</link>
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      <description>Untracked ghee, four cups of chai, a generic dal entry and invisible weekends. The seven errors that make an Indian calorie log wrong, and the fix for each.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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      <title>Carbs in Indian food, and how many you actually need</title>
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      <description>Which Indian staples are carb-dense, how roti, rice, poha and upma compare, and the honest answer for anyone eating two rotis with every meal.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>macros</category>
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      <title>A guide to dal, and what is actually in your katori</title>
      <link>https://getsehat.app/learn/dal-nutrition-guide/</link>
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      <description>Toor, moong, masoor, chana, urad, rajma and chole compared on protein, fibre and calories. Why dal makhani sits higher, and what a katori really gives you.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>nutrition</category>
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      <title>How to track what you eat at a restaurant</title>
      <link>https://getsehat.app/learn/eating-out-indian-food-tracking/</link>
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      <description>Restaurant gravies carry far more oil, butter and cream than home cooking. How to order, how to estimate a portion, and why an estimate beats logging nothing.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>indian-food</category>
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      <title>Ghee, oil and fat in Indian cooking</title>
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      <description>Why cooking fat is the biggest hidden variable in a home-cooked log, where ghee actually sits nutritionally, and how to estimate per-serving oil once and reuse it.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>macros</category>
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      <title>Fibre in an Indian diet, and why most people fall short</title>
      <link>https://getsehat.app/learn/fibre-indian-diet/</link>
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      <description>What fibre does, the rough 25 to 35 gram daily target, which Indian foods genuinely deliver it, and how to close the gap without buying a single supplement.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>macros</category>
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      <title>What actually makes an Indian breakfast healthy</title>
      <link>https://getsehat.app/learn/healthy-indian-breakfast/</link>
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      <description>Poha, upma, idli, dosa, paratha, chilla, eggs and curd looked at honestly. Why a carb-only breakfast leaves you hungry by eleven, and six upgrades that work.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>nutrition</category>
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      <title>High protein Indian breakfasts you can make on a weekday</title>
      <link>https://getsehat.app/learn/high-protein-indian-breakfast-recipes/</link>
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      <description>Seven Indian breakfasts with real protein, each achievable in under fifteen minutes. Besan chilla, moong dal chilla, paneer bhurji, sattu drink and upgraded poha.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>recipes</category>
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      <title>Eight high protein Indian recipes that are not chicken breast</title>
      <link>https://getsehat.app/learn/high-protein-indian-recipes/</link>
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      <description>Eight real Indian recipes built around protein, four vegetarian and four not. Soya curry, sattu paratha, paneer bhurji and chicken tikka, with full method.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>recipes</category>
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      <title>Paneer recipes that keep the protein and lose the cream</title>
      <link>https://getsehat.app/learn/high-protein-paneer-recipes/</link>
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      <description>Why restaurant paneer runs so heavy, how to cook paneer so it stays soft, and six real recipes that keep paneer as the hero without the cashew and cream load.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>recipes</category>
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    <item>
      <title>How to hit your protein target on a vegetarian Indian diet</title>
      <link>https://getsehat.app/learn/high-protein-vegetarian-india/</link>
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      <description>The real protein sources in Indian vegetarian food, ranked, with a worked day that reaches 100 grams. Plus why dal alone will never get you there.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>macros</category>
    </item>
    <item>
      <title>How many calories do I need in a day?</title>
      <link>https://getsehat.app/learn/how-many-calories-do-i-need-a-day/</link>
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      <description>BMR, TDEE and the Mifflin St Jeor formula explained plainly, with a worked example for an Indian adult and why the number is a starting point, not a verdict.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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    <item>
      <title>How to count calories in Indian food</title>
      <link>https://getsehat.app/learn/how-to-count-calories-indian-food/</link>
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      <description>A practical method for tracking dal, roti, sabzi and biryani without weighing anything. Portions, honest ranges, and the four habits that make a log actually stick.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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    <item>
      <title>Losing fat without giving up Indian food</title>
      <link>https://getsehat.app/learn/indian-diet-fat-loss/</link>
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      <description>A moderate deficit, protein held high, and the cooking oil lever that changes everything. How to lose fat while still eating roti, rice and dal every day.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>fitness</category>
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    <item>
      <title>Building muscle on Indian food</title>
      <link>https://getsehat.app/learn/indian-diet-muscle-gain/</link>
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      <description>A calorie surplus of 200 to 400, a real protein target per kilo, and how to restructure dal, roti and sabzi for muscle gain without leaving the cuisine.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>fitness</category>
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    <item>
      <title>Why one Indian dish has fifteen spellings</title>
      <link>https://getsehat.app/learn/indian-dish-name-spellings/</link>
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      <description>Gajar halua, gajar halwa and gajar ka halwa are one dish. Why Indian food names fragment across spellings and regions, and what a search box has to do about it.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>indian-food</category>
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    <item>
      <title>Indian meal prep that survives a work week</title>
      <link>https://getsehat.app/learn/indian-meal-prep/</link>
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      <description>What actually keeps in an Indian fridge, a two hour Sunday sequence, the base gravy trick that turns one prep into four dishes, and three complete meal templates.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>recipes</category>
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    <item>
      <title>Street food calories, and how to fit chaat into a normal week</title>
      <link>https://getsehat.app/learn/indian-street-food-calories/</link>
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      <description>Honest ranges for samosa, chole bhature, pav bhaji, bhel puri, gol gappe, momos and jalebi, plus a practical way to eat street food without wrecking a week.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>nutrition</category>
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    <item>
      <title>A practical guide to Indian portion sizes</title>
      <link>https://getsehat.app/learn/katori-portion-guide/</link>
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      <description>What a katori, a karchi and a plate actually hold, how to calibrate your own bowl with water, and what one serving of dal, sabzi, rice and curd looks like.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>indian-food</category>
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    <item>
      <title>Light Indian dinners that still feel like dinner</title>
      <link>https://getsehat.app/learn/low-calorie-indian-dinner/</link>
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      <description>Six real Indian dinners that come in lighter without feeling like a punishment. The four levers that actually move the number, plus how to eat from the family pot.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>recipes</category>
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    <item>
      <title>Macros explained, for people who eat Indian food</title>
      <link>https://getsehat.app/learn/macros-explained-indian-diet/</link>
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      <description>Protein, carbs, fat and fibre, explained against a real Indian plate. Why the thali runs carb-heavy, a sane starting split, and how to fix the protein gap.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>macros</category>
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      <title>Paneer or chicken, which is the better protein?</title>
      <link>https://getsehat.app/learn/paneer-vs-chicken-protein/</link>
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      <description>An honest comparison of paneer and chicken on protein, fat and calories per gram of protein, plus where tofu and soya fit and why the preparation matters more.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>nutrition</category>
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      <title>What to eat before and after a workout, Indian edition</title>
      <link>https://getsehat.app/learn/pre-and-post-workout-meals-india/</link>
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      <description>Pre workout timing, what to eat before a 6 am session, why fat and fibre backfire, and honest post workout meals from an Indian kitchen for veg and non-veg.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>fitness</category>
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      <title>Do you need a protein powder? An honest guide for India</title>
      <link>https://getsehat.app/learn/protein-powder-india-guide/</link>
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      <description>Whey concentrate versus isolate versus plant protein, the adulteration problem in the Indian market, and how cost per gram compares with paneer and eggs.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>fitness</category>
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    <item>
      <title>How to read an Indian food label without being fooled</title>
      <link>https://getsehat.app/learn/reading-indian-food-labels/</link>
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      <description>FSSAI label basics, the per 100 g versus per serving trick, the many names for added sugar, trans fat rounding, the veg mark, and a thirty second check.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>nutrition</category>
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      <title>North, south, east, west: how Indian food changes by region</title>
      <link>https://getsehat.app/learn/regional-indian-food-differences/</link>
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      <description>Wheat in the north, rice in the south, mustard oil in Bengal, coconut in Kerala. What regional Indian cuisines really differ on, and what it means if you track.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>indian-food</category>
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    <item>
      <title>How many calories are in a katori of rice?</title>
      <link>https://getsehat.app/learn/rice-calories-india/</link>
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      <description>One katori of plain steamed rice is usually 130 to 200 calories. Why cooked and uncooked weight confuses everyone, and where pulao and biryani get heavier.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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    <item>
      <title>How many calories are in a roti?</title>
      <link>https://getsehat.app/learn/roti-calories/</link>
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      <description>A plain home roti runs 80 to 110 calories. Why the range is wide, how atta and size change it, and how phulka, tandoori roti and laccha paratha compare.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>calorie-tracking</category>
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      <title>A vegetarian gym diet that actually works in India</title>
      <link>https://getsehat.app/learn/vegetarian-gym-diet-india/</link>
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      <description>Hitting protein on a vegetarian diet takes planning, not more dal. The core protein stack, a full day of Indian meals, and how to manage a strict veg kitchen.</description>
      <pubDate>Sun, 02 Aug 2026 00:00:00 GMT</pubDate>
      <category>fitness</category>
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