Updated: 15-12-2025; Author: Sarita Shanbhag
It is challenging for Indian people to stay fit, even for those who opt to consume normal home food! There is only one major reason, and that is people don’t track the calories of the food they eat.
This is why it is important to use tools like an interactive Indian food calorie calculator to avoid calories from adding up.
India and Weight Gain — What’s Really Happening?
“Silent weight gain epidemic” is what the people in India are currently facing. As the world is modernising, people are changing their lifestyles & it is easy to access high-calorie food.
As a result, people unknowingly eat more than they actually need, causing obesity and various diseases.
A Few Shocking Trends:
- Home food (Ghar ka khana) is always healthy. This is not always true.
- People ignore portion size.
- People walk less and sit more.
- Traditional recipes, which were once considered healthy, have now become oilier and tastier — but heavier!
But who’s the culprit? Let’s Find out!
It is not only the pizzas and the burgers that are causing the issues. Even common food items contain hidden calories.
| Food Item | Serving | Approx. Calories |
| 2 Chapatis + Ghee | 2 medium | 220–250 kcal |
| Dal + Rice | 1 katori + 1 cup | 300–350 kcal |
| Samosa | 1 piece | 250–300 kcal |
| Masala Chai | 1 cup | 100–150 kcal |
| Paratha | 1 piece | 300–400 kcal |
These are the food items people eat multiple times every day, but they fail to track the calories.
The Truth:
So what can we conclude here? Even foods that are considered to be healthy can make us gain weight if portion size is not controlled.
Why Indian Foods Can Be Calorie-Dense
1. Heavy Usage of oil and ghee
Just 1 tbsp can contain up to 120 calories, & Indian households use much more.
2. Carbs as the Main Component
Rice, Wheat, and potatoes. Yes, these are staple food items, but they are also high in calories.
3. Having fried food items as your everyday snacks
Vada pav, pakodas, and bajiyas are tasty to eat, but they are also high in fats.
4. Love for sugar
Having tea with sugar 3-4 times a day alone can exceed your daily sugar limits.
“Ek or lelo” mindset of Indian People
- Food = Love
- Leftovers = Insult
- The more weight a person has = the healthier it is for many families
Only due to this mindset, people often overfeed toddlers, youngsters, and guests, especially.
Lifestyle Shift: Less Movement, More Weight
The older generation did struggle for food, but they remained active most of the day, and that is why they were lean and healthy.
- They used to walk to school or to their office.
- They used to do their household work manually.
- Frequently involved in outdoor activities.
But what is happening today?
- Using vehicles or other transportation modes.
- Ordering most of the things online.
- Entertaining themselves on screens.
The fewer calories you burn = The more fat your body accumulates
Is there any solution to this? Yes, there is!
- If possible, try to use a food calorie calculator both before and after meals.
- Prefer healthier cooking methods like steaming, grilling, baking, or air-frying
- Use minimal to no oil/ghee if possible
- Involve yourself in some sort of physical activity for at least 30-40 minutes daily.
- Indulge in a healthy protein-rich diet like fish, eggs, lentils, etc
- Avoid eating late at night
- Keep a fixed time if you can
There is no doubt that Indian foods are delicious, nutritious, and deeply connected to culture. The main aim should not be to restrict but to be aware.
Once you start tracking what you eat, you will definitely see big results in terms of weight, health, and confidence.
Author’s Bio:
Sarita Shanbhag is a passionate food enthusiast who loves experimenting in the kitchen and sharing homemade flavours with everyone. Her love for cooking and exploring diverse cuisines inspires her to create dishes that bring comfort, joy, and unforgettable taste to the table.
Also Read :
Which is Healthier : Jowar Roti or Wheat Roti for Weight Loss? (Dietitian: Hetal Mehta)
Weight Loss Diet Plan – 7 Days South Indian, North Indian & USA Diet Plan