13 Essential Strategies for a 30-Day Indian Diet Plan to Lose Weight

3. Week 3 Optimization: Fine-Tuning Portions and Timing

By week three focus on refining portion sizes and meal timing to match your activity. Use small katoris to measure dals and sabzis, and count rotis rather than eyeballing. A useful rule is one roti or about half a cup of rice per person at lunch or dinner, paired with a bowl of dal and a generous side of vegetables. Shorter, mindful bites help digestion; put your spoon down between mouthfuls and breathe before the next bite. Match meal timing to your day—if you have a long commute, shift lunch slightly earlier and pack a protein-rich snack to avoid hunger-driven choices. Aim for six small eating moments instead of three massive meals, which helps steady energy and reduces late-night cravings. Keep 2–3 hours between dinner and bedtime to support digestion. If you notice midweek stalls, tweak portion sizes using the katori method and swap a carbohydrate-heavy snack for a protein-rich option to stabilize hunger.