--- title: "Busting Common Diet Myths: Sustainable Eating Tips | Ankita Sehgal" description: "Don't cut out rice or ghee to lose weight. Discover how to eat Indian food for health and vitality with Dietitian Ankita Sehgal’s expert approach to myth-busting." canonical: https://mytribe.in/_nutritionmatters/clinical-nutrition-for-health-conditions/busting-common-diet-myths last_updated: 2025-09-16 --- # Busting Common Indian Diet Myths Tribe Verified · 16+ years of helping 10,000+ people thrive By [Ankita Sehgal](https://mytribe.in/_nutritionmatters) · Online consultations & at clinic in Mansarover Garden, New Delhi · ₹2,500 per month (estimate) Part of [Clinical Nutrition for Health Conditions](https://mytribe.in/_nutritionmatters/clinical-nutrition-for-health-conditions). [View full gallery](https://mytribe.in/_nutritionmatters/clinical-nutrition-for-health-conditions/gallery) Stop feeling guilty about eating rice or ghee. Let’s separate nutritional fact from fiction so you can build a sustainable lifestyle, not just follow another restrictive fad diet. ## Photos and videos - ![The desi dilemma: Ghee vs. Vegetable Oil. This post breaks down the truth. Ghee has a high smoke point and is rich in vitamins, making it great for high-heat cooking, while certain vegetable oils are better for salads. It's about choosing wisely, not banning completely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dde0268-ef23-499b-b715-c7cdec697cfa) - ![Myth: Eating ghee will increase my cholesterol and make me gain weight. Fact: Ghee is rich in healthy fats and vitamins A, D, E, and K. In moderation, it aids digestion and boosts immunity. It's a superfood, not a villain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2699e7ec-de59-48a5-a0dd-747860f06c7c) - ![Myth: I must cut out white rice completely to lose weight. Fact: Your plate needs balance, not elimination. Pairing a small portion of rice with ample protein (dal) and fiber (sabzi) controls blood sugar spikes and keeps you feeling full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5eec155-be3a-4c07-9141-d3c0239a8c5e) - ![Myth: Skipping breakfast or dinner is the fastest way to cut calories. Fact: This can crash your metabolism and lead to intense cravings and overeating later. Regular, timely meals keep your energy stable and your metabolism firing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5524be4-ff31-45bb-8193-6e9ab694c465) - ![The secret to a healthy lifestyle isn't restriction, it's wisdom. Enjoy home-cooked meals, practice portion control, and cook mindfully. Health is a lifestyle, not a punishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31038365-567f-4ddc-b478-acf5420c1054) - ![I am a myth breaker. My goal is to clear the confusion around nutrition and help you understand the facts, so you can make informed choices for your health without falling for fad diets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38392a50-97fa-4d1b-ab19-570458b5a892) - ![Don't fear the fat! This post debunks the myth that all fat is bad. Healthy monounsaturated fats found in foods like avocados are great for reducing inflammation and supporting heart health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb624f0-8401-4ae3-874c-cc701587adbe) - ![Here are some excellent sources of good fats that you should include in your diet. Coconut, almonds, olive oil, ghee, and seeds are all beneficial in moderation and play a key role in a balanced diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/782d9d8d-4434-4971-921d-befe763867ac) - ![Not all calories are created equal. A slice of pizza and a chicken salad might have similar calories, but the salad is packed with nutrients that provide sustained energy and keep you fuller for longer. The quality of your calories matters more than the quantity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d181ca-dd73-4dc3-8a6d-0196347baa3f) ## About Busting Common Diet Myths You don’t need to ban white rice to drop kilos. It’s all about the 'plate method'—pairing your carb portion with adequate fiber and protein to control blood sugar spikes. When I create your plan, we don't remove your favorite home-cooked foods; we simply balance them to keep your energy steady and your hunger satisfied. That’s how we move from dieting to living. ### Why Your Kitchen is the Best Pharmacy For 16 years, I’ve heard the same fears: 'Dietician, will I have to stop eating roti?' or 'Is ghee going to ruin my cholesterol levels?' The answer is almost always no. My approach is simple: we use the ingredients you already have to heal your body from the inside out. We don't chase expensive, imported 'superfoods' that don't fit your culture or taste buds. ### The Real Deal on Common Myths * **Rice vs. Roti:** Neither is the enemy. It is the portion size and the fiber-to-carb ratio that determines how your body stores fat. We work on finding your specific 'sweet spot' for carbohydrates. * **The Ghee Question:** Ghee is a traditional source of healthy fats. When used in moderation, it aids digestion and vitamin absorption. We use it to support your gut, not to clog your arteries. * **Skipping Meals:** This is the fastest way to slow down your metabolism. My plans prioritize timely, consistent meals to keep your metabolic fire (or 'agni') strong. ### How We Work Together Whether you are based here in Delhi or consulting remotely, my process is clinical yet personal. 1. **Assessment:** We look at your blood work, not just your weight. 2. **Strategy:** We create a 30-day 'Trial Week' protocol to see how your body reacts to specific food groups. 3. **Support:** I don't just send a PDF and disappear. You get direct WhatsApp access to troubleshoot when you're eating out at a wedding or feeling stuck. This isn't about reaching a number on the scale and stopping. It is about learning how to eat for your unique hormonal needs, whether that involves managing PCOS, reversing Type 2 diabetes, or simply finding the energy to get through your workday. ## About Ankita Sehgal I'm Ankita. After 16 years of clinical practice in Delhi, I've seen enough 'magic pills' fail to know that the real answers are in your own kitchen. I don't give generic charts; I work with you to fix the root cause of your health struggles using the food you already love. 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