--- title: "Busting Indian Diet Myths: Stop Feeling Guilty About Your Food" description: "Stop avoiding rice and ghee. As a dietitian with 16 years of experience, I help you lose weight and manage PCOS with simple Indian home-cooked food. No fad diets." canonical: https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/busting-food-myths last_updated: 2025-09-16 --- # Busting Indian Diet Myths Tribe Verified · 16 Years Helping Women In Delhi By [Ankita Sehgal](https://mytribe.in/_nutritionmatters) · Online consultations & at clinic in Mansarover Garden, New Delhi · ₹2,500 Per Month (estimate) Part of [Holistic Nutrition & Lifestyle Coaching](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching). [View full gallery](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/gallery) Think you have to give up rice or ghee to get healthy? Let’s rethink that. I'm here to show you how to enjoy the food you grew up with while hitting your health goals. ## Photos and videos - ![It's time to bust the biggest myths about Indian food. Healthy eating isn't about giving up your favorite meals; it's about eating them smarter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64416058-79ad-4b97-9179-e2c158f74e55) - ![Myth: Eating Ghee will increase my cholesterol and make me gain weight. Fact: Ghee is rich in healthy fats and vitamins. It aids digestion and boosts immunity.](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. Pair a small portion of rice with ample protein (dal) and fiber (sabzi) to control blood sugar and stay full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5eec155-be3a-4c07-9141-d3c0239a8c5e) - ![Myth: To be healthy, I have to give up my favorite food and only eat salads. Fact: Our Indian kitchen is a pharmacy. The secret is in the method: bake, don't fry, and practice portion control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0edc6e6-e498-4913-8aab-e3b0f79279f6) - ![Myth: Skipping breakfast or dinner is the fastest way to cut calories. Fact: This can crash your metabolism and lead to intense cravings later. Regular, timely meals keep your energy stable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5524be4-ff31-45bb-8193-6e9ab694c465) - ![The secret isn't restriction, it's wisdom. Enjoy home-cooked meals, practice portion control, and cook mindfully. It's a lifestyle, not a punishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31038365-567f-4ddc-b478-acf5420c1054) - ![Welcome to my Myth Breakers series, where I tackle common misconceptions about diet and nutrition. Let's separate fact from fiction together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38392a50-97fa-4d1b-ab19-570458b5a892) - ![Myth: Not all fat is bad for you! Avocados, for example, are a great source of healthy monounsaturated fats that can help reduce inflammation and support 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 I encourage my clients to include in their diet: coconut, almonds, olive oil, ghee, peanuts, seeds, and fatty fish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/782d9d8d-4434-4971-921d-befe763867ac) - ![Myth: Not all calories are equal. While a slice of pizza and a salad might have the same calorie count, the salad is packed with nutrients that provide more sustained energy and keep you fuller longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d181ca-dd73-4dc3-8a6d-0196347baa3f) - ![Ghee vs. Vegetable Oil: The Desi Dilemma. This post breaks down the pros and cons of each, helping you choose the right fat for the right purpose in your kitchen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dde0268-ef23-499b-b715-c7cdec697cfa) ## About Busting Food Myths One of the most common myths I hear at my Delhi clinic is that you must cut out white rice entirely to lose weight. You do not need to eliminate it. When you pair a small portion of rice with enough protein-rich dal and fiber-dense sabzi, you actually keep your blood sugar stable and feel satisfied for longer. It is not about eliminating your favorites, but understanding how to compose your plate. For over 16 years, I have seen clients walk into my clinic convinced that their own kitchen is the enemy. They have been told by others to avoid ghee, skip dinner, or survive on salads. I am here to tell you that your Indian kitchen is not a villain, it is a pharmacy. Whether you are dealing with PCOS, struggling with insulin resistance, or just trying to lose those last few kilos, the solution is almost never in an expensive supplement or a fad diet. It is in the wisdom passed down through generations. When we work together, we focus on the method, not the ingredient. We look at how to pair your rotis and sabzis to control insulin spikes, how to use ghee for gut health instead of fearing it, and why skipping meals does more harm than good to your metabolism. My approach is structured around your reality, not a textbook. We start with a 3+3+1 day trial period to identify exactly what your body thrives on and what it finds difficult to digest. From there, we build a 1-month plan that is uniquely yours, using standard pantry staples like dal, rice, and seasonal vegetables. No imported powders, no fancy superfoods you cannot find in your local market. If you are tired of the guilt that comes with eating your own meals, let us fix that. We will work on your energy, your hormonal balance, and your relationship with food, so you can feel confident again. ## About Ankita Sehgal I'm Ankita. After 16 years and helping over 10,000 people, I know that eating well isn't about punishment—it's about freedom. I help you get back to your roots, managing health issues like PCOS and weight with the food you already have in your kitchen. [See all of Ankita Sehgal's services](https://mytribe.in/_nutritionmatters) ## More from Holistic Nutrition & Lifestyle Coaching by Ankita Sehgal - [Featured](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/featured) - [Real Stories, Real Transformations](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/real-stories-real-transformations) - [PCOS & Hormonal Balance](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/pcos-hormonal-balance) - [Healthy Desi Kitchen](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/healthy-desi-kitchen) - [Smart Nutrition & Lifestyle Hacks](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/smart-nutrition-lifestyle-hacks) - [Featured In The Media](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/featured-in-the-media) - [My Approach & Community Work](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/my-approach-community-work) ## More services by Ankita Sehgal - [Weight Management Programs](https://mytribe.in/_nutritionmatters/weight-management-programs) - [Clinical Nutrition for Health Conditions](https://mytribe.in/_nutritionmatters/clinical-nutrition-for-health-conditions) ## Similar work from other experts - [Busting Popular Indian Diet Myths](https://mytribe.in/tejashreetejasmore/holistic-wellness-weight-loss-coaching/busting-diet-myths-gairsamaj) by Tejashree More · Holistic Wellness & Weight Loss Coaching · Available online & in-person at Aarogyam Club, Wagholi - [Busting Diet Myths: The Truth About Real Indian Food](https://mytribe.in/dietitianshwetanakra/clinical-nutrition-for-health-conditions/busting-diet-myths) by Shweta Nakra · Clinical Nutrition for Health Conditions · Online consultations and at clinic in Rohini, Delhi - [Debunking Common Indian Diet Myths](https://mytribe.in/foods4lifedietclinicbyshipra/personalized-diet-plans-for-health-wellness/indian-kitchen-wisdom-myth-busting-smart-swaps) by Shipra Sehgal · Personalized Diet Plans for Health & Wellness · Available online, or visit clinics in Mayur Vihar, Vivek Vihar & Ashok Vihar - [Nourishing Your Indian Kitchen: Real Food for Health](https://mytribe.in/gauravi_vinay/personalized-clinical-nutrition-coaching/nourishing-indian-kitchen) by Gauravi Vinay · Personalized Clinical Nutrition Coaching · Online consultations across India - [Real Food Nutrition for PCOD and Fat Loss](https://mytribe.in/boldandstrongbyp/hormonal-health-pcod-management-coaching/fuel-your-body-real-food-real-results) by Parvathy Ranjive · Hormonal Health & PCOD Management Coaching · Available Online & In-person at Whitefield, Bengaluru - [Food as Medicine: Sustainable Healing for Your Body](https://mytribe.in/dt.ituchhabra/medical-nutrition-therapy-for-clinical-conditions/food-as-medicine) by Itu Khosla Chhabra · Medical Nutrition Therapy for Clinical Conditions · Available online & at clinic in Sector 107, Noida ## Book To book Ankita Sehgal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Ankita%2C%20I%20saw%20your%20post%20on%20busting%20Indian%20food%20myths.%20I%20want%20to%20eat%20healthy%20without%20giving%20up%20my%20home%20food.%20Can%20you%20help%3F)