SR Nagar runs on small businesses, and small businesses run on chai. Shutter up at ten, breakfast becomes two chais and a biscuit, the first real meal is lunch at two, and dinner is at ten at night.
At BMI 30 or above this is one of the harder days to lose weight on. Check your BMI.
The day, in numbers
Four sweet chais: about 160 calories of sugar, no protein.
Four biscuits across the morning: about 140 calories, 2 g protein.
So by two o'clock you have had roughly 300 calories and almost no protein, and you sit down to lunch genuinely hungry. The portion is then not really a decision.
Breakfast before the shutter
Two boiled eggs from last night with a glass of milk: about 270 calories, 18 g protein.
A bowl of curd with soaked moong: about 230 calories, 15 g protein.
Chapati from last night with curd: about 250 calories, 11 g protein.
Five minutes. The difference shows up at two o'clock, not at eight.
Keep a box at the counter
Roasted chana, peanuts or a few almonds under the counter. A handful of roasted chana is 110 calories and 6 g protein. When the eleven o'clock hunger comes, the answer is there and it is not a biscuit.
The chai arithmetic
Two spoons of sugar is 40 calories a cup. Four cups is 160 calories a day, every day, arriving invisibly in small cups.
Half the sugar for two weeks, then none. You do not have to give up chai. You have to stop drinking sugar.
The ten o'clock dinner
Business hours decide your dinner time, so change the size, not the clock. A day that starts with protein ends with a controllable dinner. A day that starts with biscuits does not.
Why BMI 30 needs a proper check
Pre-diabetes, diabetes, fatty liver, thyroid problems and high blood pressure are all common at this weight, and a day like this hides the symptoms because tiredness gets blamed on the shop. A sugar and thyroid report settles it.
A LIFE dietician reads your reports, asks what you really eat on a working day, and writes a plan you can keep.
₹999 diet consultation: 30 to 45 minutes, in clinic or online, written plan within 48 hours, one review call. See our SR Nagar clinic.
Common questions
What can a shop owner eat for breakfast before opening
Two boiled eggs with milk, or curd with soaked moong. Both take five minutes at home and give 15 to 18 grams of protein, which is what stops the 2 pm overeating.
How many calories are four sweet teas a day
About 160 calories from sugar alone, with no protein and no fibre. It is one of the most common hidden reasons weight does not move.
Is eating dinner at 10 pm bad for weight loss
The timing matters less than the size. If your morning has protein in it, the late dinner is smaller on its own.