Rice portion control: the katori is your real unit

Rice is the heart of the Indian plate, and that is fine. Rice is not the enemy. The problem is the size of the katori. Most of us eat rice the way our elders taught us: a mountain of it, with a little dal and sabzi on the side. But the katori, not the rice brand, is what decides your calories. This article tells you honestly what one katori of cooked rice costs in calories, how dry rice turns into cooked rice (the water trick that changes weight but not calories), and the one swap that saves about 400 kcal a meal without leaving you hungry. The short answer: eat one katori of rice, not three, and fill the rest of the plate with sabzi, dal and salad. That is the whole plan.