This Biryani Hack Helps You Lose Weight Fast

Yes, you read that right, losing weight while eating biryani is actually possible. According to nutritionist and weight-loss coach Mohita Mascarenhas, enjoying your favourite rice-and-spices delicacy doesn’t have to derail your fitness goals. By making a few smart tweaks to the traditional recipe, you can still savour the authentic taste of biryani without compromising your health or calorie balance.

Why Traditional Biryani Can Stall Weight Loss

For many Indians, biryani represents celebration, comfort, and culinary satisfaction. However, from a nutrition perspective, the dish is often high in calories and fat.

Mascarenhas explains that a conventional biryani recipe usually uses 1 kg of meat, 1 kg of rice, and large amounts of ghee. This combination creates a meal that’s rich in carbohydrates and fats but low in lean protein and fibre.

Such a nutrient balance can:

Slow down metabolism
Increase insulin response
Lead to faster hunger after eating

In simpler terms, a heavy biryani meal can leave you full for a short while but ready to snack again soon after.

Making Biryani Weight-Loss Friendly

To make losing weight while eating biryani a reality, Mascarenhas suggests adjusting three key elements: protein source, rice quantity, and cooking fat.

1. Choose Lean Protein Over Fatty Meat

Opt for boneless chicken, fish, or lean meat cuts instead of fatty portions. Reduce marination with full-fat curd and instead use Greek yogurt or low-fat dahi for a lighter, protein-rich version.

Her “fat-loss biryani” uses about 400 g of boneless chicken for every 200 g of rice, keeping the balance in favour of protein.

2. Measure the Rice, Don’t Guess It

Instead of cooking large, unmeasured quantities, limit rice to 200 g for four servings. Controlling the rice portion helps manage carbohydrate intake and overall calories.

Each serving of this modified biryani provides roughly 400 calories and 30 g of protein, a healthy ratio for a satisfying yet calorie-controlled meal.

3. Cut Down on Ghee and Frying

Traditional biryani involves deep-frying onions in generous amounts of ghee. Mascarenhas recommends sautéing or air-frying 100 g of onions using just one teaspoon of ghee. This single step can significantly cut unnecessary fat while retaining the dish’s rich flavour.

Step-by-Step Healthy Biryani Plan

Here’s how you can apply her method at home:

Marinate Smartly: Use lean protein marinated in low-fat yogurt and aromatic spices.
Soak and Measure Rice: Soak 200 g of rice for 30 minutes and cook for four servings.
Go Light on Oil: Use minimal ghee, just a teaspoon for sautéing onions or spices.
Pair with a Nutritious Side: Add 300 g of Greek yogurt-based raita mixed with chopped vegetables. This adds probiotics, vitamins, and fibre while enhancing satiety.
Watch Your Portions: Stick to one-fourth of the total recipe per meal. This keeps your serving around 400 calories with ample protein to stay full longer.

Why These Tweaks Work

The modified version of biryani increases protein intake while reducing excess fats and refined carbs. This combination:

Promotes muscle maintenance
Enhances metabolism
Keeps hunger at bay for longer periods

Adding low-fat raita increases meal volume and nutrients, helping prevent overeating. It’s a practical, science-backed way to make indulgent dishes fit within a healthy eating plan.

Conclusion

Mascarenhas’ approach to losing weight while eating biryani highlights a key principle in long-term weight management: you don’t need to eliminate favourite foods, just modify them intelligently.
By balancing portions, improving nutrient quality, and controlling fat intake, you can enjoy traditional meals without guilt or deprivation.
Ultimately, healthy eating isn’t about rigid restriction; it’s about smart transformation. With these simple changes, biryani can remain on your plate, even on a weight-loss journey.

Source: Inputs from various media Sources

Priya Bairagi

Copy-Writer & Content Editor

All Posts

I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.