Many people believe that losing weight means giving up their favourite foods, eating only bland meals, or starving themselves. But experts say that’s far from the truth.

Nutritionist and weight-loss coach Mohita Mascarenhas says you can enjoy biryani guilt-free—even while trying to lose weight. “You just need to cook it the right way and watch your portions,” she explained.

A healthier take on biryani

According to Mohita, the traditional biryani recipe—made with equal portions of rice and meat and plenty of ghee—contains too much fat and carbs but not enough protein.

Her “fat-loss biryani” focuses on lean protein, measured rice, aromatic spices, and minimal ghee. “It’s full of flavour, not guilt,” she said. “I believe in building a body you love without hating your food.”

How to make fat-loss biryani

Here are the two key tweaks she suggests:

1. Adjust the meat-to-rice ratio:

For every 200 grams of rice, use 400 grams of boneless chicken marinated in Greek yoghurt and spices. Soak the rice and refrigerate the marinated chicken for 30 minutes before cooking.

2. Skip deep-frying:

Instead of deep-frying onions, sauté or air-fry 100 grams of finely chopped onions using just one teaspoon of ghee.

When plating, Mohita recommends pairing the biryani with 300 grams of raita made from low-fat Greek yoghurt and chopped vegetables.

Portion control is key

The recipe serves four people, and one portion amounts to roughly 400 calories with 30 grams of protein.

Mohita says that once you try this version, you’ll realise healthy food doesn’t have to be dull. “With a few smart changes, even your favourite biryani can be part of your fitness journey,” she added.

With inputs from NDTV