This paneer wrap can help you both lose and gain weight

Many people go to extremes when it comes to weight loss, or even gaining some kilos. But, as we have often stated in the past, all you need is a wholesome homemade meal to do the trick. But what if we told you that you do not even need different kinds of dishes — and that the same meal can be tweaked to suit both sets of people? Reiterating the same are content creators Kapil and Rinki Sharma, who shared how a simple paneer vegetable wrap can be made to suit both the needs — weight gain and weight loss.

Here’s how

Weight gain paneer veggies wrap (504cal)

Roti (used 60g raw wheat flour /200cal)
Paneer (100g/257.8cal)
Cabbage (10g/2.1cal)
Carrot (10g/3.8cal)
Capsicum (10g/1.6cal)
Onion (10g/4.8cal)
Cucumber (10g/1.9cal)
Tomato (10g/1.9cal)
Curd dressing (60g/30cal)

Carb 58.4g protein 28.5g fat 16.4g fibre 8.6g

Weight loss paneer veggies wrap (268cal)

Roti (used 30g raw wheat flour/100cal)
Paneer (50g/128.9cal)
Cabbage (15g/3.2cal)
Carrot (15g/5.7cal)
Capsicum (15g/2.4cal)
Onion (15g/7.2cal)
Cucumber (15g/2.9cal)
Tomato (15g/2.9cal)
Curd dressing (30g/15cal)

Carb 31.9g protein 14.9g fat 8.3g fibre 5.8g

Does that mean one recipe can be adapted for different body goals?

Yes, said Sushma PS, chief dietitian, Jindal Naturecure Institute, adding that the same recipe can be adapted for both weight loss and weight gain by adjusting portion sizes, ingredient ratios, and certain preparation methods. “This approach not only simplifies meal planning for people with different nutritional goals but also ensures that everyone can enjoy the same delicious meals, regardless of their health objectives,” said Sushma.

The weight gain versions are generally calorie-dense, providing enough energy and macronutrients to support an increase in body mass. It has higher amounts of protein for muscle repair and growth, more carbs for energy, and more fats for essential fatty acids and additional calories, mentioned Suhma. “The weight loss version, meanwhile, focuses on reducing calorie intake without sacrificing nutrients. It still offers a decent amount of protein for muscle maintenance, lower carbohydrates to control calorie intake, and reduced fat to keep the overall calorie count in check. The fibre content, although slightly lower than in the weight gain version, is still significant, helping with satiety and digestive health,” shared Sushma.

How to tweak the same meal?

To adapt the recipe for weight loss, the focus should be on reducing the calorie content and ensuring a balance of nutrients that supports satiety and nutrition without excess energy intake, explained Sushma.

What are you having every day? (Source: Getty Images/Thinkstock)

*Reduce higher-calorie ingredients: Use less paneer and whole wheat flour. For example, halve the amount of paneer and make the roti with less flour.
*Increase low-calorie, high-volume ingredients: Add more vegetables to the wrap. This increases fibre content, which helps in feeling fuller for longer periods without significantly increasing calories.
*Use a low-fat version of paneer and curd: This reduces the fat content, hence the calorie density of the meal.
*Smaller portion size: Overall, make the wrap smaller or eat just one wrap.

When adopting the same recipe for weight gain, the goal is to increase the calorie content and provide a higher micronutrient density to support energy needs and muscle growth, said Sushma.

 

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*Increase higher-calorie ingredients: Use more paneer and whole wheat flour to make a larger, more calorically dense roti.
*Incorporate calorie-dense additions: Add nuts or seeds to the wrap or increase the amount of curd dressing for additional healthy fats.
*Use full-fat paneer and curd: Opting for full-fat versions of dairy products increases the calorie and fat content, which helps add extra calories needed for weight gain.
*Larger portion size: Make the wrap bigger or consider having more than one wrap to increase calorie intake.

“The cooking method can remain the same for both versions; however, for weight gain, you might add extra oil or butter to cook the roti or sauté the vegetables, further increasing the calorie content provided the other health parameters like cholesterol are kept in check,” said Sushma.

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