A practical 7-day Bangladeshi diet chart for weight loss built on rice, roti, dal, fish, eggs and shak, with portion sizes, snacks and tips to keep it sustainable.
Work out how many calories you need to lose, maintain or gain weight: BMR and TDEE explained, a worked example, safe deficits and a free calculator.
Protein in common Bangladeshi foods like eggs, fish, dal, chola and doi, how much protein you need, a 100 g protein sample day and easy ways to add protein to every meal.
How much water you need each day: official reference values, a body-weight table, when you need more, signs of dehydration, whether tea counts and easy ways to drink enough.
Gain weight the healthy way: how many extra calories to eat, energy-dense Bangladeshi foods, a sample weight-gain day, strength training and what to avoid.
Eat well with diabetes without giving up local food: the diabetes plate method, smart swaps for Bangladeshi meals, daily habits that help blood sugar and when to get support.
Stay energetic during Ramadan: what to eat at sehri, a healthier iftar plate, smart swaps for fried foods, staying hydrated, safe activity and who should talk to a doctor first.
Filling, healthy snacks under about 200 kcal using everyday foods like eggs, chola, peanuts, doi and fruit, with calories, snacks to keep for treats and tips to build better habits.
A safe 20-minute home workout for beginners with no equipment: warm-up, a 6-move circuit, cool-down, how to do each move, a weekly plan and WHO activity guidelines.
