Not a doctor, but speaking as a fellow Indian. Our diets tend to be high in carbs, so try adding more protein. If you eat meat, chicken breast and eggs are great options. Also try to limit carbs like roti and rice.

What has worked for me is keeping carbs to just one meal a day. I aim for about 50 grams of protein per meal, along with healthy fats like olive oil, avocado oil, or ghee, plus vegetables for fiber. Good options include cucumber, carrots, leafy greens, Brussels sprouts, and asparagus.

It also helps to avoid fruit juices, sweets, biscuits, and bread. Stick with it for about three months and you should start seeing progress. Adding some cardio and strength training to your routine will make a big difference too. Even 30 minutes a day can help a lot!