Breakfast 8,30 - I include 2 eggs + I cut and keep various fruits and vegetables like Apple, Melon, Pineapple, Carrot, Beetroot, Cucumber , make a blend with bullet mixer and have it (300ml) + 2 dosa or idly or puri. Lunch - I cut mixed vegetables like cauliflower, pumpkin, Corn, Radish, greenpeppers, beans etc and steam it for 4 mins, add some salt, pepper and lemon juice . + a cup of rice with rasam, curd or sambar. some days I have a cup of curd. Snack - 8 almonds and one walnut soaked in water Dinner - Same steamed vegetables I had for lunch along with 2 dosa or idly And try to close the shop by 6.30pm Also updating on 90 days challenge Quit having beer in weekends Reduced from 72kg to 66 kg now. Tummy size is reduced from 93cm to 92cm. Target less than 90. I also included daily morning exercise - I follow Nike free body exercise in netflix and 10 min meditation - using waking up app
I would suggest that you don't drink the veg plus fruit Juice in the morning. When you blend in mixer the vegetables and fruits loose their fibre contents and so it tends to spike your blood sugar too much. Instead eat fruits and vegetables whole or as salad.
My family recently started eating healthy and time restricted fasting after watching all your videos. This is the goal of me & my husband to become healthy by end of 2024 as we got 3 small kids 😊. So it is our dam responsibility to be healthy and alive for their bright future 🎉. Thank you doctor Pal!
I have been suffering from bloating since forever. It was so bad that it started giving me back pain. Would feel nausea as well. I was hopeless and I chanced up on your video about buttermilk with ginger and curry leaves ( I opted out of other spices ) - I added that to my lunch. That night itself I finished the dinner before 7 pm as well. Then boom ! - I didn't have bloating that evening and night and then never. Then I started watching other videos of yours and applied one after the other whichever suited me. My body and mind, both are calm now. Not feeling heavy and are peaceful. It seems my body has been screaming to be heard and I didn't know what to do until your videos gave me the insight. The great thing is , I dont feel hard to follow this. It is becoming the preferred lifestyle than a forced one. Thank you so much Dr.Pal ! God bless you !
I normally do the following for 70 grams of protein intake: 1. 500 ml Milk - 17g 2. Four Egg Whites - 12g 3. Two Whole Eggs - 12g 4. 100g Curd - 12g 5. 30g Soya - 15g 6. Five pieces of Almond & Cashews - 3g Other snacks include peanuts, boiled lentils and roasted chickpeas.
I follow your tips and share with my family as well... From the beginning of this year... I take oath to lose weight and maintain a healthy lifestyle... The first thing I did was quiet sugar and white salt... Then work on my diet 🥦🍎🥗🍌 .. I learn how to intake everything which is necessary, protein and fiber is my first priority.. Then I shifted to a small size plate... Now, I have added exercise , yoga and a walk... And able to lose almost 9 kg... 😊 I am happy and stress free now..
Doctor Pal , I’m a RN from Canada and do night shifts only. Please make a video for those who do night shifts and how it affects circadian rhythms. Also please give your recommendations on when to stop eating while doing night shifts and what to eat. I know it’s not healthy to work nights but I would be so happy if you could provide info on a healthy lifestyle and routine for those who do night shifts. Thank you
Dear sir, thanks you lot... I was 84 kg by mid of September.. and today I weigh 72. 400 kg. I have followed all of your videos and routine. Yes, it works. Thanks again sir.
11am 1st comes chia seeds with lemon honey 11:30 to 12 Morning Fruits or brown aval or kambu samiya 1:30to 2pm Mid morning Butter milk 2:30 to 3pm Afternoon Any home cooked meal 1:4 rasio Vegetable stir fried or spinach 5:30 Evening any sesional fruit or cucumber 🥒or butter milk Before 7pm Dinner fruits or 2 eggs Lots of water Reduced 3 to 4 kg a week Small portion of meal and lots of vegetables and spinach salad and butter milk Some time skipped dinner 😢 and last meal 5:30 to 6pm
It's not good to lose more than 0.75kg a week...It will affect your health badly...It's okay to take more time ...All you need to focus on is to take the required calories per day according to TDEE Calculator and follow your diet consistently...
This was the need of the hour for me although I got this input from another video. I lost my muscle mass due to intermittent fasting that made me look like a patient. This made my family and medical friends question my health. Now, I have started to add proteins to my diet through nuts, lentils, and eggs. Thank you for this video, Dr. Pal!
Dear sir Successfully completed three months of IF. Mostly 14 hours of fasting.two to three days 16 hours. I am almost following your diet. Since I am a non vegetarian usually fish for two to three days and meat (only one meal)for one or two days. Taking vegetables whatever we prepare for lunch usually also take for breakfast also. Taking almonds 6 numbers and dates(1) cashews 5 almost all days. Also eating fruits apple oranges (banana from our own land.) Trying to include leafy vegetables. Me and my wife following.lost 8 kg. Now we love fasting ❤. Thank you ❤❤
Pls post on what u ate during eating window specifically while breaking fast with options please...so tat it be easy to understand to what to eat...wat to be avoided also..thanks
I am on intermittent fasting for over 2,5 years and it’s become a lifestyle for me my eating window is 2-10 pm but I eat my dinner at 8 and after that it’s only tea and water it works for me and I eat lots of salad and steamed veggies tossed in little olive oil and lots of herb n spice I follow it even when I am on holiday and exercise every day for at least half hour I am enjoying this lifestyle and getting lots of compliments on my healthy looks 🤲🏻 I follow Dr Berg and learned a lot from him and now I found your channel so it’s even better thank you so much for motivating me 👌🏻🥰
Can you please share some of the daily menu options that your family has? As a South Indian (Tamil) your daily menus or at least various options for the 3 meals of the day will be very helpful to plan our meals without much change to our food habits. Thanks in advance
Next month I m going to start solids for my son. Here, I m trying to bring up my son with healthy eating habits and lifestyle. So do all the moms in the earth. I regularly watch your videos and implement the food habits. We are thankful to you sir. I have a request. Could you please put a video of " how kids' diet should be? " This transition would save next generations. Help us out!
Hello Doctor Pal. Thank you for your useful video. I started my intermittent fasting on Sep 15 2023 and upto this day lost 4.5 kg. Thank you so much for being a mentor for many
morning walk 90 mins and apple cider vinegar+ lime juice, b/f 4 idlis+- 1 dosa with (coconut/tomato/dhania chutney w/o jhonkh) and black coffee without sugar, lunch standard sambar, subzi rice combo (fvegitarian without any fried items or ghee or moru), dinner 2/3 large chappati w/o ghee and 1 subzee...fasting window 7pm to 8AM...
1. Two whole eggs everyday. Egg yolks partially providing omega 6 fats. 2. Day starts with a green smoothie- with spinach or amaranthus or mustard greens, a very small piece of ginger and one clove of garlic. 3.Idly made with batter of ragi + urad both soaked sprouted and then ground and fermented. 4. A little bit of rice or bajra 5. One cruciferous vegetable 6 carrot or pumpkin or sweet potato 7 Any other vegetable plus onions and tomatoes. 8. No gluten or dairy as I have Hashimoto. 9. Cook in minimal coconut oil. I add freshly ground seeds like groundnuts, sunflower, sesame(for Omega 6 fats)to vegetable preparations (about 3 tsp total everyday). Plus 2tbsp of flaxseeds(for omega3 fat )ground with one amla +1 green chilli as a chutney everyday. 10.Sundal made of Sprouted legumes for proteins and fiber, especially soluble fiber 11. Any seasonal fruits. Fish like mackerel once or twice a week. This is a diet that I have experimented and perfected over last 5-6 years. All my health parameters look very good except thyroid antibodies, made worse by covid infection.
Hi doc. Greatly appreciate your efforts in making your followers go in the right path towards their weight loss and healthy lifestyle journey. Hats off to you doc for your vision and mission. Avocados, Boiled eggs, home grown green veggies, handful of nuts - integral part of my daily eating window. Have been able to lose 3.5 kg in 30 days and my BMI is perfect now. Being a healthcare professional for the last fifteen years , I've seen patients unable to follow lifestyle changes consistently, I recommend everyone follow your simple steps. Lots of support and love from a Newzealand family 💐
Breakfast -Roti egg Lunch -Salad+ rice + which eber curry nade in home Dinner - same as lunch. Mid morning and evening snack-1 fruit tea .. no wrk out only walking
Thank you Dr. for educating us...I started the following time restricted feeding..boiled sweet potatoes, panner, legumes, fried chennas, brown rice, poha and peanuts.
9.30- milk, chia seeds, flax seed, dates 11 - breakfast - with soya or chana or any protein curry and tea 2 noon - 2 eggs and fruits 8- dinner with dosa or any breakfast items....with curry and tea
1)eggs and egg whites for breakfast. 2) for lunch I consume 2 scoops of rice (approx 1 cup) and the curry will be made of a few vegetables(bottled gourd, cauliflower, cabbage, cucumber, lady's finger bitter gourd dal etc) 3)sometimes I have beer (24 oz of beer along with eggs or chicken (with tablespoon of oil ) 4)for my dinner I take 1 scoop of rice and sometimes salad made of capsicum cabbage cauliflower onions etc. 5)during snack time sometimes I eat peanuts peanutbutter with 2 slices of brown bread etc. 6)I drink lot of water. I have started my fasting very recently and currently i weigh around 108 kgs and i kept a goal of reaching 90 in the first phase and 85 in the 2nd phase and 80 in my 3rd phase and kept a target of 1.5 years for 3 phases and currently i am able to do 9-15 hours window and i can extend it to 8-16 .
6am- Luke warm water with lemon juice and cinnamon 8am papaya apple 1 cucumber 5 almonds 2 walnuts 1 date 12pm 1 jowar roti, 1 bowl of green vegetable 1 cup cooked daal 4pm Sattu drink or paneer burjee with vegetables
I have been following intermittent fasting for the last 6 months and iam diabetic ,in April my Hb1ac was 7.60.I did a test this month & it was 6.80...so i must say intermittent does help ,i did not do anything differently but i fasted for 16 hours without a break ,infact during my eating window i ate a lot of junk too 🤪but after a few months the craving disappeared. I highly recommend intermittent, now iam trying to get my daughter start this 😊
Thankyou very much for all your videos. Please could you do a guide on how to eat, sleep and maintain gut health for someone doing a night shift. I work from 6PM to 3AM and am very confused on how to setup my routine.
Hi Dr. Can you please throw more light on gut bacteria? What is meant by good and bad with examples. What happens to them when antibiotics are taken ? And how does bacteria come back whether good or bad? And what is the effect of fiber and fruits like pomegranate on gut bacteria both good and bad? Thanks very much
Doctor you should please make a video on what people should eat when suffering with Crohn's and how to deal/ manage fatigue and body aches in Crohn's flare ups. Since you are a gastroenterologist requested a video, if possible.
I follow religiously and it helped me a lot in regular diet regime. I am allergic to some nuts and other food products . I am on Immunotherapy Desensitization vaccine.
1. Almonds, Walnuts (not more than 3 nuts each) (soaked in water overnight) 2. Dates - 4 nos. and raisins - 6 nos. (soaked in water overnight) 3. Sattu drink prepared with one teaspoon of powdered milk and one teaspoon of honey 4. 1 boiled egg 5. Three chapatis with vegetable curry 6. 1 cup Milk - Tea 7. Rice + Dal + Sabji + Fish 8. 1 apple + 3 Bananas
Hi doc, just listened to your podcast on tayra health channel, and i am excited to consume your content from (subsscribed already). You r very charming and thoughtful. I really like how you talked about basics and how you are keeping it simple. Keep posting videos and educating. It would be really helpful for future generation.
Doctor I am following your advice and I feel fresh and reduced wait by 2.00 legs in 30 days. I have also contributed to iswaryam trust last month. Very deserving. Thank you sir. Varadarajan
I love sand roasted peanuts and eat a handful of them daily. I also drink protein shake at around 4pm as my last meal of the day. For breakfast, I do oats with pomegranates and blueberries and a bunch of nuts like walnuts, almonds, flaxseed, chia seeds, sunflower seeds and pumpkin seeds. For lunch I do 2 chapatis from Rotimatic with 4 egg whites and some vegetables that are air fried. Sometime instead of eggs, I eat grilled chicken or salmon. I also eat Greek yogurt as a snack once a day. I cut out caffeine from my diet because of Sesha but I’m slowly coming back to it with one cup of black team in the morning 😀
Please make video for people with hypothyroidism and how they can loose weight. Hypothyroidism cause lower metabolism and its hard to loose weight and there is very less content that works for hypothyroid patients!! The symptoms of hypothyroidism are very unpleasant and it’s not going away with just medication so, if you suggest some diet that will be helpful.
From 79 kg I became 57 kg in 8 months following ur videos- i just followed early eating at night and avoided snacking between meals (if eating I took roasted peanuts and makana).
Hi sir .. I recently subscribed to your channel like 2months back .. and from then I watched almost all of your videos related to gut , weight loss videos , tips and all .. I started following your tips like including more fibre and proteins into my diet .. I’m having broccoli , beans , carrot salad , then I’m having leafy veggies , cucumber , and stopped having sugary foods .. I lost 5kgs in a month .. Thankyou so much Dr Pal Garu 😊🤝
Hello sir I have been following your channel for the last two weeks and found it very useful for ourselves. I personally have a gastric problem and face too much trouble frequently. I lost around 9 kg in the last 6 months. My request to you is to suggest some easy diet for people like me and especially who are working in night shifts. Thanking you ❤
Thank you doctor for your informative videos, I started watching your videos 2 months ago, last month I started intermittent fasting, 8 hours eating and 16 hours fasting..I lost 5 kg in one month, will follow it as my lifestyle....😍
Dr. Pal, dủing my eating window, I try to stick to whole food as much as I can. I even make my own granola to go with my organic low fat yogurt. I also cut up carrots, celery, apples, oranges and leave them in the fridge for when hunger strikes.
Doctor. Kindly make a video about refeeding syndrome. Whether it applies to shorter fasts like the ones between 14 to 18 hours or is it more related to longer more than 48 hour fasts? How should a refeeding meal look like? If you can also address issues like is a traditional Indian thali lunch safe for refeeding etc that would be so great. Thank you so much.
I used chia, pumpkin , sunflower, sabja, all seeds with almonds and walnuts sir and buttermilk every day som tim almond milk, all veggies and avoided rice and wheat for protien two eggs per day few chicken piece it helped me to loose weight and maintained my diabetic without tab from 4 years, now i am taking all items in limited portion bcas i lost all most 15 kg in just 3 months,
Sir, my 3rd successful day of not taking food after 7pm. Difficult for the 1st 2 days. But, I really love this concept today as I can myself feel better and healthy. Thank you, Doctor🙏
Hello doctor, Your videos are so amazing and they are very simple to follow. Could you post a veg and non- veg, diet chart so that it will be very easy to follow.? For intance what can be replaced with egg for protein for vegetarians.
Dr Pal if possible could you make shorts of proteins, fibre, fats ,carbohydrates by taking one for a day. I mean for today you take green beans which is fibre rich like that. Just to make us know what is rich in each substance. Rather than googling. In one page we find one thing and in othet we find different info.
Dr. Pal thanks for your fun and educational videos. As a fellow RUclips, not quite famous 😀, I want to really appreciate the content and editing. 👏👏 I enjoy your Kadi jokes too. A lot of the things that you share are part of Ayurveda which focuses mainly on digestion. As a dietitian I have found integrating Ayurveda has done wonders for my patients and myself. I was trying to donate to the Vanna malargal but I got a message that you need to enroll in zelle pay and accept. Please take a look and enroll so the payment will go through! Keep up the good work!😊
Ah! There comes your post doc. Tnqu for your time that you make for us.stay blessed. I have eaten most of what you said ,may be quantity less ,lots of Fibre .
Hi doctor. Can you please make video on the meal prepping culture that westerners follow to eat healthy and hit their daily macros? Could you provide your views on it, as to how healthy it is to eat already prepped food compared to freshly cooked food?
Thank you doctor for reminding us every time with your new videos.ipollam samaikrapo uppu irukanu pakratha vida PROTEIN iruka FIBRE irukanuthan check panren..surprisingly my elder daughter is also calculating her meal whether protein is there or not.
Hello Doctor, What are protein rich options for vegetarians who don't eat eggs. Also how about lentils like all dals, Tur, roasted chana, rajma, kabuli chana etc. What carbs do you recommend, like chapati and rice or idli / dosa / puffed rice (avalakki bhat) etc
Hi Dr.pal Your videos are very helpful. Can you please give vegetarians a insight of what to include in their diet to maintain all required vitamins proteins etc...
i reduce the quantity in all 3 meal inclode pazhayasoru, vegies decrease carbs. and avoid packaged food itemss.. reduce sugars in tea. i dont feel any hunger now a days its all confirtable. i cycle 100 km per week .its 5 weeks now iam 71.5 from 75.5
Hi sir, this video is so insightful. I eat eggs, green veg in daily food. Weekly once or twice I will go with spinach. I will include nuts like you said. Also I eat only 2 meals a day. Lunch at 1.30pm and dinner at 8 pm. Then only water till next day 1.30pm..
Dr.Pal can you please inform us per day total how much Protein, Fat, Carb and Calories of food you normally consume like Breakfast, lunch and dinner etc either total calories etc if you don't mind because Saravana Kumar likes to know and he will appreciate from his heart.
Thank you so much for your amazing videos on food and health as my husband Siddharth used to be like your friend Sarvankumar 😄once and me being very specific with my yogic lifestyle it used to be big struggle to convience him for any changes but after he started watching your contents ,he actually applies it in for his daily life One miracle recently happened was he was habituated to watch tv or mobile while eating always but recently he stopped after watching you explaining on same Keep spreading love 🙏
I love cruciferous vegetables but i have hypothyroidism because of which I have to avoid most of the vegetables I love. Request you to please suggest for people with hypothyroidism. I would much appreciate it. The foggy feeling and depression is worse when we have to deal with everyday for over a decade now. Weight gain is unavoidable 😢
Dr , I have checked your videos and you haven’t put video on uric acid and the weight loss , this is something really needed for uric acid patients as they need to have weight loss and low purine foods . Can you make a video on this content as that will be helpful for many Tamil people . Thanks and I hope you will do it 🙏🙏
Am a strict vegetarian. Trying to loose weight. Having diabetic but controlling with diet. Doing yoga and walking . I am including Bindi. All green veggies in my diet. But very difficult reduce weight
1.Eggs
2.Green leafy vegetables
3.Avocado
4.Almonds and cashews (not more than 10-15 nuts per day)
5.Cauliflower
6.Carbs
how abt rice or wheat???????????????????
@@user-ek6ch5uw3tif you want you can have it but in very small amounts, vegetables amount should be more than rice or rotis
Complex carbs
I am a vegetarian, instead of egg, what can I take to get 1 gm per day protein? Pls advise
@@kjyothiraosoya chunks, soya tofu, paneer,
Breakfast 8,30 - I include 2 eggs + I cut and keep various fruits and vegetables like Apple, Melon, Pineapple, Carrot, Beetroot, Cucumber , make a blend with bullet mixer and have it (300ml) + 2 dosa or idly or puri.
Lunch - I cut mixed vegetables like cauliflower, pumpkin, Corn, Radish, greenpeppers, beans etc and steam it for 4 mins, add some salt, pepper and lemon juice . + a cup of rice with rasam, curd or sambar. some days I have a cup of curd.
Snack - 8 almonds and one walnut soaked in water
Dinner - Same steamed vegetables I had for lunch along with 2 dosa or idly
And try to close the shop by 6.30pm
Also updating on 90 days challenge
Quit having beer in weekends
Reduced from 72kg to 66 kg now. Tummy size is reduced from 93cm to 92cm. Target less than 90.
I also included daily morning exercise - I follow Nike free body exercise in netflix and 10 min meditation - using waking up app
Really , can't believe. Great
Thanks for sharing your routine! Wish you success in your fitness journey 💪🏼
Keep going sir🎉
I would suggest that you don't drink the veg plus fruit Juice in the morning. When you blend in mixer the vegetables and fruits loose their fibre contents and so it tends to spike your blood sugar too much. Instead eat fruits and vegetables whole or as salad.
My family recently started eating healthy and time restricted fasting after watching all your videos.
This is the goal of me & my husband to become healthy by end of 2024 as we got 3 small kids 😊.
So it is our dam responsibility to be healthy and alive for their bright future 🎉.
Thank you doctor Pal!
Hi there. really inspired. How did you determine what is the best window for you
I have been suffering from bloating since forever. It was so bad that it started giving me back pain. Would feel nausea as well. I was hopeless and I chanced up on your video about buttermilk with ginger and curry leaves ( I opted out of other spices ) - I added that to my lunch. That night itself I finished the dinner before 7 pm as well. Then boom ! - I didn't have bloating that evening and night and then never. Then I started watching other videos of yours and applied one after the other whichever suited me. My body and mind, both are calm now. Not feeling heavy and are peaceful. It seems my body has been screaming to be heard and I didn't know what to do until your videos gave me the insight. The great thing is , I dont feel hard to follow this. It is becoming the preferred lifestyle than a forced one. Thank you so much Dr.Pal ! God bless you !
Well done. Congratulations.
How long is this dr Pal recommend fasting every day?
I normally do the following for 70 grams of protein intake:
1. 500 ml Milk - 17g
2. Four Egg Whites - 12g
3. Two Whole Eggs - 12g
4. 100g Curd - 12g
5. 30g Soya - 15g
6. Five pieces of Almond & Cashews - 3g
Other snacks include peanuts, boiled lentils and roasted chickpeas.
@vishwash8886 Half the sites say 11.5g protein in 100g curd, whereas the other half says 3 to 4g. I'm confused as well.
I have chobani high protein yoghurt: soy chunks: almond milk. I now realised I need to have more protein. Thanks Dr Pal.
How many chapati can we consume in a day pls rply
I follow your tips and share with my family as well...
From the beginning of this year... I take oath to lose weight and maintain a healthy lifestyle...
The first thing I did was quiet sugar and white salt... Then work on my diet 🥦🍎🥗🍌 .. I learn how to intake everything which is necessary, protein and fiber is my first priority.. Then I shifted to a small size plate...
Now, I have added exercise , yoga and a walk... And able to lose almost 9 kg... 😊
I am happy and stress free now..
It is a great service.All doctors may be knowledgeable but only one Dr Pal can share it with ordinary people like us who are patients .You are great .
Doctor Pal , I’m a RN from Canada and do night shifts only. Please make a video for those who do night shifts and how it affects circadian rhythms. Also please give your recommendations on when to stop eating while doing night shifts and what to eat. I know it’s not healthy to work nights but I would be so happy if you could provide info on a healthy lifestyle and routine for those who do night shifts. Thank you
Dear sir, thanks you lot... I was 84 kg by mid of September.. and today I weigh 72. 400 kg. I have followed all of your videos and routine. Yes, it works. Thanks again sir.
11am 1st comes
chia seeds with lemon honey
11:30 to 12
Morning
Fruits or brown aval or kambu samiya
1:30to 2pm
Mid morning
Butter milk
2:30 to 3pm
Afternoon
Any home cooked meal 1:4 rasio
Vegetable stir fried or spinach
5:30
Evening
any sesional fruit or cucumber 🥒or butter milk
Before 7pm
Dinner
fruits or 2 eggs
Lots of water
Reduced 3 to 4 kg a week
Small portion of meal and lots of vegetables and spinach salad and butter milk
Some time skipped dinner 😢 and last meal 5:30 to 6pm
It's not good to lose more than 0.75kg a week...It will affect your health badly...It's okay to take more time ...All you need to focus on is to take the required calories per day according to TDEE Calculator and follow your diet consistently...
This was the need of the hour for me although I got this input from another video. I lost my muscle mass due to intermittent fasting that made me look like a patient. This made my family and medical friends question my health. Now, I have started to add proteins to my diet through nuts, lentils, and eggs. Thank you for this video, Dr. Pal!
Dear sir
Successfully completed three months of IF. Mostly 14 hours of fasting.two to three days 16 hours. I am almost following your diet. Since I am a non vegetarian usually fish for two to three days and meat (only one meal)for one or two days. Taking vegetables whatever we prepare for lunch usually also take for breakfast also. Taking almonds 6 numbers and dates(1) cashews 5 almost all days. Also eating fruits apple oranges (banana from our own land.) Trying to include leafy vegetables. Me and my wife following.lost 8 kg. Now we love fasting ❤.
Thank you ❤❤
W
Pls post on what u ate during eating window specifically while breaking fast with options please...so tat it be easy to understand to what to eat...wat to be avoided also..thanks
Awesome
I am on intermittent fasting for over 2,5 years and it’s become a lifestyle for me my eating window is 2-10 pm but I eat my dinner at 8 and after that it’s only tea and water it works for me and I eat lots of salad and steamed veggies tossed in little olive oil and lots of herb n spice I follow it even when I am on holiday and exercise every day for at least half hour I am enjoying this lifestyle and getting lots of compliments on my healthy looks 🤲🏻 I follow Dr Berg and learned a lot from him and now I found your channel so it’s even better thank you so much for motivating me 👌🏻🥰
Can you please share some of the daily menu options that your family has? As a South Indian (Tamil) your daily menus or at least various options for the 3 meals of the day will be very helpful to plan our meals without much change to our food habits. Thanks in advance
Following
Can we eat rava upma in moderation or any other one
afternoon all following soaked , once done steam them, add yogurt crystal salt , pepper lemon , eat all
1) green peas
2) chick peas
3) yellow peas
4) moong whole
5) Sunflower seeds
6) almonds
Evening , all following steamed, add yogurt , soy sauce , pepper , ginger , salt
1) green chilli
2) cabbage
3) tomatoes
4) carrot
5) cucumber
6) grated orange pumkin
maybe few more vegetables
Next month I m going to start solids for my son. Here, I m trying to bring up my son with healthy eating habits and lifestyle. So do all the moms in the earth. I regularly watch your videos and implement the food habits. We are thankful to you sir. I have a request. Could you please put a video of " how kids' diet should be? " This transition would save next generations. Help us out!
I'm Indian-American , living in Texas. Your videos helped me. I will contribute to your charity organization(hospital)
Hello Doctor Pal. Thank you for your useful video. I started my intermittent fasting on Sep 15 2023 and upto this day lost 4.5 kg. Thank you so much for being a mentor for many
I lost at the beginning but i have gained the same again. Can't understand why
morning walk 90 mins and apple cider vinegar+ lime juice, b/f 4 idlis+- 1 dosa with (coconut/tomato/dhania chutney w/o jhonkh) and black coffee without sugar, lunch standard sambar, subzi rice combo (fvegitarian without any fried items or ghee or moru), dinner 2/3 large chappati w/o ghee and 1 subzee...fasting window 7pm to 8AM...
1. Two whole eggs everyday. Egg yolks partially providing omega 6 fats.
2. Day starts with a green smoothie- with spinach or amaranthus or mustard greens, a very small piece of ginger and one clove of garlic.
3.Idly made with batter of ragi + urad both soaked sprouted and then ground and fermented.
4. A little bit of rice or bajra
5. One cruciferous vegetable
6 carrot or pumpkin or sweet potato
7 Any other vegetable plus onions and tomatoes.
8. No gluten or dairy as I have Hashimoto.
9. Cook in minimal coconut oil. I add freshly ground seeds like groundnuts, sunflower, sesame(for Omega 6 fats)to vegetable preparations (about 3 tsp total everyday). Plus 2tbsp of flaxseeds(for omega3 fat )ground with one amla +1 green chilli as a chutney everyday.
10.Sundal made of Sprouted legumes for proteins and fiber, especially soluble fiber
11. Any seasonal fruits.
Fish like mackerel once or twice a week.
This is a diet that I have experimented and perfected over last 5-6 years. All my health parameters look very good except thyroid antibodies, made worse by covid infection.
Can you make a video on how diabetics can do intermittent fasting?
Yes please
Yes it is needed
Yes sir please update sugar patience intermitted fasting
Much required video
Yes please
Hi doc. Greatly appreciate your efforts in making your followers go in the right path towards their weight loss and healthy lifestyle journey. Hats off to you doc for your vision and mission.
Avocados, Boiled eggs, home grown green veggies, handful of nuts - integral part of my daily eating window.
Have been able to lose 3.5 kg in 30 days and my BMI is perfect now.
Being a healthcare professional for the last fifteen years , I've seen patients unable to follow lifestyle changes consistently, I recommend everyone follow your simple steps.
Lots of support and love from a Newzealand family 💐
Breakfast -Roti egg
Lunch -Salad+ rice + which eber curry nade in home
Dinner - same as lunch.
Mid morning and evening snack-1 fruit tea .. no wrk out only walking
Thank you Dr. for educating us...I started the following time restricted feeding..boiled sweet potatoes, panner, legumes, fried chennas, brown rice, poha and peanuts.
9.30- milk, chia seeds, flax seed, dates
11 - breakfast - with soya or chana or any protein curry and tea
2 noon - 2 eggs and fruits
8- dinner with dosa or any breakfast items....with curry and tea
1)eggs and egg whites for breakfast.
2) for lunch I consume 2 scoops of rice (approx 1 cup) and the curry will be made of a few vegetables(bottled gourd, cauliflower, cabbage, cucumber, lady's finger bitter gourd dal etc)
3)sometimes I have beer (24 oz of beer along with eggs or chicken (with tablespoon of oil )
4)for my dinner I take 1 scoop of rice and sometimes salad made of capsicum cabbage cauliflower onions etc.
5)during snack time sometimes I eat peanuts peanutbutter with 2 slices of brown bread etc.
6)I drink lot of water.
I have started my fasting very recently and currently i weigh around 108 kgs and i kept a goal of reaching 90 in the first phase and 85 in the 2nd phase and 80 in my 3rd phase and kept a target of 1.5 years for 3 phases and currently i am able to do 9-15 hours window and i can extend it to 8-16 .
How much progress have you made.if you are comfortable sharing ,that would be motivating for others
6am- Luke warm water with lemon juice and cinnamon 8am papaya apple 1 cucumber 5 almonds 2 walnuts 1 date 12pm 1 jowar roti, 1 bowl of green vegetable 1 cup cooked daal 4pm Sattu drink or paneer burjee with vegetables
I include almost all stuff you mentioned.
Additionally, I eat sprouted green pulse. Bottlegaurd , pomegranate, salads etc.
I have been following intermittent fasting for the last 6 months and iam diabetic ,in April my Hb1ac was 7.60.I did a test this month & it was 6.80...so i must say intermittent does help ,i did not do anything differently but i fasted for 16 hours without a break ,infact during my eating window i ate a lot of junk too 🤪but after a few months the craving disappeared. I highly recommend intermittent, now iam trying to get my daughter start this 😊
Thankyou very much for all your videos. Please could you do a guide on how to eat, sleep and maintain gut health for someone doing a night shift. I work from 6PM to 3AM and am very confused on how to setup my routine.
Hi Dr.
Can you please throw more light on gut bacteria? What is meant by good and bad with examples. What happens to them when antibiotics are taken ? And how does bacteria come back whether good or bad? And what is the effect of fiber and fruits like pomegranate on gut bacteria both good and bad?
Thanks very much
Doctor you should please make a video on what people should eat when suffering with Crohn's and how to deal/ manage fatigue and body aches in Crohn's flare ups. Since you are a gastroenterologist requested a video, if possible.
I follow religiously and it helped me a lot in regular diet regime. I am allergic to some nuts and other food products . I am on Immunotherapy Desensitization vaccine.
1. Almonds, Walnuts (not more than 3 nuts each) (soaked in water overnight)
2. Dates - 4 nos. and raisins - 6 nos. (soaked in water overnight)
3. Sattu drink prepared with one teaspoon of powdered milk and one teaspoon of honey
4. 1 boiled egg
5. Three chapatis with vegetable curry
6. 1 cup Milk - Tea
7. Rice + Dal + Sabji + Fish
8. 1 apple + 3 Bananas
Break fast - Vegetable juice, Carrots, curry leaves and coriander leaves & bitter gourd, curry leaves and coriander leaves. Lunch - pongal & sambar. Eveng - fruits, Dinner Chappati and veg or chicken or fish curry.
Hi doc, just listened to your podcast on tayra health channel, and i am excited to consume your content from (subsscribed already). You r very charming and thoughtful. I really like how you talked about basics and how you are keeping it simple. Keep posting videos and educating. It would be really helpful for future generation.
Doctor I am following your advice and I feel fresh and reduced wait by 2.00 legs in 30 days. I have also contributed to iswaryam trust last month. Very deserving.
Thank you sir. Varadarajan
I love sand roasted peanuts and eat a handful of them daily. I also drink protein shake at around 4pm as my last meal of the day. For breakfast, I do oats with pomegranates and blueberries and a bunch of nuts like walnuts, almonds, flaxseed, chia seeds, sunflower seeds and pumpkin seeds. For lunch I do 2 chapatis from Rotimatic with 4 egg whites and some vegetables that are air fried. Sometime instead of eggs, I eat grilled chicken or salmon. I also eat Greek yogurt as a snack once a day. I cut out caffeine from my diet because of Sesha but I’m slowly coming back to it with one cup of black team in the morning 😀
Always gives happy to see your simple and understandable videos with humor..thanx Doctor
Thankyou Dr. Palaniappan. For giving a genuine response for all important questions.
Please make video for people with hypothyroidism and how they can loose weight. Hypothyroidism cause lower metabolism and its hard to loose weight and there is very less content that works for hypothyroid patients!! The symptoms of hypothyroidism are very unpleasant and it’s not going away with just medication so, if you suggest some diet that will be helpful.
Brkfast -2Egg,2Idli,veggies
Snack-Any one fruit
Lunch-White rice small portion or fermented rice,veggies,egg white,buttermilk
Evng snack-badam 6,one banana
Dinner before 6pm- Adai dosa 2,Veggies, limited amount chutney sambar,1boiled potato
From 79 kg I became 57 kg in 8 months following ur videos- i just followed early eating at night and avoided snacking between meals (if eating I took roasted peanuts and makana).
Hi sir .. I recently subscribed to your channel like 2months back .. and from then I watched almost all of your videos related to gut , weight loss videos , tips and all .. I started following your tips like including more fibre and proteins into my diet .. I’m having broccoli , beans , carrot salad , then I’m having leafy veggies , cucumber , and stopped having sugary foods .. I lost 5kgs in a month .. Thankyou so much Dr Pal Garu 😊🤝
Hello sir I have been following your channel for the last two weeks and found it very useful for ourselves.
I personally have a gastric problem and face too much trouble frequently.
I lost around 9 kg in the last 6 months.
My request to you is to suggest some easy diet for people like me and especially who are working in night shifts.
Thanking you ❤
Thank you doctor for your informative videos, I started watching your videos 2 months ago, last month I started intermittent fasting, 8 hours eating and 16 hours fasting..I lost 5 kg in one month, will follow it as my lifestyle....😍
After watching your videos I stopped eating sugar, reduced salt, started eating before 7pm. Added more salad to diet. Thanks
I've added Chia seeds in breakfast with Dahi. Also taking chaas ( butter milk ) which is very good again.
Eggs, green leafy veggies, cauliflower, beans, cooked rice and rotis
Dr. Pal, dủing my eating window, I try to stick to whole food as much as I can. I even make my own granola to go with my organic low fat yogurt. I also cut up carrots, celery, apples, oranges and leave them in the fridge for when hunger strikes.
Doctor. Kindly make a video about refeeding syndrome. Whether it applies to shorter fasts like the ones between 14 to 18 hours or is it more related to longer more than 48 hour fasts? How should a refeeding meal look like? If you can also address issues like is a traditional Indian thali lunch safe for refeeding etc that would be so great. Thank you so much.
Nice one Dr Pal. I am really getting addicted to your videos
I used chia, pumpkin , sunflower, sabja, all seeds with almonds and walnuts sir and buttermilk every day som tim almond milk, all veggies and avoided rice and wheat for protien two eggs per day few chicken piece it helped me to loose weight and maintained my diabetic without tab from 4 years, now i am taking all items in limited portion bcas i lost all most 15 kg in just 3 months,
Sir in Andhra earlier days Bajra,jowar, curd rice with jaggery and banana or mango were eating highly no disease then
Dr Pal please make a seperate video for hypothyroidism patients, coz there are lot of things we should not eat.
Hence it is a request
Thank you
I eat idly
No rice
Spinach
Cashews
Chicken
Eggs
Prawns and finnally chapathi
This is for the week I change my dish every day
Sir, my 3rd successful day of not taking food after 7pm. Difficult for the 1st 2 days. But, I really love this concept today as I can myself feel better and healthy. Thank you, Doctor🙏
When is the doctor recommending first meal?
@@M-i-k-a-e-l After sun rise and after 7 am
Thank you Dr pal ur really a gem 💎 for us
Hello doctor,
Your videos are so amazing and they are very simple to follow.
Could you post a veg and non- veg, diet chart so that it will be very easy to follow.? For intance what can be replaced with egg for protein for vegetarians.
Dr. Pal, one belly at a time, is now showing results at last.
Dr Pal if possible could you make shorts of proteins, fibre, fats ,carbohydrates by taking one for a day. I mean for today you take green beans which is fibre rich like that. Just to make us know what is rich in each substance. Rather than googling. In one page we find one thing and in othet we find different info.
Vegetarian gut food breakfast lunch dinner- no garlic n onion
Doctor, Please spread the awareness on autism.
Thank you Dr. for sharing... I just waiting for this video...
Pal make an awareness video on Stomach Tuberculosis
Dr. Pal thanks for your fun and educational videos. As a fellow RUclips, not quite famous 😀, I want to really appreciate the content and editing. 👏👏 I enjoy your Kadi jokes too. A lot of the things that you share are part of Ayurveda which focuses mainly on digestion. As a dietitian I have found integrating Ayurveda has done wonders for my patients and myself. I was trying to donate to the Vanna malargal but I got a message that you need to enroll in zelle pay and accept. Please take a look and enroll so the payment will go through! Keep up the good work!😊
Excellent information. Thanks
But thyroid patients should not take cauliflower and cabbage 😢😢. Any other suggestions for people like me?
Breakfast at 9 to 10 am: vegetables soup
Lunch: oats chappti vegetables and lentils
Dinner at 5 pm : wheat dalia khichdi
Is it alright doctor plzz say
Ah! There comes your post doc. Tnqu for your time that you make for us.stay blessed.
I have eaten most of what you said ,may be quantity less ,lots of Fibre .
Leafy vegetables, cauliflower,egg,almonds,cashews
Rice flakes with little oil, ginger,potato,chilli n curryleaves is a tastier as well as filler snacks.
Hi doctor. Can you please make video on the meal prepping culture that westerners follow to eat healthy and hit their daily macros? Could you provide your views on it, as to how healthy it is to eat already prepped food compared to freshly cooked food?
Thank you doctor for reminding us every time with your new videos.ipollam samaikrapo uppu irukanu pakratha vida PROTEIN iruka FIBRE irukanuthan check panren..surprisingly my elder daughter is also calculating her meal whether protein is there or not.
Sir please share a video on diet n lifestyle change for pre-hypertensives
👍
Hello Doctor, What are protein rich options for vegetarians who don't eat eggs.
Also how about lentils like all dals, Tur, roasted chana, rajma, kabuli chana etc.
What carbs do you recommend, like chapati and rice or idli / dosa / puffed rice (avalakki bhat) etc
Hi Dr.pal
Your videos are very helpful. Can you please give vegetarians a insight of what to include in their diet to maintain all required vitamins proteins etc...
i reduce the quantity in all 3 meal inclode pazhayasoru, vegies decrease carbs. and avoid packaged food itemss.. reduce sugars in tea.
i dont feel any hunger now a days its all confirtable. i cycle 100 km per week .its 5 weeks now iam 71.5 from 75.5
Hi sir, this video is so insightful. I eat eggs, green veg in daily food. Weekly once or twice I will go with spinach. I will include nuts like you said. Also I eat only 2 meals a day. Lunch at 1.30pm and dinner at 8 pm. Then only water till next day 1.30pm..
Doc Talk about food allergies in kids .example shelled food items like eggs,peanut,prawn,crab. And how to fix these allergies .
Super detailed explanation doctor
Broccoli, Avocados, Cauliflower - I like eating them but they create gas and give headaches, how to resolve this problem ?
I am having 1 tbsp of sunflower seeds and pumpkin seeds daily on the eating window instead of almonds
Someday it will be 2 tbsp of peanut
Much needed video doctor 😊
You are real Influencer .
Thank You Doc
Dr.Pal can you please inform us per day total how much Protein, Fat, Carb and Calories of food you normally consume like Breakfast, lunch and dinner etc either total calories etc if you don't mind because Saravana Kumar likes to know and he will appreciate from his heart.
What is the Indian substitute for avocado?
Thank you so much for your amazing videos on food and health as my husband Siddharth used to be like your friend Sarvankumar 😄once and
me being very specific with my yogic lifestyle it used to be big struggle to convience him for any changes but after he started watching your contents ,he actually applies it in for his daily life
One miracle recently happened was he was habituated to watch tv or mobile while eating always but recently he stopped after watching you explaining on same
Keep spreading love 🙏
I love cruciferous vegetables but i have hypothyroidism because of which I have to avoid most of the vegetables I love.
Request you to please suggest for people with hypothyroidism. I would much appreciate it. The foggy feeling and depression is worse when we have to deal with everyday for over a decade now. Weight gain is unavoidable 😢
Super advice and information thankyou doctor
In this video your speech is slow n easy to catch the content...
Thanks for the information 👍
Please tell What you eat for MorningTime and Evening Time like a time table ao that it will help every one to fallow.Thank you
Dr ,
I have checked your videos and you haven’t put video on uric acid and the weight loss , this is something really needed for uric acid patients as they need to have weight loss and low purine foods . Can you make a video on this content as that will be helpful for many Tamil people . Thanks and I hope you will do it 🙏🙏
Please talk about Water Fasting and Intermittent Fasting..
I eat raw cauliflower florets with ranch. Ranch revives the purpose
Am a strict vegetarian. Trying to loose weight. Having diabetic but controlling with diet. Doing yoga and walking . I am including Bindi. All green veggies in my diet. But very difficult reduce weight
Can you make video on apple cider vinegar tablets good for health or not ??
Dear Dr, thank you for the info. I'm asthmatic and can't really do with vegetables and fruits.Appreciate your reply
Can you please do a video on IBD and lifestyle changes to control the same .