When we eat is as important as what we eat. Here is a simple yet nutritious diet plan:
1. Early morning (6:00 AM – 7:00 AM)
The day should start by flushing out the toxins from the body.
Option: A glass of warm water with lemon juice. Or fenugreek water soaked overnight. This will help in digestion and sugar control.
2. Breakfast (8:00 AM – 9:00 AM)
Never skip breakfast. It should be rich in protein.
Option: Ragi put, white gram curry, or two boiled eggs.
Variations: If it is dosa or idli, adding oats or brown rice to the flour will help in getting fiber.
3. Before noon (11:00 AM)
If you feel hungry in between, you can have a healthy snack.
Option: An apple, some watermelon or a handful of almonds/nuts. Tea drinkers should avoid sugar.
4. Lunch (1:00 PM – 2:00 PM)
Reduce the amount of rice in lunch and prioritize vegetables.
Option: A small cup of brown rice/matta rice.
What to add: Plenty of vegetables (lentils, chickpeas or spinach), a cup of fish curry or dal curry, along with a little yogurt and salad.
5. Evening (4:30 PM – 5:30 PM)
Eat only snacks that fit in the palm of your hand.
Option: Oil-free snacks (boiled lentils, cashew nuts) or green tea. Avoid fried snacks as much as possible.
6. Night meal (7:30 PM – 8:30 PM)
Night meal should always be light. Finish your meal at least two hours before going to bed.
Option: Two whole wheat chapatis and vegetable curd. Or a bowl of oatmeal porridge.
Note: Avoiding rice at night is very good for those who want to lose weight.
3 rules that must be followed:
Water: Drink at least 3 liters of water daily.
Salt, sweets, and flour: Keep these three white villains away from your diet as much as possible.
Walking: Walking slowly for 15 minutes after dinner will ease digestion
