I'm already inspired to hear from you after checking my waist size.. I realize that this is a daily step that I need to take, especially after a recent vacation visit to South India and eating delicacies.. I have gained 4 kgs and feel very tired. Just a couple of months ago I was great.. now Eating a dozen kozakattai at one go, with Bombay mixture, shedai, muruku, tengulal,appam, adirasam and palgoa.. A realize that I have made a "pear" of myself.. and my 10 yr son is also schooling me.. I just saw my photograph after the vacation where I was having a great bath in the Kaveri river.. The river was not so prominent to me, as my tummy.. I take a pledge to revert it all.. I have done this reversion previously.. But somehow overeating is a culprit.. The worst part is to maintain a big body and "my cells" alive I feel I need to put in a lot.. I am 74 kg, 172 cm, 40-year-old male.. Do suggest me.. And whats worse is am a doctor postgraduate Gynaecologist.. Pl call me on 91- 7208397685.. I have inspired many of my patients to watch your video , I tell them search on RU-vid "Dr Pal weight loss". it's been a break that I have taken for almost an year to watch yours.. from today again and get inspired.. Thank you brother.. you're doing a marvelous service.. taking the preventive aspect beyond everything
One pot meal options from Maharashtra 😊 - Masala Khichadi (Rice, lentils/split pulses, different types of veggies), Ragi upma, Varan phal or Dal-Dhokali (Gujarati variant), Veggies Thalipeeth or Cheela
Thank you. Nice inputs for a good life.One pot meal,kichadi with veggies is a good option I prepare one idly which has lintil filling Soak channa deal 1 Cup for an hr Grind in a mixer this deal without water with 1/2 inch ginger,salt to taste,1or 2 chilli's,a pinch of hing, curry leaves,corriander leaves .This filling ,u put on a thin layer of idly batter spread on the idly stand and cover again with thin layer of batter .steam Cook for 20 min and eat with a little ghee and chutney.I am 57,no BP or Sugar.This idly ,I have only one for breakfast
Examples of one pot meal: 1)Vegetable biryani (variants can be mushroom biryani, paneer biryani, etc) Bisibela bath, Etc. 2) Small portion of Pongal is quite balanced for breakfast when you have it with an accompaniment like brinjal kostu 3) For non-vegetarians, egg is a good protein source with many vital nutrients. It's ok to have 2 eggs per day. Thumb rule is to have 0.8 grams of proteins per kg of your body weight. 4) avoid snacking (even with a fruit) between your main meals. Coz irrespective of how healthy your snack is, there will be insulin spike. If you are overweight and are desperate to reduce your weight then this is an important point.
Namaskaaram Doctor. Through intermittent fasting i reduced 5 kg within 3 months however reached a plateau as you rightly said and unable to reduce further. My husband suggested to go to gym to further reduced but am a lazy woman addicted to working at home and office. Your current video helps me to address my hunger level and would definitely try it. If low carb still doesn't work, i will definitely get demotivated in my weight loss journey. Hoping for better days ahead through your guidance and my will and HIS grace 🙏😊
Hi I lost 11.5 kg in 100 days by if so even I hit a plateau after 9kg and what I did is extended my fast for just 2 days and again I started losing weight .so if u have a off day then try to extend ur fasting.just a suggestion it worked for me
It was never this practical , really appreciate your invaluable efforts, , sooo many take away gems in the talk, Thank you soo much Dr Pal and Ms Sujatha --- Dr LVK
Snack means karukku murukkunu satham varanume all your suggestion will only give kachak pachak sounds.😃😃😃 on a lighter note this video is an eye opener.. from now on no one can give reason for having a healthy diet
Great conversation with Sujata. I just started listening to Dr Pal really find it useful and entertaining. By listening to his tips during my daily walk I am getting double benefit. 😊
Can roast nuts , curry leaves and red chillis and crush them together , sprinkle a tablespoon on the food you are eating . Gives a Great flavor as well as helps our indian taste buds that are used to spicy food .
Thank you for spoon feeding us with tips and tricks. Food is the only comfort when you’re home sick especially in the US, could never give up on my dosas and idlis 😂 Will try patti tinkering my diet from now on 😅thank you dr pal 👍🏾
Great Info. Just one note ...if we make dosa with green gram sprouts with scrambled tofu/egg with some spinach will considerably reduce carbs and significantly increase protein.
I agree with Dr. Pal. I hate when everyone says when I am a vegetarian , they say " you can eat salad" ! There are no proteins and My husband calls me a "Rabbit" !! Wish they showed an illustrated video of Indian food weighed etc. In terms of Idli- I add more urad dal more than rice proportions . And Moong dal sambar is perfect . I cut some spinach an dadd to the dal just before eating that is not over cooked . I must say : men loose faster compared to females!!
Great video! Sujatha was very gracious and provided Excellant practical ideas to eat a balanced meal. She has motivated me to incorporate these ideas in my diet. Thank you Dr Pal for bringing her!👏👏👏
Hello,Dr.Palaniappan and Ms Sujatha,Thank you both of you, it's really wonderful to start for me sir, just now I going through your videos ,I was not able to know how to start,but this one video cleared all my doubts excellent sir. Thank you once again 👍🏻
One good option to add protein in breakfast while eating idli, dosa etc. is to eat coconut chutney and even for kara chutney, grind it with nuts like almonds etc.
Exactly. KharA chatney we can also add groundnut or walnuts. Also one spoon protein powder can b added to dosa, idli, chapati batter to get more benefit. To also to a cup of curds and hv at the end of the meal
Thst was good.. For the sambar, go the Kerala way :) before they get converted to the easier Tamilian way. All the single vegetable sambars. Toss in a bowl or two ;) or even 3 of mixed vegetables (depending on the quantity you want) into your sambar and even those who are picky about vegetables can avail of the nutrients by having just the gravy..
Dr. Pal is putting so much effort to take out something useful for all his audience so considerate but same time Sujatha maam feeling scared not to share much. Her examples are not enough..
Very nice to see both of you . Feeling glad about your concern towards other people.. We can make sambar with more different type of vegetables by cooking them and making some paste with them along with dal. We add some paneer also.. Like a vegetable soup.. This type of sambar we call it as Rainbow DIET Sambar with more nutrition and variety of vegetables which helps for good microbes..
In the morning: Dosa, poha, roti, bread . Side dish add eggs, paneer, chicken, soya, peanuts. soaked almond walnuts 5 each. Drink milk just cut of sugar . Add stevia. add vegetables stiry fry with lemon pepper , garlic powder. fruit. All this one should have this much just propotion matters. Lunch: Eat barley roti or jowar roti n vegetables avoid potatoes. Can have at extremely minimum level. Vegetables like : Cauliflower, capsicum, beans, spinach , cabbage etc. Snack milk, coffee, Tea murmura, sprouts, boiled eggs , dark chocolate, coconut, black channa namkeen Dinner : Drink water first , salads, avoid carbs. Eat legumes , soup , chicken, soya, fish. still hungry - Drink glass of milk.
Rajma can be boiled and kept in fridge for a couple of days Make a salad out of rajma using lemon juice cucumbers tomatoes cilantro n green chillies/onions
Paneer tikka , mushroom Tandoor , salad , crystal dumplings and one gets full Share these dishes for sure The Tandoor items have some oil in it but not as much as curries or deep fried
A small suggestion Doctor- We can have Indian traditional millets instead of quinoa or any other substitutes. Our millets - Kambu dosa, kuthiravali Dosai, Cholam dosai, Ragi dosai, Varagu dosai with your favorite sambar, chutney.
Definitely agree. Traditional grains are amazing and can make it easier to have a control on carb intake as you will be able to manage portion. ⭐ But ensure you can tolerate the same and stick to tolerable portions. Also, may not be suitable for people with thyroid related conditions.
@@sujathas9083thank you Ms Sujatha. Just curious, how does grains interfere with the thyroid please? Also, does soya products elevate estrogen? Please advise how we reduce the gas in vegetables and lentils. I am not from India so I don't have the traditional background to some of these issues. Do you have a you tube vlog, as I would like to follow you.
Dr, very impressed by the knowledge you share with us. I would like to give some cooking ideas to you or people who need recipes according to diet plan.
In Karnataka the sambar is thick, and has plenty of vegetables. Only rasam is thin ....even that is not watery. The chutney for dosa/idli too is thick in homes, compared to what you get in restaurants.
I add to 36:20 my dosa & idly batter with 4 different types of millets & a bit of rice soak as we do normal batter of idly dosa it comes out amazing should try ❤
not only one pot is rice you can replace the carb of choice with quinoa, millets, or even rice noodles, whole wheat noodles, millet pasta, chickpea pasta, spaghetti. These can all be one pot meals. Or make like roti/tortilla/chapatti roll with veg and eggs and meat id one eats non veg
We are used to eat Polished rice...which does not have Fibre n Fully loaded with carbs. Semi polished..or even unpolished rice will satiate better to limit the quantity
All tips are good except that combining fruits with nuts. The fresh fruits will not digest the nuts. Infact causes digestive load in the stomach… That’s why traditionally you will find people ate dry fruits with nuts and not fresh fruits with nuts.
Very good info. Thanks to Dr.Sujatha n Dr.pal...nice dietary plan. Here we can add more of millet varieties both for breakfast n dinner which has good protein content n less carbs and its GI is also less
There are much better options for protein and fibre than panner. Ragi and makhana (fox nuts). These days all millet flours are readily available , u also get them in rava forn which can just be mixed to traditional idli batter to make ragi dosa etcif that's also difficult there are excellent smoothie/shake options available with a mix of cooked ragi flour , makhana , cocoa/nuts , which anyone can whip up in 5 mins ( except 5 mins of cooking ragi flour into a paste and add to blender). Ragi soup can be made easily too. Make idlis with whole black urad etc. Paneer is diary which comes with its own down side in today's world. And while it tastes good we cannot have it multiple times a day plus it comes with fat.
What about nuts like almonds , peanuts and raisins and what is the correct portion to eat. And also milk - should we limit How much fruit is correct portion wise . the intake and how much is ok.
Sir, after the dite roughly for the 10 month's... I become so lean ...all are asking what happened to your health..u looks like patient ..yenakum bayaba irruku.. kindly suggest a dietician in Chennai.
I have thoroughly enjoyed all your videos sir. A lot of the insight that hits in-between jokes in so fruitful, it sticks to memory. Having said this, I have something bothering me. I mean no disrespect here sir but I do have a small doubt creeping in. What do you add a "Disclaimer" to your videos sir? You are a trained and seasoned medical professional who interacts with a lot of different set of people, they could be in the food industry or could be certified nutritionists. At least in videos where two educated professionals are talking, I would think a "Disclaimer" will not be required right? Could you please elaborate on this? Again, I am not coming here with hostile intent, I have grown into following your channel because it is so easy to watch these videos with my family and laugh and learn. It is just a anxiety trigger to watch the disclaimer pop up when the videos start. Hope I get a response. Keep up the good work sir!
I don’t know about Tamil people, but in Telugu states people eat Dosa and Idly with lots of peanut chutney. I believe this is a good option over sambaras it is much of protein and fiber. Correct?
Doctor I always watch all your videos ....but please whenever you speak on Tamil, please translate it for viewers like me who don't understand Tamil...
Wonderful!!! Can you please give low carb food plan for 2 weeks atleast . I have hit a plateau. Female , age 50 , undergoing menopause, weight 170 lbs , 5ft 2 inches. I have digestive issue. Can’t / difficulty in defecation … using siddha medication weekly 2-3 times for daily doing . Siddha medication : Anuloma DS This problem has been persistent since 2016. My diets . Generally I eat healthy diet . I eat more of vegetables than rice . Infact vegetables kku thottukka rice . Snacks hmmm ok . Yes found of Dosa and idly … but whenever I eat Dosa /idly even rice or chappathi , o always cheat my drinking too much water , or take salads first or maybe some sundal . Doing intermittent fasting for more than 3 years . From 11:30 - 7:00 pm . But eating window is roughly between those times , just an approximate time . Eating habits - morning star brands burgers , with thin slice of bread , veganese Mayo , bit of Tabasco sauce few veggies - evening dinner try to eat atleast before 6:00-6:30 . I gave an approximate IF time . - sometimes feel weak if I follow low carb diet for atleast 3 days or so . Can resist curd rice . So instead of eating it, I drink curd rice - yes karaichu kudippen. Fruits I eat once a day 1 fruit . Sometimes smoothies..homemade with flax seeds and almonds , banana milk honey etc Used to drink a lot before . Like 1 big glass per day . Now I’m taking a gap from that . Weekly once or twice I take it . Still no reduction in weight loss . Please help me. I have been asking advice from you for more than a year , seems like you never read my comments 😞.
Dr. Pal doesn't give individual recommendations. You can get virtual appointment with Dr. Arunkumar (erode) and get individual diet plan and consultations. You can find him in RU-vid. You need to measure the calories by putting into MyFitnessPal and if you are within the calorie limit, you need to burn more calories through exercise. There are lot of home walking/workout videos without any equipments. I heard from friends that IF alone doesn't help ladies weight loss much. We need to increase the metabolism by doing some exercises.
@@indhu8666 I think I forgot to mention my exercise regime . Brisk walking for upto 5 miles maintaining minimum of 120 - 139 bpm 4 days per week and of course home whole body work out for 30 mins 3 days per week .
Great. You should definitely consult with a doctor/ nutritionist to see what's going on. They will do blood tests to identify any underlying or hormonal issues.
@@indhu8666 that’s what I have been thinking … “hormonal “ issues … here docs are very cautious to tread on this section . That’s why I wanted to consult an Indian doc . Prepared to pay the fees . Dr. Pal could have mentioned that he consults but need fee or doesn’t consult but give suggestions or whatever the reason is . Anyway to consult an Indian doc , it’s better to come to Chennai . Been more than 3 years … my long time plan … let’s see .
@@papayafruit5703 Dr pal mentioned several times that he doesn't do individual recommendations. If you are in USA, you can get Dr pal appointment through the hospital. Dr Arunkumar is also very knowledgeable and he does virtual consultations which you can do from abroad. He will ask you to do a list of blood tests locally and then provide consultation for weight loss. You can either choose keto or moderate carb or just maintenance diet. Recently we have consultated him and very pleased with his approach. ru-vid.com
O Dr Pal you are doing a Great Service to the Mankind Intestine Health is very basic for keeping you in Good health Simple Formula is Eat less and drink enough water Consume seasonal Fruits That's it you live longer and healthier
You can always replace the rice with broken wheat, millets in case you don’t want rice in the one pot meal!😃 it is really tasty! Add a dollop of ghee! 😀
What about a thin gravy of Chana or keep boiled chana in the fridge and have it with 1 dosa and a bowl of vegetable gravy light style with less masala n oil 😊
Thank so much for this very informative interview. I am learning so much in my old age. Easy to understand n follow. Thank you to share your knowledge Freely to all of us. Worthwhile watching n listening to you Dr Pal n Dietician Sujata. Thank you. Could you give us a recipe for one roti? Thank you so much. How much Dall n legumes to take in one meal. Please help. Thank you so much xx
Sir what about the preparation of the food beforehand in weekend..like cutting of the veges, marination of the paneer or non veg and keeping it in the fridge?
Very nice ideas sujatha mam...thanks for the questions raised and doing a conversation like this...i liked it's informative and funny too...which makes me to enjoy and many take aways....thank you...
Most of the RU-vids videos are give information about weight loss. What about the weight gain? Weight gain is the very important issue for the people with higher metabolism. Please upload a video about this as well. I have this problem.
Just as sprouting dals and legumes reduces the carbohydrate content and increases the protein content - can fermenting rice-dal batter as in dosas and idlis reduce carbohydrate content for diabetics to consume dosas / idlis for breakfast. Please reply
Hi..I am a female 37 y have been following your videos...I am 78 kgs,165 cm have Pcod, fibroid and fatty liver..I am a vegetarian and do yoga .I am following your intermittent fasting for past two weeks and have reduced weight (2 kgs)but the problem is I have low BP so I feel dizzy.Can I continue this intermittent fasting??? Please suggest
