WHAT to eat during eating window to keep yourself full? - ft. Ms. Varsha (Dietician) | Dr Pal 

Look at the humbleness of this Dr.. even though he himself is an expert in what/what-not/when to eat.. he just listens to Varsha like a school kid. Respect !!. Btw please say my hello to Saravana Kumar ;-)

By the way Dr Pal, your audience is not just South Indian. I am from Delhi. I and many of my friends here also watch your videos / shorts. You do well in your comic and satirical presentation of facts and Nutrition recommendations. Especially when referencing your friend Sarvana Kumar. 😂. So best if you pls continue to converse in English pls. 🙏❤️🌸

Dr. Pal your viewers are now all Indians and non-indians, not just south Indians. Would appreciate if the conversation is in English or CC is added when the conversation goes non-english so that we're not lost in midway and able to follow your great advices!

I love Dr.Pal for the way he delivers the message with fun. Until now I never come across a doctor who enjoys his profession beyond clients like sharing their knowledge with a mix of some comedy in between... Thanks Dr.Pal.

Dr Pal, I love your videos. And I’m a North Indian living in Bombay. Your knowledge wrapped in humour is finding new fans around the country and world. More power to you :)

I found the video of Dr. Pal out of nowhere . I was just listening to him and thought of sharing with my husband. And something impossible happened ( which is now very much possible ) he lost 3 kgs in the last 9 days due to eating by 7 pm and not eating untill next day until 7 am. Have regulated walking for 45 mins as well. We are changing the lifestyle. Kudos to you Mr. Pal.

Have been listening to Dr Pal for about 3 days now. After having trying to understand intermittent fasting for years on RU-vid I finally feel I do now only watching his videos. Sir - your viewers are from North as well like me 😊

Hi Dr. Pal, this is Dr. Asha from TN. I am on time restricted diet for the past 6 months and have lost 8 kgs. I'm testing it over myself to see the changes so that I can suggest it to my patients. And so long it's working fantastic. Intermittent fasting literally stops craving . I eat ice-cream, eating out in a restaurant or even do dinner parties occassionally. The dietician is encouraging local food I appreciate that. Many people suddenly shift to wierd diet plans ditching their traditional/ local food. I encourage my patients to eat local food and avoid all snacking ( chips/ muruku etc). Discourage patients to eat evening snack and adviced them to have their dinner. It works wonders. IMF is helping diabetics to bring down their insulin dosage. Thank you for sharing your experience and bringing in inspiration to others. 👍

I'm a srilankan living in Australia Thanks for translating in English. It helps a lot for people like us

I loved the very Jovial conversation between Dr Pal and Varsha. I was also blown away by the information that dhal has more carbs than protein. for ex I just found out that 100 gms raw moong dhal has 63 gms of carb vs only 24 gms of protein. This info is going to be a game changer for me.

Thank you Dr Pal and thank you to Varsha for simplifying the meaning of a "balanced diet'. Your content is so good, that non-Tamils would be interested in watching your channel, too, if they understood the Tamil language. I am a Tamil living outside my homeland and would love to share this video. However, I hesitate, as the " Tamil banters" create confusion for the non-tamil speaking audience, which includes my family. I, personally, enjoy your incredible contents as well as the familiarity of the foods and language. I have learnt so much today. Dr Pal, you are a awesome presenter. You keep it real.

For sprouting, we have to wash and soak the grams /pulses for 6 to 8hrs and then wrap it with a thin cloth in a warm place for 12 to 24 hrs

Thank you so much bringing varsha in your discussion. Iam religiously following your time restricted diet.I was 97.7kg before 6months,&now iam 82.4kg. Almost 15.3kg lost...thank you so much for your motivation &support. Iam drinking 1tbsp soaked Chia seed in lemon water around 6pm.This will suppress your hunger .Then your dinner intake will be less.

I’m not South Indian but I love your videos and find them very helpful … in this video I was missing valuable info when you both started speaking your South Indian dialect. 😔

De Pal, I just love what you do. I appreciate ur desire to incite us to be better gate keepers of our health. May God cont to bless you for what you do. 💐💐👏👏👏👍🏼🙏🏽✌️

Doctor seeing and hearing you I lost 5 kg now I am 49 kg and left my bp tablet thank you

Actually I started to eat by 7 pm but couldn't manage my hunger after that. Got right information at the right time. Thank you so much doctor.

Hi Dr Pal.. Normally I won't comment on videos. But I should say this.. You are an amazing person.. I am doing intermittent fasting for 6 to 7 years and it changed my life.. Now I am doing 20 hours of fasting and 4 hours eating on most days.. I did fasting even while i was pregnant.. I am overweight even now. But I am healthier from within. Thank you for spreading the message of fasting...

My wife was a client of varsha brilliant dietitian she guided her with utmost care during her pregnancy (having gestational diabetes) we have a healthy baby boy thanks a ton Dr pal for bringing her as a guest

Sprouted பச்சை பயறு, கொண்டைக்கடலை, ஆகியவற்றை சுண்டல் செய்து சாப்பிடலாம்.low carb diet ‌and fibre ku அடை செய்து சாப்பிடலாம்.அடை செய்யும் போது புழுங்கல் அரிசி அல்லது brown rice குறைந்த அளவு போட்டு பருப்பு வகைகளை அதிகம் சேர்த்து செய்யலாம்.மிகவும் பயனுள்ள வீடியோ, மிக்க நன்றி 🙏🙏

Dr you are awesome 🙏. Great society reform. Mad fan of yours. Trying to follow your time restricted feeding 12 hours.I lost 1 kg in 2 months. Pretty slow but I'm very interested to continue and motivated

Nutritionist Varsha seems to have good knowledge about what to eat & what not to ...I'm impressed & hopefully could get her appointment one day ....The way she is speaking & handling the conversation is impressive as well...She is expressing her knowledge very well & bold enough to come forward in public & speak fearlessly ....

Our Indian tradition protein foods are karamani payaru (both red and white) Mochai payaru (white , black and red) Thatta payaru Plus Peanuts . Fry with ginger onion and garlic.Rich in protein.It is our traditional food source. Add grated coconut. Nowadays coconut has become hybrid. It lost its beauty

Thanks , Ms. Varsha, for your v informative session . You cleared few protein related myths . I am a South Indian from Karnataka. So, could understand a bit of Tamil ( tamilian friends ) but, please could you translate into English for your other viewers . Would appreciate it 😊

Definitely a very informative video. I’m a great fan of the way you deliver the content and am consciously trying to follow time restrictive feeding. One thing I felt about this video is you kept interrupting her and didn’t allow her to complete whatever she wanted to say. So we didn’t get many actual food options for dinner, especially for vegetarians who don’t eat even egg.

Very nice. Please do part 2 and can you please tell one whole day( breakfast+lunch+dinner) for both vegetarian and non vegetarian as an example for South Indians.

Thank you Dr Pal. I am a regular watcher of your channel. Thank you for all the good Advice. This program very useful and Varsha gave us very useful and practical tips to manage the “ Battle of Bulge”! ( I am a former military man!) Thank you Varsha.

Dr pal I am39 years and since last one year I have extreme more gas in my stomach 2 weeks before my periods and I have stomach pain at midnight. I consulted gynaecologist and they did every test and told me I have more gas in my stomach and asked me to go to gastroenterologist and do full test but I followed ur videos and stopped eating before 7 and it helped me thank you

Dr. Pal - Thankyou very much for bringing Varsha to your show. This was extremely informative!! I hope you interview her again soon with other nutrition questions. I will see if she has her own RU-vid channel called Optimum nutrition protocol.

Dr Pal is very good In addition, Dr Varsha is absolutely fantastic...so down to earth, intelligent and balanced in her advocacy of nutrition esp. Local food items Thanks

Shez right once we start time restricted eating then we dnt feel hungry at all.. slowly i hv started eating only two meals.. came down frm 96 to 91 so far.. Thank u Dr Pal..

Thank You very much for this session with Ms.Varsha. Got a Lear picture of what’s in the food we are eating. When my 82 year old mother had a rise in Uric acid level I stopped using dal in any form. Looking forward to many more eye opener sessions.

Excellent speech by both of u I am a dr. It helps me a lot to guide pts in the right way. How nice of her to tell about our country vegetables in our soil 🙏🏻🙏🏻🙏🏻

I would appreciate if you and your guests would use a common language please. Even though South Indians are a bigger audience on your channel but definitely other people like me who are not South Indian also watch your channel and miss the important information when it’s communicated in South Indian language.

I absolutely love your talks, Dr. Pal. My only complaint (and it seems to be the same from a lot of those commenting) is that please restrict your language to English. Those like us who don't understand Tamil miss out on whatever you are saying.🙏🏽🙏🏽

First time I have seen a doctor is allowing a nutritionist to speak more and listening to her even though he knows it all 👍

Hi DR. Pal. I bumped into your channel and have been following it lately, watching your recent videos as well as videos from the past like this one from a year ago. I really like your content and appreciate it. I'd like to request you to add subtitles in English to this video for parts not spoken in English because I do not understand them.

Eating window has come out since sometimes, which is equal to = ramadan fasts that exists since centuries & it amazes me that the whole world has actually started following this old concept.

With cucumber u can sprinkle lime juice too /green gram sprouted with cut pieces of cucumber , tomato n lime juice with minimal salt makes a great salad . Or with split moong soaked n drained of water mixed with above mix makes a great food among people in Karnataka . We make this during Rama Navami .

Doctor I really followed your channel and understood the concept of of eating window. Following nearly 99%.after 7 months of period I lowerd my hba1c from 5.9 to 5.3.from 226 cholesterol to 128.from 126 ldl to 61.from 62kg to 53.7.i am 55 years old and 25 years of hypo thyroid. Thanks for your videos.

Great eye opener 👀 video. Thank you Ms.Varsha and Dr.Pal. Now I understand what I was doing wrong in time restricted Feeding. My fitness pal kept saying me I am not eating enough protein, I thought it was a bug in their system. How dumb I am for thinking dal as a protein source. Waiting for your next video.

Dr pal sir very useful tips you are giving and educating the society. Sir i am a defence person our unit added 70% wheat 10% jawar and 10% bajara to make roti every day and it helps us .

It was a great session Dr. Pal and Varsha ma'am 😍 Thankyou so much for this informative plenary. Really awaiting for more and more insights from you varsha ma'am ✌🏻

Dr Pal,I have been watching your video's for about 3 days and you are really an amazing doctor. Keep up the outstanding personality. Thank you for sharing your knowledge.Will continue watching.God bless you and your family.

Mr.pal....I am great fan of urs... I lost 10 kg in 4 month by intermittent fasting 16:8... I m really grateful to u....

I hope important information didn’t get lost in translation (not understanding the language) for me! Dr. Pal, you are amazing and you have followers from all over the globe, I am from Kolkata and follow you from my adopted home in NY! English suits us all! 😅

Hi Doc...just one clarification needed..if soya chunks is good source of protein for vegetarians...then starts my next confusion.....is soya chunks considered processed food...then what is the impact on gut health??? Kindly clarify my confusion

This girl really helped in sorting out protein n fibre in our indian food... Awesome varsha... Am expecting more interview s with her with our indian food for IF... Thanku u mr. Pal for this video ... .

Excellent ideas.Varsha clearly explained and cleared my doubts and worry about proteins. All the vegetables especially sprouting veggies have enough proteins and we never feel bloated like meats👍👍

Hi Dr.Pal! I am thankful to all Doctors trying to create health awareness in people Kudos to you all! I’m a person who turned to non-vegetarian diet from being a vegetarian 43 years of life purely for health reasons. For me, at least, Non-vegetarian food is medicine while a Vegetarian meal is actually a delight to me BTW I’m a certified nutritionist… 😂😂😂

Thank you Dr.Pal for the information. I also learnt that we might have to be careful about the protein powders, especially the soy protein isolates and whey protein, which seem to be stressing the liver. Your views on this could help everyone. Also, the cruciferous vegetables , made as a simple south Indian poriyal help a lot with cleansing liver and adding much needed fiber. Yes, brocolli could be expensive in India, but cabbage and cauliflower are other wonderful cruciferous types to consider. I am finding them helping with my gi issues. Adding ginger and hing helps reduce their gas. They are supposed to keep the hormones in check. Again, your views here could benefit everyone. I am not trying for weight loss, but the time gap between my dinner and breakfast is making my weight go down considerably. My goal is to improve gut microbiome, better hormonal balance and less inflammation in the body, better mental clarity and overall energy improvement. But weight loss seems to be a side effect. I eat dinner at 8 pm, breakfast by 10 am. Since dinner is not so early, I don't feel hungry at bedtime. But due to a good night sleep, I am not hungry in the morning as well. I make sure to eat a good dinner so I have energy in the morning. 2 to 3 glasses of water keep me going till breakfast. Another trick I learnt to fight hunger is to take a nice shower at that time. It tricks the system and pushes off the hunger feeling. A real hunger is not when the stomach just growls. It is when we start to feel a slight dip in energy level or slight dip in mental clarity. Without delaying further, eating then and eating well helps.

Doc and Varsha: thank you both for your useful discussion on the Dos and Don’ts of Time Restricted Eating habits. It was a good presentation. Kindly advise on 2 topics:- a. inclusion of Curd/ Buttermilk in foods and use of milk (like Aavin’s for folks in TN) and b. Please provide more options/examples for Vegetarians especially for Senior Citizens. Much appreciate your efforts and time in answering these questions besides for your very user-friendly presentation. It’s truly going beyond your call of duty and truly altruistic to share such important insights in an open forum amidst the crass commercialism that abounds any society. God bless you both and your ilk! Gurumurti Natarajan, Chennai

Dr. Pal your videos are very motivating. After I started listening to your videos I became very conscious about intake. Please clarify this doubt.. I heard that sprouts and Soya and soya based products are not good for Thyroid . If a person is taking treatment for Thyroid is it good to take these protein rich items? Or is it a myth? Kindly clarify

Hey Doc I'm a north Indian but I like the knowledge you share with everyone here

Kudos! Extremely informative! As you rightly pointed out, lots of myths when it comes to the composition of a diet. Would request you to do more videos in this topic, especially for Indian vegetarians.

தெய்வமே... எங்க இருந்திங்க... Dr. You changed me a lot... Thank you... I started your way eating window... I will update the progress. ...

Dr can u explain the soya chunk and phytoestrogen theory? How much soyachunks are safe to take everyday and what happens when too much of it is consumed?

Thank you so much Dr.pal for this amazing video. It's really informative. It's an eye opener for me to start my diet during my weight loss challenge. Thanks a lot

Hello Dr, Much awaited vidoe. Must of us after watching all your videos started IMF, but we were not aware what to eat. This video provided some informations on carbs, protein, fat. Thanks Dr Since most of your subscribers are South Indians, we would like to hear what should we eat for(Breakfast, Lunch, Dinner) for both vegetarians and non vegetarians in detail. Waiting for next part

Hi Dr P, I am a North Indian and just by watching a couple of your podcasts I am thinking about IF. But I don’t understand Tamil at all. Could you possibly stick to English and Hindi only in these videos please. 🙏🏼 I am looking to make small steps before going full blown into the 12 hrs window. My challenge is work hours. My day starts at 5am. And I finish around 8:30 pm. I can’t eat morning breakfast before 12 or 1 pm because I feel blotted soon after I eat. My doctor has been least helpful as they found nothing wrong with my blood work and other diagnostics suggesting me of early signs of IBS. I don’t get much time to cook fresh meals daily. So eating either left overs or takeaways. Please advise what is the best period to eat between 1pm to 10 pm?

Wonderful session with her. Many of my questions answered and the same for others I believe. I like the part , “don’t go fancy on your meals instead make it simple with whatever available at your end”. Rightfully said by her. Go for locally produced vegetables and fruits. Thank you Dr.Pal and Ms.Varsha.

Health care is very fast changing from service to very lucrative industry . Luckly still many good professionals are working like Dr Pal.

Thank you so much Dr Pal and Varsha ma'am, very informative video.would like to get pros / cons on consuming protein powder and healthy ideas on South Indian breakfast and lunch . 🙏

Dr Pal, All videos are very informative, I keep forwarding them . I have one request to make, can you please put subtitles in English when you are not speaking English . TIA

Very informative Dr. Pal & Varsha ma'am. A lot of myths were broken (Channa & Lentil are natural proteins). Thank you both!

Ton of thanks to Dr Pal and to the clinical nutritionist expert..but please provide a little more details for vegetarians and Non Egg eaters how to compensate protein,carbs, fibers in our plate. As Ms.Varsha said to opt for egg based dinner it is not possible for many of vegetarians. We have been learning slowly that dals, lentils are good source of protein and equally hold carbs. So requesting our Dr.Pal to suggest how to choose, focus, options for vegetarians food to compensate our protein content on plate.

Dr. Thanks for your effort in arranging for a nutritionist. Benefited a lot with a deep details on nutrient

Hello Doctor I am north Indian but I enjoy your video.

Can you please explain how much of sprouting ? Just little bit of green or we should see a long shoot of the plant from a bean? Please clarify the right sprout growth level to maximize protein

Doctor Pal - You have got many fans from Northern , Central and Western part of India as well. While in many of your videos we can try to understand your Tamil fun and few statements but this one video was tricky to interpret fully due to excessive use of Tamil language. Probably captions in English may be helpful till the time we improve our Tamil understanding 😊

Great session. I had been a client of Varsha and it helped me a lot to turn towards healthy mindful eating

Dr Pal, sprouting does not increase the absolute content of proteins in dal. The increase is in proportion and is due to decrease in other components like starch. Carbohydrates cannot be converted into proteins; one requires extra building blocks for that. What happens is complex proteins are broken down into amino acids, and from that there is some synthesis of easily digestible proteins. Hope this clarifies. love your channel, by the way.

Dear doctor you are really wonderful in providing important medical information to general public. we are grateful to you.

Sir we can take Egg whites, beans salad, nuts ( almonds and peanuts ) and Paneer . These r good sources of protein

It was so informative especially the dals and the protein part of it. Please make a part 2 of this episode.

My only problem with the video is, I feel like there is important information being shared but I am not able to understand and is trying hard to decipher the language based on the english parts😅. I have nothing against you using your regional language...but it will be very beneficial for people like me, if you add subtitles. Bdw I love your funfilled informative videos.

Hung curd water has whey protein in it. It can be used too.

i am bittu from vizag i started ur videos from 3 days back onwards and same day i started pasting also first three days feels some hunger but when i feel like hunger i took more water and feel like very light weight so really thank you for ur words and motivational speech love ur videos and i hope i will reduce my weight soon

Wonderful doc! Got an idea about managing protein from the video. I am doing time restricted eating for 3 years now. 12 -8 eating window most of the time and 24 hour fasting once in 20 days.i reduced to 62 from 76 with the help of running and yoga. In my personal opinion you get control over hunger by doing yoga or other exercise along with diet.

Dr I am a fan of yours and bringing hte nutritionist inthe video is another mastersroke. thanks a lot. we didnt know the dietitian and nutritionist difference.But let the guest speak more.Just a suggestion but everything else is very good and we are getting more value from your great work.

Yes Dr. After started following the time restricted feeding diet, I eat twice a day. Breakfast at 9.00am and go to office and have my lunch cum dinner by 4.00 pm. That's all. I got use to this in the past one month. Lost around 3.5kgs of weight too. But lost deep sleep at night. I sleep with a kind of alertness which is not my usual nature. It is because of empty stomach I think. I would like to hear your comment/ suggestions on this.

Thanks a lot for the valuable guidance. Request to please provide adequate diet options for pure vegetarians and vegans

🔴🔴🔴🔴 Tnq for your videos Doctor .The Guest Doctor is very right by saying that nowadays generation thinks that they should have only expensive broccoli and capsicum like stuff to eat and have only fancy soups and breads to loose weight … like my children, I’m struggling a lot to plan meals , like we are 3 generations in a South Indian family it becomes so tough to cater to the needs , they even think that watermelon and mangoes can’t be taken because of high sugar , they think they have to starve too . They don’t believe in poriyals and rasam which are our staples and our idlis and dosas or South Indian tiffins .. How to make them understand plz advise . 🔴🔴 By advising to this query I think You will be able to address the problems faced by many families like me who are at their wits ends . 🔴🔴 And I have one more humble request to do the videos icompletely in English because you change the language to Tamil or Malayalam because obvious it’s your mother tongue ,other ppl from diffferent languages miss on some valuable information. Tnq Doctor . I will wait for your valuable advise . I hope you can address my concerns plz …

Oh my gosh! Im learning and loving this! My eyes are watering! Thank you so much Dr. Pal! God Bless You!

Hello Doc, There were no plant- based options suggested except for soya .. Soya apparently messes with the hormones in women, and isn't recommended... Could you please suggest plant- based protein options...?

Very important information about carbo .. protein n fat...thanks a lot for this wonderful video..well explained..Dr pal n Dr Varsha...so interesting..😊👌👌❤️❤️

Very useful Doctor...for all Tamil speaking people in particular. Thank you for this Dr. Pal and Ms. Varsha

Such wonderful and noble people are more needed. I only wish you spoke in English, because you get the bottle neck and suddenly branch off in a native tongue which is not helpful for people like us. Deeply appreciate your work.

Such a detailed session on Nutrition, very informative one!

Dear Dr Pal, Recently I watched your videos which all are very useful to all category of people. I am at the ago of 50, your diet advice and time line for food intake are helping me to keep myself active with energy. Thanks for your service. With Regards, Kannan V, Chennai.

Thank you! Busted my myth on protein. Very very informative.

Varsha u wer totally amazing full with knowledge...loved listening to you...

Please do part 2 for the same discussion it's interesting and informative

Hello sir, I m a north Indian who loves ur videos, so pls add subtitles whenever u speak Tamil.. thank you

Good one Doctors Pal and Varsha. I wanted to ask about the role of millets in weight loss. We south Indians are used to more of rice and wheat... but nowadays, ppl are turning towards millets hoping for better health and weight loss. How do millets help here ?

I had made it simple.. Avoid dinner and make it as a habit. I found that drinking filtet coffee/tea with thick milk and sugar around 4.30/5 pm (for a chennai life style and routine) taking care everything. A cup or a larger cup based on appetite ok. But it should be of good and tasty as per your taste bud. This helps. Also morning tiffin intake and absorption will be good to give sufficient energy to work..i only drink tea or coffee after 3.5 / 4 hours after breakfast or meal. But make sure to sleep not later than ten but as early as possible. But with coffe around 4.30 pm, it will be easier to sleep around 9 /9.30. This is based on my research and cutting edge technology from Chennai. For those who can't drink coffee alone. Take one masala vadei/ medu vadei just before putting the first sip of coffee and that would virtually kill the hanger pank. Chennai cutting technology to cut night/evening hunger pank. My preference is a big masala vadei This will take care constipation issue of next day morning. No need dulcolax ..lol Sundal with coffee/tea also working well. Different sundal each day add spice to taste bud

Thank you so much for your valuable wisdom on protein...so much of protein sources for vegetarian..to add to this my own experience to include good fat like butter ghee or coconut oil..along with protein in small quantity for better digestion and absorption of protein...it helps you avoid bloating or indigestion issues

Quick tip, to make dosa crispy with just few drops of oil, include channa dal while soaking.

Sir, you are cracking all jokes in tamil. We are mussing all the fun. Can you please add subtitles for tamil? 😀😀😀

Very useful information and wonderful discussion thanks to Dr Pal and Dr varsha.