Simple foods for weight loss? - Interview with ft. Sujatha (Dietician) | Dr Pal

How Simple foods helps for weight loss. Low carb diet in intermittent fasting has been shown to cause weight loss and reverse diabetes and hypertension. Discussing practical options with dietician Sujatha.
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0:00 Introduction to dieting
1:11 Time restricted feeding intro
3:20 Average carbs intake?
9:20 How to replace carbs?
18:05 How to make sambhar?
23:50 How to plate on our own?
26:35 How to make it taste better?
27:30 Impact of cooking methods
29:16 Fruits as snack
31:56 Nuts as snack
33:51 Options for dinner
36:51 Dinner in restaurant
39:55 Summary
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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#weightloss #bellyfat #intermittentfasting #diabetes #hypertension #drpal #diet #foodhabits #lowcarb #lowcarbdiet #lowcarbrecipes #lowcarbsnacks

[@shriraamayyar7744]

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 KZbin "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

[@acaringsoul3835]

Well written

[@acaringsoul3835]

Well said 👏

[@ganga_Kitchen]

😊😊😊

[@ganga_Kitchen]

😊

[@ganga_Kitchen]

P

[@rafsaraheem3410]

Im in IF. One week now.. Feeling relaxed . My body is free now. No dizziness no tiredness.❤ i love it I want to loss 10kg....

[@japaadi]

Thats how we indians nod our heads when in serious discussion!!!! Nodding heads while talking = truly indians at heart!!!!

[@arokiadavid3222]

A wonderful conversation...thnq to both....one should follow to use the carbs in a smarter way....kudos to all the efforts taken by you Dr Pal.

[@thenewuser3100]

She is wonderfully explaining things ..👏👏..very clear and crisp

[@flower_goddess1279]

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!👏👏👏

[@sharadavidyarthi1173]

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

[@VidhyaSivakumar831]

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. 😊

[@samana85]

It took me a decade to understand this on my own and design my own diet . Great info for beginners

[@ramachandrank.a6969]

Beautifully brought practical points to avoid temptation. Thanks Dr pal and Ms Sujata

[@mrs.raomadhavi8929]

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 👍🏻

[@syedashanaz2837]

Dr.Pal your videos are amazing.God bless you and your family.🙏

[@lakshmi9113]

Dr Pal, you are really a manikysm , precious find here Thank you for your videos and sense of homour.

[@thangavelusundararajan4847]

Great practical insights from Sujatha.... Thank you so much... As always, thanks for probing Dr. Pal to bring out the best in a short time...

[@Tully70]

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.

[@shalomstephen2832]

How can we contact you Doctor.

[@MZ-jg1bn]

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 👍🏾

[@aparnas1079]

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

[@phacocataractdrlvkraju5]

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

[@vidyakane4741]

About salads - Kosambari is a great salad option. Carrot or cucumber kosambari is salad, but is so much more delicious :)

[@nithyamani4299]

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

[@shanthipriyaponnupappu7130]

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...

[@sunandanair962]

Thank you Doctors for this Very informative discussion video.

[@cookingwithnancy]

Nice watching your interesting videos! They are all very amusing and brilliant! Thank you for being you! Ganapathy Bless!

[@swapnavarghese7988]

Inspired by yourvideos, I just started my intermittent fasting from yesterday😊 Thank you doctor🙏

[@sonalisatam1289]

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.

[@user-oj5tk9kv2p]

Dear Sir, Thank you for your videos, it is very informative. I am started watching your videos every day. I am started practicing the 14 hours fasting window for the 2 weeks. I am having the Galbladder stone. Do you have any suggestions or videos related to that area?

[@lourdumary7339]

Sujitha your tips are really wonderful and beneficial

[@winterpark02]

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!!

[@manaillalitips8875]

ur smile is soo nice including ur research on low carb...love ur videos from 💜❤

[@user-mk2cn8ie2q]

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..

[@lakshmitn4820]

Tell me the options what to cook and you cook......doc you nailed it.love you and enjoy every video of yours

[@PrasadBSK]

I steam idlis from 3:2:1 ratio of moog dal:Urud Dal: Chana dal and it tastes almost like rice idly

[@RajMishmash]

this is a great session. I vote for egg dosai, simple starters for dinner instead of bucket full of Briyani. cool. thank you

[@nalinemsathish6033]

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 🙏😊

[@balanisha2512]

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

[@Lavanyapeddapaka]

​@@balanisha2512please share ur diet It will help me

[@karthikeyankarthikeyan5578]

​@@balanisha2512bro pls tell morning what food you take

[@lakshmisunder4643]

V nice video. Dieticians final comment is excellent. Make the best use of whatever is available

[@winterpark02]

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 .

[@shanmugapriya8911]

Can you please share measurements and how it’s calorie will be tracked

[@sandyasridhar8350]

Thanks Dr pal and sujatha. Great. Please suggest if we can have fruits for dinner

[@ptvelu2001]

👍👌👌Friendly n lively conversation with more information

[@antoinettewijeyatilake4174]

Thank you both for the interesting facts...

[@bhavanivishwa6650]

Definitely i will follow u both sir, difficult to understand is which is natural protein and carb

[@gprakash4037]

That was useful session Dr.Pal and Sujatha 👏👏

[@DrPal]

Thanks!

[@vidyals747]

Thanku both of you very useful information

[@anshulsharma996]

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.

[@shaliniprabaharan4554]

Good Info. Thank you both.

[@usha8111]

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..

[@luxsri52]

I was wondering whether having a cup of multigrain porridge can add protin and fibre to the breakfast and cut down on the number of dosas or idlis. Readily available in the market and cooks in no time.

[@yashnaik03]

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 ❤

[@L20241]

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

[@ksroopaprem3169]

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.

[@ksroopaprem3169]

Also no need to ferment and its a quick breakfast/dinner

[@L20241]

right pesarattu is better than traditional rice/urad dal dosa you mean

[@sabitachallinger2761]

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

[@vishruthpalaniappan1728]

Dr. pal looks muscular than before. i think you are doing more of weight training . you rock dr. pal 👏👏👏

[@sriperinkolam6461]

For sprouts should we eat raw or boiled? Thank you Pal for the amazing efforts you are contributing

[@vigneshsan7976]

Great work Dr Gus fring !

[@grabchandru]

Ha ha I was thinking for a long time that I've seen him somewhere!! Ya Breaking Bad Habits 🤣

[@priya7284]

Nice video.. what do you think about substituting rice with millets?

[@jeevakasirajan4033]

Really useful for my meal plan. Thank u so so much

[@prabhavenkatesh7931]

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.

[@vg3jgd874]

Hi, can you include recipes of millets to fit into the intermittent fasting and touch base on more sources of protein

[@YV88629]

She is good listener

[@maheshwarin7600]

Fantastic 😄👍👍Dr 👏👏👏🙏🙏🙏

[@ashok199t3]

When I asked my friend Saravana Kumar to limit the count of idli by explaining the carbs per idli, he shifted from normal idli to thatte idli.😄

[@DrPal]

😂😂

[@athmajwala]

Nailed it😁

[@kalpanak3662]

😂😂😂

[@shilpareddyvari2244]

😂

[@harinshiva]

Rofl

[@MrKoti330]

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

[@balasubramanik4163]

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

[@nilvijaykum1676]

Sir combining rice with all kind of veggies ..u can see maharashtrian traditional dish khichdi receipe ..best taste and best option for dinner...

[@anshulsharma996]

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..

[@joynavalkar777]

I think that's all she knows .. Dr Pal should get in experienced and senior Registered Dietitian as experience speaks more

[@anirudhhakrishnan]

Your such an inspirational person dr

[@sparrowsadhanarajkumar3836]

Standard idli will give 65kcal. (MV hospital). Just to.add to.whatever was said about sprouting...it also provides B vitamins

[@hansinisworld7014]

I make kichidi with quinoa , lentils and vegetables.

[@kartheeque]

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.

[@vidyasraoraok7815]

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

[@andyroy5736]

Awesome as always!

[@DrPal]

Thank you! Cheers!

[@dr.vigneshkumarphdphysioth6585]

Great dr pal .

[@lokeshwarisreekumar152]

Hello Dr. Pal. Thanks for another useful video. I can use other grains millets, broken wheat etc but I cannot digest anything else apart from Rice easily, due to poor metabolism and stomach bloating issues. Please advise on how to improve digestion n handle bloating issues. Would appreciate your response.. your smile n jokes bring life to your videos.. thanks again. 🙏🏻😊 keep smiling n keep sharing your knowledge to the community. Kudos.

[@DrPal]

Introduce slowly

[@lokeshwarisreekumar152]

@@DrPal thank you

[@lataanair5166]

Dr.Pal like Saravana kumar I have a question… 2 days in a week I work till 8.15 so by the time I get home its 8.30 is it ok if I skip dinner those 2 days (having a heavy lunch) or whats the other option

[@LAK1948]

​@@lataanair5166 u may close your dinner in office itself by 7pm or 7.30. I have done this though I don't continue it now. You feel lighter whrn you reach home from late sitting in office and also you will sleep better.

[@acecala3576]

Try having diluted ACV with little lemon juice when you break your fast and eat only after 30 mins of that. I used to get acid reflux and terrible bloating such that sometimes I couldn't even eat a single meal in a day.. I always used to feel full. ACV helps balancing your ph and has in turn helped me with my digestion issues.

[@himakada9615]

Or increase the dhal ratio in the dosa mixture or eat moong dhal dosa ( pasaratu)

[@jayashribharath539]

Can you tell us about multivitamin supplements. What all should we take. Thanks

[@kanchanad3432]

There was no mention of chapati in this session, or did i miss it. Also, Dr. Pal, now that all wheat is altered, does gluten cause water retention?

[@haricomputers]

Thank you doctors.

[@Arvind_R]

Great video Dr. Pal! Could you share your perspective on Apple Cider Vinegar prior to lunch or dinner? Would be helpful to get some insights from a credible person.

[@sandhyavynatheya9141]

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

[@sandhyavynatheya9141]

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

[@lalithaanjani1332]

very useful video 👍

[@paulinegracia7378]

Dr. My son is having Ige level is 1400. He is advised to be in a diet and medication. Is this infection curable or should he maintain the diet through out

[@noellaribeiro6520]

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

[@Suma_AJ]

Sir how about replacing rice by millets(Siridhanya)....plz educate us regarding using millets....

[@winterpark02]

Can make " kadamaba sambar"! All vegetables- but even vegetables have carbs !! So how to Measure the carb in them? Can you please make an illustrated video about carbs in veggies . Thanks

[@kalalakshminarasimhan9812]

Need to follow the same time frame for 16/8 or can adjust like 7pm -11am 6-10 like that , some times we may go out and and come back home late in the evening what to do

[@jyotikole4126]

Good to reduce quantity,but what about guts function may create new problem like constipation,plz suggest

[@sandhyavynatheya9141]

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 😊

[@r.ramachandranramasamy418]

Great video doctor

[@vijayarangan17]

Left over cooked toor dal I add to dosa batter. Turns out crisp and more filling also.

[@rohinisubbarao3664]

This is good idea, i will try this

[@yokeshd6011]

Hi Doctor. What is your views on diet plan by Mr saapatu raman, a co youtuber....

[@puvithrasenthilnathan1448]

Are broken wheat and rava the same? Can we follow the replacement she has told for breakfast,lunch and dinner especially fruits for a person with fatty liver stage 2? Can you also say some replacement for non vegeterians with fatty liver stage 2?

[@nagalathasubramanian4119]

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.

[@nandiniajay3555]

Also millets don’t suit everyone

[@sujathas9083]

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.

[@masalachic2461]

​@@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.

[@taniahjahmad]

I love everything with ragi,!

[@tnpscgroup5223]

Useful information. I thank both of u

[@DrPal]

Welcome

[@tamashatheatregroup7965]

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.

[@prasathselvaraj4478]

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.

[@manishaschepens833]

What is your opinion about using air fryer?

[@sweetnaee]

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?

[@princessworld67]

Tank u fr this great vedio

[@1sayali]

How good it is

[@tarunkrishnaswamy8207]

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!

[@suganthiselvarasu4545]

Any reason for not discussed about coconut..

[@narayanpvs]

Dr.Pal. do millets help in place of rice?

[@ravinunna1168]

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?