Top 3 foods to DECREASE sugar spike for weight loss | Dr Pal

In our intermittent fasting method, we worship insulin. Anything we do to decrease the workload of insulin, we will reach our goals faster. Not eating after sunset gives the rest that Insulin needs so that it can work 100% for us the next day.
Similarly, during our eating window, if we can eat low carb diet as much as possible, Insulin will like that as well. This doesn't mean that we should not eat our staple foods in certain culture like rice, noodles, dosa, idli. We can be a bit smart about it by how to mix these foods with other foods so that we can decrease the sugar spike which in turn decreases the insulin spike which is an indirect way to give rest to Insulin and make it work better to lose fat.
Discussed the 3 top food hacks you can do to decrease the glycemic index when we eat carb rich food. Let me know which hack would work for you in the comments section.
pubmed.ncbi.nlm.nih.gov/12792658/
pubmed.ncbi.nlm.nih.gov/35013789/
pubmed.ncbi.nlm.nih.gov/16015276/
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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[@sravanthikolli6856]

Wonderful video sir....so our traditional lemon rice has low glycemic index...😅

[@srividhya1027]

Ya, throughout the video I was thinking about the lemon rice. Thought Dr. would mention it. Our traditional definitely has some good reasons in it. The think is we are not aware of those. Like the fermented rice. We all know it's good but don't know that it has this kind of wonderful benefit

[@sathishn281]

Will citric acid changes in nature during cooking process of lemon rice?

[@winterpark02]

I make my own salad dressing : olive oil + crushed garlic + fresh lemon juice + powdered black pepper+ honey one tsp - mix 2. Squeezing lemon to moong dal , make dal thicker consistency. I eat this alone - stopped rice long ago except temple prasad .

[@albertlee8151]

@@sathishn281 - we add lemon juice only after we switch off the stove(else the rice will be bitter).

[@Tamilinusa]

Sir gas problems occur while fasting.. Am I doing something wrong or is it common.. Remedies please. Stomach aches of gas formation.

[@priyavk157]

I lost my mother who was 46 years because of diabetes in 2015... I wish I could have seen Dr.Pal's guidance before 10years.. I might have saved my mother with all these lifestyle changes... If you are watching his videos please change your lifestyle...be consistent and take care of ur parents ❤

[@sowmyamohanraj9159]

😢😢😢

[@sahanasherin9846]

Same thing happened in my life😔 my mom no more😔😔😔

[@priyavk157]

@@sahanasherin9846 Don't worry sis... She will bless you ❤️

[@nisthahereee]

Sorry to hear this

[@lokesh3428]

By ur mom blessing u attended this session. Sorry to hear..thank u ur mom.. u r here now..

[@ghost381]

Reduced from 130 kgs to 106 in 6 months on just IF , walking and basic exercises , it works ❤

[@lionheart650]

24 kg ah 😮

[@sanjam11]

Which exercises were you doing & what was your IF routine?

[@oreogiri]

I am 64 tears old woman in October 21 I was 128 kgs. By October 2022 I came down to 94 kgs... I don't know if what I do is intermitt3nt fasting. I have breakfast around 9 am and dinner between 7.30 - 8 pm. Afternoon just fruits. Minimum carbs that too with idlis and dosas. No outside food. No fried food. No sugar. No sweets, period. Coffee twice a day with little jaggery. I cook all food. No outside food (rare exceptions which children and grandchildren vome). I eat veg and non veg both, but increased vegetables. No rice other than what us there in dosa and idli. Usually dinner is a salad with variety of vegetables and self made light dressings and variey of soups. I have added millets to my menu and barley. Non veg is chicken, fish and eggs. The first two I use air fryer to cook. Some vegetables like potatoes are off the menu.😊 In Jan 2022 I was not able to wake 50 steps without pain in knees and that too needed help . Now I walk comfortably 8000 steps and push it to 10000 steps every day. Children have made me wear fitbit to keep count. I do simple yoga ( basic stretch asanas and deep b4eqthing) for about 20 minutes in the morning. The journey has been not easy nor difficult. I tried taking help from nutritionists twice but I found that I was eating way too much than I did before and couldn't eat like that...i did some research on diets and designed my own...what works for my body. I have mentioned the basic principles of the diet above. Just find out what each dish adds in te4ms of nutrition and calories and then fix what you been to eat. My sugar A1C was 7.3 when I started dieting and in end of April this year it is 6.0. No medication. I walk about 3k to 4k steps after dinner in the night. Rest comes during the day. Post meal walks help in regulating sugar levels.. It didn't happen overnight to put a diet and a system.in place. I had to undo a lot of bad habits in the first place. I check my weight every Sunday morning and record it. Some.weeks have gine up too. But the steady decrease is a big motivator. I have happily tightened all my clothes and can wear my dresses, blouses which are 15 years old at least. (For a woman that matters, somehow, even in my age 😂) More importantly I feel good about myself, confident and more healthy in body and mind than before. That makes me enjoy the whole process and not consider it as a punishment. Now Dr. Pal says we can eat carbs (rice) in a healthy way....hmm will see. A

[@thetree7694]

@@oreogiri So proud of you Ma'am. Do you eat wheat chapati??

[@oreogiri]

@@thetree7694 thank you. I eat chapathis occasionally. Like once or twice a month. I use a variety of wheat called Samba, which I believe has highest fiber content among wheat varieties. It is a little rough but very tasty. At such times I make a wrap with my salad as filling and with home made dressing. I eat quite a few millet varieties mostly as rottis or ganji. And use barley and poha to large extent. So I don't miss chapathis much. With all this I am still struggling to lose another 10 kgs...I am kind of stuck at 94 - 95 for the last about 4 months. Don't know how to break this barrier.

[@jaynt02]

His knowledge his patience his ability to make common people understand the complex mechanisms in simple words and detailed explanation Dr pal is a gift to humanity ❤

[@soniaj5561]

Dr Pal As a diabetes dietitian from UK I really enjoy your content.👍

[@srilakshmimoolaram8949]

Our day to day meals like white rice mixed with Pulikozhambu, rasam, sambar, curd all are acidic I believe… we can take our South Indian meal in moderation without fear even in weight loss… thanking our ancestors for bringing this healthy meal culture

[@rmatube]

Depends on Quantity

[@CoreOfLifestyle]

"I've been struggling with my health goals, and this video has given me the motivation and direction I needed. Thanks for the inspiration!"

[@apurvs]

Thank you Dr. I actually liked how you related to our daily diet intake without putting it down. Major Indian meals are full of carbs and we love our passed on foods. So, you actually supported our base food love by proper scientific guidance and suggestions around it.

[@justinanthenge619]

I LOVE THIS DOCTOR. He is the best comedian I have seen on serious issues. But he is so true , he could be the curtain riser for Dr. Jason Fung!

[@jaypanicker2362]

Dr. Pal... Great Information.. You truly deserve a "Crown"👑 For the Hardwork..

[@rjennyrathna]

We couldn't save our father who was a diabetic, 21 years back. I was just a 11 year old , when i lost him, I became obese post partum, due to poor life style, i was truly fearing i might end up the same as my dad, u are truly my guiding light Dr. Pal. I wish internet and you existed back then.❤

[@menuhamenuha6664]

You are good to realize. I see 95% ppl around....their parents / siblings dies or under complications due to diabetes/BP/cholesterol..but no has any control of sense or fear..but when losing the person big drama at funeral

[@MrKorlepara]

@@menuhamenuha6664 actually most people dont listen when everything looks fine with the body .I tell people around me about good eating habits and hardly anyone wants to follow.When u r young u may not see much issues whatver you eat.Thats y i think i see lot of guys just 30+ feels like they are old and good for nothing to do any physical activity.As a country we need to drastically change our food habits ,otherwise sooner it would be SICK india .

[@anujakumar06]

So much fun to watch your videos and such good information!! Even with such a busy schedule, you are finding time for inspiring others and donating money to charity - totally awesome!! Thanks so much! 🙏 I have followed your advice and lost 8 pounds with fasting in last 3 months. Just 5 more to go 😊

[@rakeshgangireddy8397]

I think he is the only one who says please do not subscribe, ofcourse that’s the confidence he has on the content 😊

[@suzeedebbarma2526]

I am going through a hormonal imbalance and it's getting very tough to loss weight the traditional way, but after I am following your videos and changing my eating patterns, I must say that I have started to see changes. Absolutely informative along with humor and entertainment. Wish more Doctors are like you. Keep up the good work Doctor ❤

[@DeeCeeD]

Do your research on Keto and low carb food as it has very strong and proven benefits to reverse a lot of hormone imbalance and also helps drastically in reduction of weight.

[@kapri5095]

Go to a doctor before you try keto or any other diet. Just eat healthy, limit portions eating mindfully, cut sugary creamy stuff with milk etc and just move. Glad it’s working for you. Keeping the weight off will be a challenge to overcome. It’s been that for me. So happy for you.

[@anitabuxani4563]

Will try your advice soon doctor. Hope it helps

[@vidyaarvind4458]

It is important that women seek medical advice specifically to treat hormonal imbalance which results in PCOD, hypothyroidism, menopausal weight gain, pre-diabetes and diabetes. Those who have hormonal problems will find it very hard to lose weight just by fasting or exercising or eating right, though these may initially help shed a few pounds. But weight lost compared to those not having hormonal imbalance, will be discouragingly low. Female hormones are a double edged sword indeed.

[@samj923]

The reason is all carbohydrates,which is 200% guaranteed sugar,..if fiber is the food,. carbohydrates -fiber = total sugar of the food.. eat protein, increase the fat and very less carb.. do check ....Dr sten ekberg.. weight loss 100%guarenty

[@veenasaiprasad9020]

Great doctor. Already we are in the practice of having பழைய சோறு. Thanks for emphasising the importance of fermented foods.

[@srmelmango]

Thanks much for the generosity, Dr. 💐

[@vatsalark694]

Sir hats off to you for your valuable healthy comments. If only we were to have you in our teen days.

[@yasmeenanjum7886]

Hi Doctor, your video are informative and easy to follow with few lifestyle changes. Love the way you mix humor with science, keep up the good work and really appreciate your hard work

[@user-he4ho3xs1b]

Hi doctor, thank you for your wonderful advice, I really appreciate your work thank you doctor. we the south Indians eat lemon rice .

[@RE-yv5sh]

Love your sense of humour.very helpful tips

[@swatimantri5222]

Discovered this channel last night and cannot stop watching the videos during work breaks. Dr. Pal has made such fun content that is insightful and motivating. Totally going to binge-watch all videos. Would request the doctor to make content on pre-post workout meals, and activities perhaps? is it absolutely necessary to eat a pre-workout meal? I want to use my gym first thing in the morning at 5am and not eat anything before 8. Any suggestions, Doctor?

[@prashanthds96]

Ducking legend!!! It’s so hard to come by factual content without selling anything to us.

[@sivanandamsubbiah1464]

Dear Dr Pal, Your tips are amazing. It helps me to care for myself in loose weight, balanced diet and in intermediate fasting. By all I am fit at the age of 63. Thanks for your service to this society❤🙏

[@prashanthgoutham2722]

Loving your videos doctor. You are making it so easy for us to understand how our body works really!

[@lealopez9890]

Merci Dr. Pal !

[@marlenemelville4205]

Love this informative video, makes lots of sense to me. Most grateful for this information. Thanks!

[@mizzle_333]

I remember my grand pa used to eatleft over rice put in water and adding green chillies onion and butter Milk Curryleaves crushed Before going to his rice paddy he particularly asked for this food for the breakfast. I never knew the health benefit thank you doctor .and our ancestors Were so knowledgeable 🙏🙏

[@pvithiya4450]

Hi Sir, I started following you recently.. sorry for late following.. after coming to US wishing 1year I put 10kg extra weight all bcoz of my careless about what food am taking. As newer coming to US I wanted to taste all kind of food.. that’s result I increased my weight 62kg to 73 kg within one year.. later I got health issues.. hormones imbalance pre diabetic and PCOS.. I was addicted to gulag jamun.. I won’t take only one sometimes I will eat 4-5 at a time.. all caused me this problem.. Finally I myself self realized about my health as my old dresses are not fit for me.. in home we always in night dress.. from Aug 10, I started my NO SUGAR diet.. I can’t believe with one month I lost 1kg.. that’s gave me confidence after seeing the weight reduce.. then slowly started your IF diet food before 5:30-6:30pm.. that helped more to reduce my weight.. from August ,10,2023 (73kg) to December, 10,2023 (65.3kg). Still lots more to go to reduce my weight. My hormone problem resolved ✅. Pre diabetics also I can reduce I believe..Just posting this because those who suffering like me will get little bit boosting and hope.. Thank you Dr. Pal( my dad name also Palanisamy) so somewhat I personally connected to you Sir🙏🏻😊obeying as my father’s says.

[@sapnapillai9086]

Starting on your advice..so grateful 🙏

[@familyentry]

Thank you Dr.Pal.

[@drdmaheswariviji1703]

Lemon rice , drinking buttermilk after biryani or heavy lunch, squeezing lemon before eating, mixing chicken and mutton with vinegar

[@maryardussi2738]

I enjoy a green salad with apple cider vinegar and olive oil dressing most every day - a family tradition.

[@anithaalex7613]

The best teacher I have ever seen.Thank you.take care.God bless

[@deepaalaksmi6949]

Ur mind-blowing Dr. Pal .. so much info so clearly put forward ... Will follow it frm now on ....... Great looking forward for more such videos ❤

[@AshishYadav-ju6si]

I have decreased my weight from 108 kgs to 98 kgs ... I will follow every word from your holy knowledge btw i am an engineer so the phenomenon of digestion was easy as i have gone through more complex explanations more over there is no words to thank you my lord ❤❤❤ big fan

[@DrPal]

If you respect the body, “the system will take care “

[@virtuousvasanth]

@@DrPalCan you pls tell is the carbs same when rice is taken normally and as palaya soru

[@rakeshreddy6608]

South Indian meals always end with curd rice. Now I understood why our ancestors used to do that. Lemon rice, cooking beans curry with vinegar, fermented dosa and idly batter…this is my way of including all three ingredients. Thanks you doctor🙏🏻

[@anujakumar06]

Excellent Video!! Thanks so much for providing detailed info about digestion of carbs and lowering the glycemic index of carbs. Much appreciated! 👌👌🙏

[@agrulz19]

Thank you so much for this valuable information ❤

[@ushan5934]

Lemon - Lemon rice💛 Vinegar - Fried rice🧡 Fermented food - Curd rice 🤍

[@hithaishydhanan]

Same thought .👌👌👌

[@fiyaa9357]

Much better palaya soru as fermented rice

[@vivekbr8015]

No fried rice strictly

[@prasanna3930]

Sushi rice is made with vinegar

[@bhattshirin]

Do we need to keep curd and rice overnight to make it fermented?

[@binduvasumathy9544]

What a wonderfully informative video Doc!! I am watching all your videos as part of my weight loss journey. I find the tips you give extremely helpful in incorporating into my south indian diet. Great job Doc and love your sense of humour😁🤗

[@pramilaverma2618]

Very nice sport with sharing your knowledge. Thanks alot. Can I know some breakfast and dinner recipes..iam taking prebiotic rice in afternoon.iam 74 but want to reduce 5kg

[@maryardussi2738]

Wow!! Thanks for this very helpful video!!

[@lataraghavan3987]

Excellent. Love the way you convey an important healthy habit.

[@mrtarakesh]

Really like your Content Dr Pal. I wish you can also talk about IBS and how it can be reversed

[@arijeetsat]

Left over rice is the most famous lunch for people in Odisha, we call it "Pakhala Bhaat". Thanks Dr. Pal, your friend Sravana Kumar will love odia food.

[@arupkumarjena5178]

Time to eat Pakhala in every meal of the day🤔

[@protubershrish6765]

Actually in Karnataka - pakhala bhaat is curd rice and I think they add butter

[@hemapillai6548]

Hi Doc. Namaste. Thank you for loading the precious video. I am from Malaysia... MIL from Kerala living in Malaysia... Now I understand why she includes home made pickles with vinegar daily without fail in her meal. It's a very healthy practice. I have to start Thank you doctor

[@shankar4330]

Glad to find this channel that stresses the importance od keeping insulin down, rather than just worryimg sbout blood glucose levels. I brought down my a1c levels from 13.9 to 5.5 in just 6 months just by IF. Hiding the importance of insulin levels have made us permanent patients (customers) who need life long "treatment" for high glucose levels. I was following the thought leaders like Jason Fung, Rob Taylor et al. So glad we have such a thought leader in our lot too.

[@sanghamitrabehera3656]

Hi Shankar, glad to know your health journey. During these 6 months of IF did you continue your diabetes medicines or not? Thank you

[@santhisubburaman9409]

Dr.I am retried primary school tr. ur Eglish is easily understood.God bless you my child.continue ur sevai. 🙏🙏🙏

[@radhaiyer2565]

I enjoy watching your videos. I follow a low carb diet and I use ACV as a dressing with the salad. It is very tasty. Keep up the good work of spreading nutrition awareness among us! Thank you!

[@arunaraju8436]

Wonderful explanation doctor! Indeed good service to the society!!

[@susammamathew5302]

Thank you Doctor for your valuable information.

[@prasannavigneshr]

Dr.Pal After Dr Berg you are doing great helping all with your knowledge.

[@vijiv5389]

​@@ManishKumar-jj7sv please share youtube link

[@ManishKumar-jj7sv]

@@vijiv5389 kzbin.info/www/bejne/pHWteYSwZ697m6M

[@taniahjahmad]

Dr Fung, he has helped his diebatic patients.

[@geethasudhakar8511]

Superb video Dr. Pal as always very informative. Thanks, Pazhaya soru is excellent to help develop Good Gut friendly bacteria, keeps us cool in summers if we consume pazhaya soru with curd or buttermilk. It is rich in Vitamin B 12 which most vegetarians need in high doses and pazhaya soru is high in Resistance Starch which helps delay in absorbing carbohydrates.

[@user-oc9yu6sy5n]

Thks Doc for all your clearexplanations,very informative and eagerly look forward for the next. Recently my husband underwent lap hernia repair.this is the second surgery after a gap of 30 yrs. As you are a gastro enterologist ,wanted to know why does repetition occurs. And how avoid such recurrences. Incidently his brother was a professional ge And mow no more.

[@swaminathavijayaraj]

Thank you for the Tip Dr. Pal

[@53peace]

I take Apple cider vinegar many times a week but didn’t know what it does exactly. Thank you for clarifying its uses. Great video as usual

[@kannagib9762]

Thanks

[@vedantdixit1911]

Very useful video. Can you mention some of the names of fermented Indian foods so I can try preparing them

[@ganesannatarajan4010]

Super and great explanation .throughly understood for your efforts and help.well done no doctor explained like this

[@ajitsingh71091]

Sir I learnt a lot of things from your video, i am quite a health freakbut i know i need to learn more. God bless you. I will work and strive towards a better body.

[@shubhabhattacharya8205]

Dr. PAL, Koti koti pranam🙏 You are truly BHARAT'S RATNA💐 Helping out soo many people I love to watch all your videos and trying to apply your advices🙏

[@radhasivakumar4329]

Yes truly, Dr Pal is already a Bharat Ratna winner, he explains so well, even a lay man can understand the digestive process & methods to rectify the diet, & burn fat. What a service to humanity. God bless him & his family. 🩷

[@RekhaSrichandan]

❤​@@radhasivakumar4329

[@NishadKelkar]

Very important tips sir, in typical maharashtrian meal, we have slice of lemon with dal and rice....known as ' Waran Bhaat' limbu.... May be it is to lower d g.i.... Thank u for awakening us....

[@kavithasaravanan6479]

❤🎉

[@user-rg5mk5iq7l]

a very good explanation Dr Pal Thankyou so much

[@srikanthchincholi481]

Thank you sir, now i have got to know how important it is to eat right and what to eat with.

[@sherlinevincent3010]

Amazing Sir… i was looking for this information for a long time. Can we add Yoghurt or butter milk to lower the glycemic index?

[@VAK110]

Great tips for all carb lovers! Our traditional Indian food had all these elements .Like a typical maharshtrian comfort food is Varan[plain dal] , white rice , with a spoonful of ghee and lemon juice on it. Same with curd rice and the custom of having butter milk at the end of the meal

[@selvimani4527]

Wonderful tips to be followed in our everyday diet. Like including a juice of half a lemon or adding vinegar to the fried rice. We will make lemon aid😄

[@deepaklad7979]

Good suggestions

[@sujitsam]

Superb content as usual. I am a big fan of yours Doc. Keep up the good work

[@gayathirij9209]

Thank you for your clear explanation Dr. Pal. I just started following intermittent fasting. As I am feeding mother now started 12:12 window. You are helping the society with your awareness videos. By the way convey my regards to your friend Mr. Saravana kumar😂

[@user-fi5wn4us5r]

Thanks Dr pal manekiyam

[@sheerinmuskan8008]

Wonderful video sir, so interesting to know how to reduce GI of carbs. Thankyou so much!! ❤

[@m.g.kamath4417]

Well said and my 2 cents. I am a vegetarian no egg no fish. I take half lemon in 200 ml warm water first action in the morning. Then along with the starchy breakfast (dosa, idli, aval) I take sprouted lentils, grated carrot and curds. I don't like vinegar. I make dosa batter protein-rich by adding all pulses and less rice. Lunch 1 roti or half bowl cooked rice, 1 bowl sambar vegetables, 50 ml curds. 2 cups 100 ml coffee or tea a day. If I take dinner at 7 then I will take breakfast after 7 am. Trying eating window 6-8 hrs. Drink water when thirsty, and when hungry during overnight fasting. Walk 3 times a day 10,000 steps in total. Meditation Yoga 20min a day 2 hrs after food. 1 fist full nuts and fruits a day. Any more suggestions? BMI 23

[@shobamoses6837]

Within our Indian diet, I would think the options would be, -Tomato Rice (tomato is acidic) - Tomato rich foods without added coconut (sambar, tomato chutney, tomato curry) - Tamarind rice - Lemon rice - Rasam - Lemon squeeze on foods - Curd/Yogurt - All pickles (Indian sides)

[@maheshnithyayoga]

Also Idli-Sambar-Tomato chutney, Dosa-Sambar, Appam-Stew, etc, etc. Our ancestors already knew all this; hence our traditional way of food combinations and eating. What western science is discovering today, our ancient Indian science had already discovered, researched, experimented and followed. 👍

[@sathishn281]

How you think coconut is harmful? I think modern science has proved coconut to be the most beneficial ingredient

[@shobamoses6837]

@@sathishn281 Not harmful, it adds calories to your plate.

[@shanthisahadevan9746]

Anything that is bitter or sour to counter the sweet should work I feel.

[@vidyasraoraok7815]

Coconut is good fat everything shud b in limits

[@nidoolysudhir8056]

Very informative Video Sir. Decided to have pazhaya soru as my breakfast from tomorrow. Thanks for sharing such an useful info.

[@Quotesparable]

Very useful video doctor...Thanks a lot.

[@aishkrishnan]

I dilute 2 tablespoons of AVC in a 200 ml glass of chilled water, add a dash of lime juice and cinnamon powder to taste - and sip with a straw in the morning (ACV not very good for the teeth enamel). Decently palatable.

[@investneur8232]

how acv is acidic and can destroy teeth enamal and its a fact

[@vidyakarant9798]

ACV is a good hack for minimizing the carb effect on insulin. So good to pair it with food

[@DeeCeeD]

It's good as it will lower Insulin drastically. But always have an on off mechanism, like take it probably for 1 week and avoid it next week. Taking anything regualry can have your body dependent on it. I used the same method but with warm water with 15ml of ACV with mother in the morning and night and exercised with low carb food and lost 30 kgs in 5 months.

[@roshni6565]

Ufff that's too much of acidic stuff early morning.

[@roopanarasimhan6134]

Similarly rice eaten with ghee and dhal reduces it's GI. Rujuta diwekar talks about this.

[@lakshminarasimhanpb506]

Right ✅️

[@rajasekharkambaluru587]

Doctor garu, you explained well

[@laxmimaurya6116]

Thank you so much for wonderful knowledge you have given

[@prashanthirajkumar7454]

Hi Dr. Pal, I got motivated by your videos and started my IF journey yesterday along with home cooked food, lower carbs, protein rich intake... I want to be accountable by updating my progress to you on daily basis. Which is the best way to do so please?

[@Abcd3108xyz]

Result ?

[@jahnaviprasanna5456]

This was an excellent video; thank you! Going by your logic of using acidic foods to reduce GI, wouldn't tamarind content in rasam and sambhar have similar effects, too? Rasam usually has a pH between 3 and 4, which is acidic, right?

[@anibaby007]

Did u somehow figure out the answer to this question?

[@jahnaviprasanna5456]

​@@anibaby007 No, I didn't.

[@vrindarajendran9489]

Such an informative video, Dr.Pal🎉❤

[@poligapoliga3700]

Thanks for your energy in making the videos.. hats off ❤

[@sudhakannan8394]

Hi Doctor, I am doing intermittent fasting. My eating windown varies between 6 to 8 hrs. Please let me know whether the eating window time should be consistent daily without variation slightly. I start my first bite around 11 am and end by 5 or 6 pm. I am taking Euthyrox in the morning after getting up around 7 am. Will this affect the intermittent fasting? I am taking glucophageXR 750 at 9 pm as I am prediabetic, though I end my eating window by 6 pm as I feel comfortable taking glucophage before going to bed. Does it affect the intermittent fasting window as you had said other than water we cannot take anything during the fasting window. Awaiting your reply. Thanks

[@malathymadhavan5349]

Doctor I have started the sunset sunrise method. (7pm-7am)What I like to know is that if I couldn't do this a few days and then continue it again, will I lose all the good effects I had achieved earlier? I love sharavana kumar because I know he is there in all of us😂😂😂 Please do respond.

[@manjulabolla7334]

Great Information sir. Thank you very much

[@gurudevpotala2587]

Thank you sir... giving very useful information...,,🙏

[@nushrathsulthana2371]

I've followed IF from last two months. I've reduced my weight from 73kg to 61kg. Soon I'll reach my ultimate weight I am expecting. I thank almighty to receive this message from wonderful people. Thank u doctor. Do a video on white rice and brown rice.

[@shubhabhattacharya8205]

Will you please share your routine? Thanks in advance 🙏

[@nushrathsulthana2371]

@@shubhabhattacharya8205 sure.. I maintained to have protin rich foods in every meal. I drank milk for night meal. I 've followed 16 hrs : 8 hours fasting method. I had my dinner around 6- 6.30 and that it.

[@1silpa]

@Nushrath Sultana. How about eating white rice for lunch..

[@acecala3576]

You drank just milk for dinner? I am planning to start and was thinking lentils and fiber rich food for lunch will keep me full for longer.. but I always have questions around what is best for dinner.

[@nushrathsulthana2371]

I had no rice for one month.. but now I am having rice less than 50g rice and planing to have brown rice in future

[@BFSNGOKULKRISHNAAG]

wonderful session

[@sandrasuguna402]

Thank you Dr. now I understand very well.keep it up with your good work 🙏🙏🙏

[@JC80405]

ACV is good if you are not already suffering from acidity. If you do have this condition, it might aggravate it, so treat it with caution. Also ACV when you buy it you have to check if the label says "with the mother". Which means it is unfiltered, unpasteurised and has the goodness of the good bacteria.

[@selvimani4527]

Being a South Indian, having a low carb diet is very hard. Just trying to reduce the rice portion, decreasing the diameter of the dosas😂 and making the idlys smaller! But palaya soru is indispensable in our daily menu mainly for its pacifying taste.

[@karthekeyanperiyasamy3093]

Thank you very much for palayasooru with mango pickle and vatthal….

[@mnarasimhareddy7149]

Dr ....your communication is suuper and motivating us to follow your advises. Your communication skills are God gift. You are inspiring many people. Keep it up.

[@archanam7440]

True having same difficulty

[@Abcd3108xyz]

Palayasoru is what ?

[@selvimani4527]

@@Abcd3108xyz It is rice fermented overnight by adding water and salt. Can be had along with curd the next day

[@fitteryou3685]

This is an excellent video Doctor.

[@mrajkumar3577]

Hi good message to the society, thanks a lot ❤ Being diabetic, I used to eat only 10 to 6 pm followed by low carb diet which I learnt from youtuber Dennis. I personally tested my blood sugar my self after drinking lemon sarbat and found no spike. From this video I learnt why it happens? Thankyou sir ❤

[@stevemaxwell6074]

Thank You. I have been using orange peel when cooking starchy food, rice, pasta,etc, only to stumble on this video. I was ecstatic, plus, i have been following your advice and the belly is getting smaller, and i am seeing more of my feet. Plus, i love your jokes.Thanks for your advice.

[@manikantanjayaram656]

Hi Pal! I had read about an experiment on regulating insulin from a group of scientists in Singapore. Apparently, one of the simplest things one can do to delay the breakdown is to not chew food for too long. They actually compared the insulin cycle of the same person on two separate days by giving him two bowls of rice after fasting for 12 hours (same quality of rice, same quantity and boiled in similar quantity of water at similar temperature). The only change was the size of the spoons. On day one, they gave a bigger spoon and a smaller one on day two. People tend to scoop bigger quantity in smaller spoons which makes them swallow quickly before chewing fully. With bigger spoons and smaller scoops, people chew more. The difference in insulin graph was phenomenal. Have you come across this study? Like to hear your thoughts on this.

[@sinduchaudhari7791]

And then u will have digestion issues like bloating and gerd

[@Pjrdjf]

This is surprising. I saw a video in which deliberate, slow eating was promoted.

[@Puneeth.Bhushan]

In this method, it is absolutely important to limit the quantity of food. By not chewing much, you tend to overeat because you eat more quantity in a short period of time. By the time your stomach sends you a signal that it is full, it is already too late. However, chewing more implies more time to eat the same quantity of food. The stomach feels full faster. This is very important for people who are not controlling their portions.

[@sejutibanerjea9505]

As he said in the video, 70% of carb digestion happens with saliva. So if ur not chewing enough ur not digesting the food. Although I dont experience the 'feeling full early' by chewing slower (perhaps bcoz I'm pitta dominant), I've noticed that my stomach doesnt feel heavy and gassy if I take time chewing...

[@sujamathew3865]

@@Pjrdjf Me too

[@kannansblr]

Hello Dr. Pal, Another great video from you. I love your videos for the great content and style. I have a question. How long does it take to loose 5 Kgs weight if I follow the above foods.

[@nageshnayak2270]

Thank u sir For nice way of explaining eating habits. Thank u sir God bless u❤

[@VAK110]

Very informative video Doc👍Can you please tell how to calculate the carb intake of our daily foods ,like Rice ,chapati,Dal etc?

[@Verma4419]

In US food labels on dal, rice, flours, milk, yogurt etc. specify Grams of micro nutrients per serving , much easier for calculations. Hope this helps!

[@miss_ps4902]

I am a 25 year old with diabetics from last 2 years.....i got it after being badly affected with covid(I was in ICU for almost a month) , lots of medicines and steroids or whatever.I have tried so much but I'm not able to reduce it. Its literally pushing me to depression,i have no energy I'm so young and not able to eat anything.Tired of checking and eating every food.I am not even a sweet tooth ,since childhood i barely used to eat any sweets still got Sugar I am planning to work on this intermittent fasting thing Dr Pal recommends Hope it works

[@kanchanarajagopal1693]

Bless you dear.Bless you with good health

[@remanair9333]

Forget Covid . Intermittent fast use above foods long walks one hour after food will keep yu fit. One year down yu may become non diabetic

[@remanair9333]

Steroids in Covid trmt is the cause. Steroids in Covid vital for lung to work…

[@thetree7694]

How r u? R u trying intermittent fasting?

[@miss_ps4902]

@@kanchanarajagopal1693 Thanks ma'am

[@kathychinsamy2157]

ThANK YOU 😊 for your time and valuable information From South Africa

[@reshmarehman8630]

Wonderful video Dr. Pal, never heard of this concept before, this will be my daily mantra with carbs. 🎉yeah I can eat carbs without having insulin spike or depositing fat in my body. Thank you for the 3 tips doctor.