Explore Dr. Pal's time-restricted feeding journey and discover the essential 5 foods that have become game-changers in my daily ...

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What I Ate in My Time-Restricted Feeding Window - 5 Must-Have Foods! | Dr. Pal

hello guys this is Dr pal manik in this video we're going to talk about what I ate during my eating window I follow time restricted feeding for a while until it became long-term lifestyle habit for me rather than using my willpower let's focus on what I ate during my eating window when I follow this method let's dive deep into it if you think you got anything out of this video please consider supporting our nonprofit organization called vanam malal Foundation which supports aaram trust in madurai which helps neurological patients who cannot even move their hands and legs who cannot even eat who needs 24/7 clinical care we are providing the clinical care doctor support nursing support ambulance and nutritional support free of cost in addition we also support V Embrace which is an organization for kids with special abilities kids with autism kids with developmental delays everybody has a wonderful atmosphere over here to grow together your support means a lot to us number one eggs and egg whites during this method I started losing weight but the problem was I did not maintain my protein requirement as much as possible so I lost muscle mass as well if you are starting new I would highly recommend to increase your protein intake at least to8 to 1 G per kilogram per day eggs are a wonderful source of protein one egg actually have 6 g of protein egg white actually has 3 g of protein the advantage of egg white is that it is also very low in calories as well so high protein low calorie winwin so during my journey I added egg and egg white to the Dosa so that I will have a protein Rich breakfast my friend zumar makes the Dosa protein Rich by not only adding egg but also adding the chicken that comes out of the egg and also adding the rooster which was responsible for the formation of the egg and number two leafy green vegetables vegetables which are green and leafy because you're starting with the restricted eating window it is very difficult to gauge how much amount of micronutrient deficiency that you might get in the first few weeks to counteract that we highly recommend to start including this green leafy vegetables which is highly highly rich in vitamins minerals and all kind of antioxidants they could even think of the biggest Advantage is it is low in calories and rich in fiber which will increase your saity which will make you feel Fuller and longer my two favorite vegetables were spinach and cabbage and sometimes broccoli I hated broccoli initially but then later on I figured out a taste that I like and broccoli has been a lifesaver for me when I was in India recently they have been selling broccoli as a super rich food and people are paying so much to buy broccoli I don't think you should spend too much on Broccoli you can get the same amount of antioxidants and all beneficial effects just from the regular spinach as well because spinach comes in the dirty doesen list we would recommend organic spinach or buying from Farmers Market without adding that much amount of pesticides in addition to the high fat high calorie and not worrying about the health effects and keeping it as tasty as possible so that you become satisfied and you come back to the restaurant again on the top of it they are lacking fiber even in vegetarian options they offer very minimal vegetables and in the nonv option the only vegetable that you would see is to decorate the tanduri chicken with the leafy cabbage at the bottom if you can include at least one serving of vegetables during a breakfast lunch and dinner your gun bacteria will love you because of all the fiber that you are adding and number three avocados I loved avocados initially I was staying away from avocados because I thought it was very rich in calories because even one mediumsized avocado contains 250 to 300 calories then they realize that it has healthy fats in it your body needs good fats so please don't go on a no fat diet avocado has a very good fat content if you can include avocado in small quantities the healthy fat content is checked so that it could potentially be a balanced meal my us friend Mark Anthony never touches avocado thinking that it is a time bomb but he pulls the wrong trigger by eating Burger number four almonds and cashews I absolutely love them because of two reasons number one it is tasty and number two it is rich in fiber it will keep you full for longer and it will also give you a additional source of good fat content so you might have seen a pattern now I always prefer foods which will keep you Fuller for a longer time which will include protein and fiber content there is also a theory that healthy fat slows down the digestion and absorption of carbohydrates which means that you can maintain your blood sugar levels at a normal level for a longer time rather than having intermittent spikes my patient arami never misses nuts in his diet after a heavy meal he Tes the packet of a be beat a nut and force into his mouth but the key thing is the amount not more than 10 to 15 nuts per day my loyal subscriber subani follows my advice very sickly he takes only 10 to 15 nuts per day but the problem is he's taking dut and number five cauliflower I absolutely love cauliflower if you just still fry it it is very low in calories it is tasty not the BBY Manchurian that I'm talking about I'm talking about homecooked cauliflower it belongs to the class of crucifer vegetables these vegetables have the shape of a crisscross and that's why it's called cruciferous vegetables cabbage broccoli B Choy cauliflower belongs to the same group these vegetables are rich in compounds called glucosinolates which reduces the inflammation which is good for you on a long-term Health my friends arar is saying day this is like a punishment eating cruciferous vegetables is more cruel than crucifixion and lastly I'm not against carbs I'm all for high quality complex car during my journey I played around with all these five different varieties of foods either like breakfast lunch dinner and also snacks and I slowly started to feel that I'm not hungrier that much the hunger pain was gone completely after a while then I decided to find out the taste a little bit more with these varieties and then stick to the ones that I actually like remember any stem that you're doing in weight loss has to be sustainable and enjoyable please let me know in the comment section what are you eating in your eating window are you including any of the five different foods would be more than happy to know your input remember fasting is a journey don't go extremes make it sustainable make it enjoyable eat high quality foods during your eating window your body will like you remember one belly at a time it is absolutely important I'll see you in the next video byebye

Dr.

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