Ishan Shivanand recommends eating more vegetables, replacing large portions of roti and rice with thick dal soups, and eating within an 8-hour window with a four-hour fast before bed. Paneer at dinner provides slow-digesting protein for overnight recovery, while a handful of nuts works as a daytime snack.
You can have your normal Indian food, but focus more on vegetables, less on roti and chawal. You don't need— focus more on dals, you know. Have dals like soup. Eliminate chawal altogether. What will I do? I will eat chawal. I will get sick. You know, make it like soup. Take pressure cooker, put dals inside it, put vegetables inside it, put nice herbs and spices inside it. You have a big bowl. Okay, little bit quinoa also you can put. Some nice grain you put inside it and like a soup you are eating. So soups are also your friend. So in the lunchtime, what happens in my household is generally we make a thick, strong, nutritional soup. And the beauty is this much food is generally usually enough for almost all the people. In the night, do not eat at least 4 hours before you sleep. Give yourself the rest. So in the night, you can have something like paneer, you can have a good protein source, something that can be digested by the body And why I say good dairy, something like good paneer and this and that, because, uh, milk-based products have casein in them, and casein are slow-synthesized protein sources. So the whole night the body can receive and it can become better. So the first thing you have to focus on is the window. Try to have an 8-hour window in which you are eating. During the day, if you are feeling hungry, take a handful of nuts— walnuts, peanuts, whatever nut, you know, so many nice nuts you have here. And I mean handful of nuts is enough. When I say nut, I don't mean like some Guju people put peanut this much and this much onion and tomato and— No.
