Gut and metabolic health issues, which some can cause digestive disorders and also chronic diseases such as diabetesIt can sometimes affect daily functioning as well. In these cases and as a general rule, making changes to your diet and adopting lifestyle habits can make a difference. Therefore, Luke Coutinho, a lifestyle coach, shared a “flow diet” that he said “will change the way you see and eat food” and is also “great for your sugar levels and metabolic health.”
“Thousands of people have experienced the flow in the past two weeks…the results have been astounding. Remember, everyone is unique but you will never know unless you try. This will change the way you see and eat food. Many people don’t even reach for grain or starch using this stream because they’re already happily full. Try it… this is great for your sugar levels, and metabolic health and you feel so light eating this way,” she wrote on Instagram.
What exactly is the flow diet?
According to Coutinho’s Flow Diet, if you make sure you make adjustments before, during, and after meals, they can benefit your medical condition.
This is what the flow diet is all about.
To start, staying hydrated throughout the day is essential for proper bodily function, including digestion. Drinking water before a meal can also help promote feelings of fullness and prevent overeating, said Dt Ashish Rani, Assistant Manager – Dietetics, Aakash Healthcare, New Delhi.
Before meal flow
30 minutes before the meal: 1 tbsp apple cider vinegar in a glass of water (200-300 ml)
First, eat your salad (raw lettuce, microgreens, vegetable juice)
Next, cooked vegetables (soup/cooked vegetables/sabzi)
Then, proteins and fats (lentils/pulses/legumes/ricotta/eggs/chicken/fish)
Lastly, carbohydrates or cereals (rice/chapati or flatbread/bread/pasta)
Dietician Kajal Aggarwal, founder, Dietician Kajal – Diet & Nutrition App, also suggested starting your meal with a serving of raw vegetables, such as a salad or sliced cucumbers, carrots or peppers. “Raw vegetables are an excellent source of fiber, which helps maintain blood sugar levels and promotes digestive health. However, not everyone can tolerate raw vegetables due to weak gut health or other digestive issues. In these cases, lightly cooked or steamed vegetables can be a good alternative,” Aggarwal said.
After eating raw vegetables, she suggested switching to cooked vegetables, such as roasted or steamed broccoli, green beans or cauliflower. “Cooked vegetables provide essential vitamins and minerals and help balance meals with additional fiber,” Aggarwal told indianexpress.com, adding that a source of protein, such as grilled chicken, fish or tofu, should also be consumed. “Protein helps build and repair tissue and keeps you feeling full longer. You can also add healthy fats like avocados, nuts or seeds to your meal to increase nutrient density,” Aggarwal said.
Finally, round out your meal with a serving of carbohydrates such as brown rice, quinoa or wholemeal bread. “Carbohydrates provide energy to fuel the body and brain and can also help regulate blood sugar levels,” said Aggarwal.
After meal flow
*For diabetics or those with metabolic syndrome: Take a gentle walk immediately after meals for 10 minutes, which helps improve glucose absorption
*For normal, healthy individuals: sit down Vajrasana or lightning pose for 3-4 minutes, followed by a 10-minute walk (recommended).
However, it’s important to understand that no single approach works for everyone. “Remember if it suits you do it, otherwise don’t do it. If apple cider vinegar doesn’t suit you, that’s fine. Go ahead with step 2,” she said.
Aggarwal agrees and said there is no one-size-fits-all approach to eating. “You should always listen to your body and tailor your meals according to your individual needs and preferences. Also, make sure you are chewing your food well and eating mindfully, as this can help you digest it better and feel more satisfied afterwards,” Aggarwal said.
After your meal, a light activity like a short walk can help stimulate digestion and promote overall health, Ashish said. “Taking the time to clean up after your meal can also help promote a sense of calm and order, and can contribute to a positive overall dining experience. By keeping these tips in mind, people can support optimal digestion and overall health through their pre-, during- and post-meal routines,” Ashish said.
Mindful eating can be a valuable strategy for focusing on the thoughts and feelings present while eating, said Sushma PS, chief dietician, Jindal Naturecure Institute, Bangalore. “You can improve your eating patterns by being more aware of yourself and in tune with your body’s hunger and fullness cues by using mindful eating practices. Mindful eating can improve the sensory experience of eating while also reducing the consumption of unhealthy food,” said Sushma.
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