For the first 7-10 days, avoid refined sugar, processed snacks, fried foods, excess dairy, and alcohol. These disrupt gut bacteria and increase inflammation.
Eating Window
Maintain a 12-hour fasting period (e.g., eat between 8 AM and 8 PM) to allow body repair.
Hydration
Drink 2.5-3 liters of fluids daily, including warm water, cumin water, or coconut water (if available).
Meal Rules: The "GREEN" Formula
Greens
Leafy veggies daily
Rich antioxidants
Berries, amla, turmeric
Extracted oils
Instead of refined oils
Early dinner
Before 8 PM
Nuts/seeds
Before 8 PM
Use the three-color rule: Include at least three colors in each meal for variety.
Omega-3 and Antioxidants
Incorporate flaxseed powder, chia seeds, turmeric with black pepper, and mustard/sesame oil in cooking.
Stress and Movement
Do 10 minutes of deep breathing or pranayama daily, take light evening walks, and eat tech-free meals. Walk 10 minutes after each meal.
Sleep
Go to bed before 11 PM for optimal detox.
Weekly Check
On Day 7, have an "inflammation-check day" with fully home-cooked, anti-inflammatory meals.
Sample Daily Routine
Adapt this to your schedule in Karnataka (e.g., considering local availability of ingredients like amla or ridge gourd). Use simple, seasonal Indian foods.
1
Wake Up (6-7 AM)
Start with a glass of warm water with lemon or cumin. Do 10 minutes of pranayama (deep breathing) to reduce cortisol.
2
Breakfast (8 AM)
Anti-inflammatory option like moong dal khichdi with spinach, turmeric, and cumin. Add flaxseed powder. (Colors: Green from spinach, yellow from turmeric.) Walk 10 minutes after.
3
Mid-Morning Snack (10-11 AM)
A handful of walnuts or soaked chia seeds with amla (if available) for omega-3 and antioxidants.
4
Lunch (1 PM)
Cooked vegetables like bottle gourd or ridge gourd sabzi, lentils (dal), and brown rice or roti. Season with ginger, turmeric, and black pepper. Include a green leafy salad. (Colors: Green, orange, red.) Walk 10 minutes after.
5
Afternoon (3-4 PM)
Herbal tea like ginger or cumin water. If stressed, do another 5 minutes of breathing.
6
Evening Snack (5 PM)
Fresh berries or fruits (if in season) with nuts.
7
Dinner (7 PM, before 8 PM)
Light meal like vegetable soup or khichdi with greens and seeds. Use mustard oil for cooking. Walk lightly for 10-15 minutes after.
8
Wind Down (9-10 PM)
Avoid screens. Read or relax.
9
Bedtime (Before 11 PM)
Ensure 7-8 hours of sleep.
7-Day Variations
To keep it engaging:
Day 1-3 (Gut Healing Focus)
Emphasize simple, cooked veggies and dals. Monitor bloating reduction.
Day 4-5 (Antioxidant Boost)
Add more turmeric-black pepper combos and colorful plates.
Day 6 (Stress Emphasis)
Extend pranayama to 15 minutes and include a longer evening walk.
Day 7 (Check Day)
All home-cooked meals; reflect on symptoms like energy or skin improvements.
Track symptoms daily (e.g., fatigue, digestion) to see progress. This routine addresses root causes like gut imbalance and stress without supplements. If symptoms persist, seek medical advice.