On Waking

300–500 ml warm water

1 tbsp soaked chia seeds or basil seeds

5–6 soaked almonds + 2 walnuts

Breakfast

Moong dal chilla (2–3) with paneer stuffing

Green chutney

1 bowl vegetable salad before breakfast

OR

Vegetable oats + sprouts + curd

Mid-Morning

1 apple, guava, or orange

1 cup unsweetened buttermilk

Lunch

Salad first (cucumber, carrot, tomato, cabbage)

1 cup dal or chickpeas/rajma

1 cup mixed vegetable sabzi

1–2 small low-GI rotis or ½ cup low-GI rice

1 bowl curd

Evening Snack

Roasted chana (30 g)

Green tea or herbal tea

Sprouts chaat

Dinner (Finish 3 hours before bed)

Vegetable soup

Paneer/tofu (100–150 g)

Stir-fried vegetables

1 small millet roti if needed

Before Bed

Warm turmeric milk (unsweetened) or plain warm milk

Foods That Naturally Support GLP-1 Release

Protein: Paneer, tofu, dal, sprouts, Greek yogurt

Healthy fats: Nuts, seeds, avocado, olive oil

Soluble fiber: Oats, barley, psyllium husk (isabgol), chia seeds

Resistant starch: Cooked and cooled rice, potatoes, green bananas

Fermented foods: Curd, buttermilk

Polyphenol-rich foods: Green tea, berries, cocoa (unsweetened)

Lifestyle Habits

Eat salad before every meal.

Eat protein first, carbohydrates last.

Chew each bite thoroughly.

Walk for 10–15 minutes after meals.

Sleep 7–8 hours nightly.

Include strength training 3–4 times per week.

Nutrient Targets

Protein: 1.2–1.6 g/kg body weight/day

Fiber: 30–40 g/day

Healthy fats: 20–30% of daily calories

Minimize refined sugar, sweetened drinks, refined flour, and ultra-processed foods.

This style of eating helps increase satiety, reduce hunger, improve blood sugar control, and support gradual weight loss by naturally stimulating GLP-1 release and slowing gastric emptying, although its effects are generally much milder than prescription GLP-1 medications.