Month: May 2024

Hey everyone!   I’m so excited to share my experience with the 30-day nutrition challenge focused on upping your veggie intake, exploring millets, and incorporating micro-fasting. Let me tell you, it’s been an eye-opener! Stick with me till the end to find the verdict.

In the past I tried different types of yo-yo diets. They showed results in the short term, but they were not realistic for the long haul. I couldn’t stick to them for long and gained back all the weight in a short time. This challenge, however, was all about building healthy habits that fit my lifestyle and make me feel fantastic!

Our bodies need a variety of healthy nutrients to function properly. This challenge is all about forming sustainable habits that fit your lifestyle and keep you feeling great!

The challenge revolved around three key things

5-6 cups of vegetables every day

Doubling up on veggies was the first step. We’re talking vitamins, minerals, and fiber galore!  These guys not only keep you feeling full and energized, but studies have shown they can also aid in weight loss, improve digestion, and even help you sleep better [1, 2, 3].

3 Millets Per Week!

Next up, I incorporated three different types of millets each week. Millets are these amazing gluten-free grains packed with vitamins and minerals. Plus, they help regulate blood sugar – hello sustained energy!  There’s even research suggesting their benefits [4].

Micro Fasting!

No calories between the meals! ️

This one’s about giving your digestive system a break between meals. No more mindless snacking. Micro Fasting allows your body to absorb nutrients more efficiently [5]. It’s all about listening to your body and eating 2-3 hearty meals rich in protein, carbs, healthy fats, and fiber.

So, how did it go?

Honestly, I was surprised at how easy it was to integrate more veggies.  The challenge guidelines offered tons of creative Indian meal ideas, like veggie-packed pulao instead of plain rice, or sneaking in greens with a post-workout smoothie.  And those millets? I discovered so many delicious ways to prepare them – Millet Rotis, Millet Upma, Millet Porridge.

The best part of the challenge was the results!

1.  Significant Difference in My Energy Levels

After a month, I noticed a significant difference in my energy levels. No more afternoon slumps! I felt lighter and was able to stay active more with my kids and go though the day.

2. My Digestion Felt Amazing 

Guess what, no more constipation or headaches due to indigestion. My bowel motions became regular and effortless. The millets and vegetables helped me break the cycle of gluten loaded meals and helped add complex carbs and loads of vitamins and minerals in the diet. It resulted in a really light feeling in my gut and stomach.

3. Weight Loss

Due to micro fasting between meals I had to eliminate all nibbling or reaching for quick packaged snacks in my pantry. I also had to ditch my chai and latte and fruits in between. I consumed fruits during breakfast, so there was no glucose spike between meals. It eliminated unaccounted calories from my day so I knew exactly how many calories I was consuming. I lost 4-5 Lbs in 30 days which was great considering my weight had reached a plateau for a long time.

4. Early Dinner

Due to fasting between meals I was pretty hungry 4-5 hours after lunch. Especially in the beginning when I did not have a snack to nibble on, my digestion was on fire and I needed to have early dinner. So I was done with my dinner by 6pm. Sometimes even at 5pm 😛 which was a huge change from my old routine of eating late and staying up late.

5. Improved Sleep

Due to the micro-fasting rule I couldn’t eat my usual night time junk food.  That means I had to sleep early or else I would be too hungry by the time I hit my bed. So I had to sleep by 9. Initially it was hard to sleep that early but over a few days with consistency I fell asleep quickly. The mornings felt so restful and energetic due to a good sleep. This helped me with better sleep and helped me wake up early. Early wake-up means I could squeeze in a workout in the morning. (bonus)

6. Skin Became Clearer

I had a chronic problem of adult pimples. Surprisingly with improvements of digestion I had less breakouts. It did not completely cure all my skin problems, but it definitely made my skin clearer. That was a surprising outcome.

The Verdict

So what was good and what was bad about it?

It was an eye opening experience that you can eat well and still lose weight.

• Snacking between meals can add on a lot of unnecessary calories in between. This challenge helped me realize that and I am more mindful of how much I eat now.

• I lost moderate weight (5lbs in 30 days) and improved my digestion. My chronic headaches almost disappeared. My skin became clearer and my energy level improved.

• The challenge was a little hard in the beginning to stick to veggie loaded meals. You need pre planning and need to load up your fridge with a lot of vegetable options.

• Micro Fasting was hard in the beginning as I am used to nibbling while working, or reaching for snacks whenever I felt bored or stressed. 

• The challenge was hard to stick to 100% of the time, however it is still gives crazy benefits even if followed 80% of the time during the week.

Can I do this diet challenge for the rest of my life?

When you get to eat three full meals with no crazy restrictions on fats or carbs or keto or glutens or smoothie diet ? Absolutely! I can sustain this eating style forever. The tough part is micro fasting. But once your body gets enough nutrients during the regular meals it craves less for snacks. I made sure to keep my meals loaded with a variety of flavors and healthy combinations of fats, adequate protein, carbs, probiotics (yogurt or fermented food), fibers (veggie salad and green curries), vitamins and minerals. Also I hid all my unhealthy snacks and my weak point items in a separate room, out of reach. Out of sight and out of mind! 🙂

What Does Science Say About It?

Studies have shown that increased vegetable intake can lead to weight loss, improved gut health, and better sleep [1, 2, 3].  Millets, with their unique nutrient profile, can also contribute to healthy blood sugar regulation [4]. And micro fasting? It can help your body function more efficiently by giving your digestive system a break [6].

Ready To Try The Challenge?

This challenge is perfect for anyone who wants to develop healthy habits and feel their best. It’s not about deprivation, but about making smart choices that nourish your body. So, grab your favorite veggies, explore the world of millets, and give micro-fasting a try! You won’t regret it.

Check out the challenge guide below for recipe ideas and tips!  The Guide below you can print and stick on your fridge.

This  even have suggestions for incorporating these changes into traditional Indian dishes – like veggie uttapams and millet rotis! Download the free nutrition challenge guide below.

References

1. How Increased Vegetable Intake Lowers Body Weight and Improves Metabolic Syndrome Parameters in Overweight Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8782048/
2. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/31906271/
3. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake : https://pubmed.ncbi.nlm.nih.gov/31267783/
4. The nutritional use of millet grain for food and feed: a review :The nutritional use of millet grain for food and feed: a review – PMC
5. Benefits of Millets and its protocol: https://www.sirijeevan.org/protocols
6. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/