Essential Dietary Principles:
- Fruits: Focus on fresh fruits like apples, pears, persimmon, papaya, and guava. Sweet grapes, mangoes, and berries are good in moderation. Soaked figs and raisins are acceptable. Avoid citrus, bananas, avocados, and sour fruits.
- Vegetables: Steam or lightly cook all vegetables. Avoid potatoes, beets, sweet potatoes, and raw salads. Include green leafy vegetables daily.
- Dairy: Choose organic skim milk boiled with cardamom and turmeric.
- Grains: Prefer grains like barley, Siridhanya millets, buckwheat, rye, oats, and quinoa. Use non-GMO chapatis or tortillas, and avoid grains processed with yeast or baking soda.
- Legumes: Lentils and dahls are recommended. Be cautious with legumes that cause flatulence.
- Soy Milk: If included in the diet, boil it with cinnamon or cardamom.
- Nuts/Seeds: Consume small portions of unprocessed sunflower, sesame, and pumpkin seeds, along with pecans and walnuts.
- Non-Vegetarian: Opt for a vegetarian diet, but if needed, choose freshly cooked chicken.
- Oils: Use organic olive oil or small amounts of ghee. Avoid refined oils.
- Spices: Regularly use spices like oregano, sage, thyme, mint, basil, rosemary, turmeric, cumin, coriander, and fennel. Use rock salt and raw honey in moderation.
- Sugars: Minimize sugar intake, opting for healthier options like rock sugar or raw honey.
Foods to Avoid:
- Fruits: Exclude jams and certain dried fruits.
- Vegetables: Avoid raw vegetables and certain root vegetables.
- Dairy: Stay away from curdled milk products like yogurt (except lassi), cheese, and sour cream.
- Carbohydrates: Avoid pizza, bread with yeast, and baked goods.
- Meat: No red meat.
- Condiments: Exclude vinegar-containing substances.
- Drinks: Avoid cold, carbonated, alcoholic, and caffeinated beverages.
General Guidelines:
- Focus on fresh, warm foods prepared at home.
- Base your diet on cooked vegetables, grains, legumes, fruits, nuts, and seeds.
- Avoid heavy, oily foods and red meat.
- Consume the main meal at noon and a lighter meal in the evening.
- Exercise is crucial for maintaining a healthy weight and metabolism.
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