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Diet

Humans evolved for Feast - famine

We have a maladaptive brain for feast-feast environment

Royal Institution - How We Got the Science of Weight Loss Wrong - with Giles Yeo

Royal Institution - Is Obesity a Choice? - with Giles Yeo

OUTLIVE by Peter Attia, MD | Core Message - YouTube

  • Biggest threat - Insulin resistance
  • Biggest solution - Physical exercise

What can nutrition teach us about Investing ? I Mihir Patki (Co-Founder - Multipie.co)

  • Basal Metabolic Rate (BMR)
    • Minimum calories your body needs
    • Eating below this level will affect your immunity
  • Total Energy Expenditure
    • Calories burnt by our body
    • Sedentary life = Lower TEE
    • Active life = higher TEE

https://www.bbc.com/future/article/20170601-the-secret-to-a-long-and-healthy-life-eat-less

  • Carolie Restriction - 30% less

The Biggest Lie About Calorie Counting

The Man Who Can Predict How Long You Have Left To Live (To The Nearest Month): Gary Brecka | E225 - YouTube

The Weight Loss Scientist: You've Been LIED To About Calories, Dieting & Losing Weight: Giles Yeo - YouTube

People are overweight because they eat too much. It is also really hard to stop. -- Scott Young

  • Your brain has specific neural circuitry designed to avoid starvation and, by extension, any rapid weight-loss. When you lose a lot of body fat, your hunger levels increase to encourage you to bring it back up.

Don't Die Food Guide

Deep Research Prompt​

Act as an expert Clinical Nutritionist and Dietitian.

Your task is to conduct a deep nutritional analysis of my weekly food planner and typical diet. You will present the comprehensive data in two exhaustive, easy-to-read tables: one for the weekly plan, and one ranking the individual items.

Output Requirements:

Table 1: Weekly Planner Nutritional Breakdown

Please generate a master nutritional table for my weekly planner with the following strict constraints:

  1. Columns: Food Item/Meal, Standard Portion Size (e.g., 1 cup, 2 pieces), Calories (kcal), Protein (g), Carbohydrates (g), Dietary Fiber (g), Total Sugars (g), Total Fat (g), Saturated Fat (g), Key Vitamins (focusing on A, C, D, B-complex), and Key Minerals (focusing on Calcium, Iron, Sodium).
  2. Granularity for Complex Dishes: For dishes like curries or baked goods, calculate the estimated total nutritional value per standard serving, factoring in typical cooking oils/ghee.
  3. Daily Aggregation: Group the table by day (if a daily schedule is provided) and include a "Daily Total" row for calories and macronutrients.

Table 2: Individual Items Ranked (Best to Worst)

Create a second table that isolates every individual food item mentioned in my list and planner, ranking them from most nutritionally beneficial to least.

  1. Ranking Criteria: Rank the items based on nutrient density (high protein, fiber, and micronutrients compared to caloric load) versus empty calories (high saturated fats, added sugars, and sodium).
  2. Columns: Rank (1 being the best), Food Item, Nutrient Category (e.g., Nutrient-Dense, Moderate, Indulgent/Limit), Primary Benefit (e.g., High Iron, Good Fiber), and Primary Drawback (e.g., High Sodium, Empty Calories).

Insights & Adjustments:

Below the tables, provide a concise, bulleted summary highlighting:

  • Any potential micronutrient gaps or macronutrient imbalances across the week.
  • Specific, actionable swaps or portion adjustments I can make using the rankings in Table 2 to improve my overall weekly planner.

Context: My Weekly Planner

Multigrain Atta Details - 10 kg​

QuantityItem (Hindi on Receipt)Item (English Equivalent)Price (₹) - 14 Dec 2025
1 kgचनाChana (Chickpeas)120
1 kgजौJau (Barley)60
1 kgरागीRagi (Finger Millet)120
1 kgज्वारJowar (Sorghum)60
500 gबाजराBajra (Pearl Millet)30
500 gमक्काMakka (Maize / Corn)30
500 gसोयाSoya (Soybean)70
4.5 kgगेहूंGehu (Wheat)225
10 kgकुल योगSum of Ingredients715
  • 14 May 2026 - Rs. 790
  • 14 Feb 2026 - Rs. 650
  • 14 Dec 2025 - Rs. 715

Indian Family Diet Chart - Vegetarian​

Here is my current weekly meal schedule:

DayBreakfast (Carb + Protein Focus)Lunch (Daal + Dry Sabzi + MultiGrain Roti)SaladEvening SnackDinner (Gravy Sabzi + MultiGrain Roti)
1 - MonRagi Uttapam + Imli + Peanut ChutneyDal Palak + PumpkinSprouted Moong Onion TomatoBoiled Chana & Veggie SaladWhite Sauce Whole Wheat Pasta with a lot of veggies
1 - TuesMoong daal chilla + Imli + Peanut ChutneyDaal Makhni + Pyaaz tomato sabziCucumberWatermelon & Apple slicesPalak Paneer
1 - WedVeg Suji / Oats Upma with peanuts & veggies + dahiRajma + Mix Veg RaitaKachumber (Cucumber, tomato, onion)Fresh Mango & PapayaDrumsticks (moringa)
1 - ThursVeg poha with peanuts & veggies + dahiDaal Palak + Barbatti / Beans alooPeanutBananas & GrapesMushroom do pyaaza
1 - FriChana daal dhokla + Peanut ChutneyRaungi (Lobia) + ToraiCarrot & RadishMuskmelon (Kharbuja) & PomegranateMultiGrain Aata Aalo Samosa
1 - SatStuffed Paratha (broccoli/gobhi)Dal + Mix VegMixed Green Leaves SaladLitchi & ApplePau bhaji (aata/whole wheat pau)
1 - SunIdle SambharSambhar + BhindiBeetroot & Corn SaladPapaya & BananasSoyabean aloo gravy
2 - MonWhole Wheat Macroni + dahiMix Veg KadhiSprouted Moong Onion TomatoWatermelon & Apple slicesLauki kofta / Kela kofta
2 - TuesMix Veg Sandwich (Aata Bread)Yellow Daal + Green OnionCucumberMuskmelon & GrapesShahi Paneer
2 - WedStuffed paratha + dahiDaal Palak + VegetableKachumber SaladFresh Mango & LitchiBaingan Barta (Baigan Bharta)
2 - ThursBesan Paneer Chila + Imli + Peanut ChutneyMix Daal + LaukiCucumber Stick & Lemon SaladWatermelon & PomegranatePaneer bhurji + Pyaaz Tomato
2 - FriSabudana/veg/foxtail poha + dahiMix Daal + Patta gobhiCorn SaladPapaya & GuavaWhite Matar + aata/whole wheat Kulcha
2 - SatStuffed paratha + dahiRaungi + Barbatti alooRadish & Lemon SaladBananas & AppleHomeMade Pani Puri Party with white matar and aloo filling
2 - SunKala Chana + Paratha + DahiMix Daal + ToraiCabbage & Carrot Slaw / Lettuce saladFresh Mango & JamunRagi Dosa

Multivitamins Daily​

  1. Tata 1mg - 7X Strength Omega 3 | 2700 mg fish oil with vitamin E for heart & brain Health - 60 capsules - 1 capsule per day after breakfast - Rs. 740 - 17 Apr 2026
    1. Alternative - TATA 1mg Triple Strength Omega 3 Fish Oil Capsules 1250mg | 560mg EPA & 400mg DHA - High Strength Omega 3 | For muscle recovery, heart & joints | Pack of 90 (dosage - 1 per day after breakfast) - Rs. 880 - Sat, 13 Jun 2026
  2. Tata 1mg - Calcium and Vitamin D3 tablets with Zinc, Magnesium & Alfalfa | Citrate Malate Form - 120 tablets - (dosage - 1 capsule per day after dinner) - Rs. 472.15 - 17 Apr 2026
    1. Alternative - Tata 1mg Vitamin D3 + K2 (MK-7) | Supports Stronger Bones, Immunity & Calcium Absorption | 600 IU Vitamin D3 + 55 mcg K2 | Lichen Sourced, 100% Veg (120 Tablets) - 440 - Sat, 13 Jun 2026

Seasonal / Alternatives​

  • Lal bhaji (Red spinach / Red Amaranth) / Methi / Hara Pyaaz / Patta Gobhi
  • Sarso Saag + Makee ki roti
  • Oats idli + Sambhar / khichdi / pulav
  • sabudana bada / Matar paneer / gajar matar / kela kofta / Shimla mirch aloo / Gobhi Aloo
  • Paratha - Brocoli / Mooli / Gobhi / Paneer
  • Puri sabzi (aloo tomato) / chole bhature / maggi / sambhar vada / Momos / Appe / Litti chokha / Pulao / Toast + Peanut Butter
  • Karela / Kundru / Kamal Kakdi / parwal / tinda / Zucchini / Baby corn / Fresh Yam (Suran / Jimikand / Elephant Foot Yam) / Arbi / Kathal / Asparagus / Semi (Sem / Cluster Beans)
  • parboiled quinoa or foxtail millet
  • Tofu
  • Air fryer - Cutlet, Bhindi fry, Samosa, Potato pops, Chicken tikka, Paneer tikka, French frys
  • Non Veg - Fish, Chicken

TODO​

IMP Pointers​

  • diet-nutritional-analysis
  • Start taking juice with lunch
  • Put lemon in lunch/dinner specially with palak, moringa, daal makhani
  • semolina is still a refined wheat product. It digests very quickly, provides minimal fiber, and causes rapid spikes in blood sugar.
  • no tea, no coffee anytime - only water
  • Pizza (Cook on leave)

Daily Accompaniments​

  • For Lunch: Serve alongside your choice of Achaar, Papad, and Chutney.
  • Balance Tips: The breakfasts pair complex carbs (oats, dalia, quinoa, paratha) with protein sources (paneer, sprouts, kala chana, moong/besan batter). Lunches provide comprehensive plant protein via lentils/beans combined with wheat and rice. Dinners are kept lighter on the digestive system by eliminating dry vegetables and lentils, focusing strictly on a vegetable or paneer-based gravy with roti.

Lemon​

Palak, Moringa, and Daal Makhani - IMP to put lemon for iron absorbancy

There is one crucial rule for preparation: Vitamin C is extremely sensitive to heat . You should never squeeze lemon juice into a dish while it is still cooking on the stove or when it is steaming hot, as this will destroy the vitamin. Always squeeze it over your food right before eating, once the meal has cooled slightly.

While this is a great dietary practice, there are a couple of potential side effects to be mindful of with daily lemon consumption:

  • Tooth Enamel Erosion: Lemon juice is highly acidic, possessing a pH between 2.0 and 3.0, which is below the critical threshold where tooth enamel begins to demineralize. Over time, frequent exposure to this acid can wear down your enamel, leading to tooth sensitivity and yellowing. To protect your teeth, rinse your mouth with plain water immediately after finishing your meal to neutralize the acid. Furthermore, wait at least 30 minutes before brushing your teeth; brushing immediately while the enamel is softened by the acid can cause physical damage.
  • Acid Reflux (GERD) Triggers: For some individuals, citrus can irritate the esophageal lining and trigger or worsen heartburn and acid reflux. If you experience a burning sensation in your chest, particularly when lying down to sleep after dinner, you may need to moderate how much lemon you add to your evening meals.