How following a pre, during, and post-meal routine can make a huge difference to your health

What exactly is the flow diet?

According to Coutinho’s flow diet, if one ensures pre, during, and post-meal tweaks, it can benefit their medical conditions.

Here’s what the flow diet is all about. 

To start, staying hydrated throughout the day is essential for proper bodily function, including digestion. Drinking water before a meal can also help promote feelings of fullness and prevent overeating, said Dt Ashish Rani, Assistant Manager – Dietetics, Aakash Healthcare, New Delhi.

 

View this post on Instagram

 

A post shared by Luke Coutinho – YouCare (@luke_coutinho)

Pre meal flow

30 minutes before meal: 1 tbsp apple cider vinegar in one glass of water (200-300ml)

Food flow

First, eat the salad (raw salad, microgreens, vegetable juice)
Next, cooked vegetables (soup/cooked vegetables/sabzi)
Then, protein and fats (lentils/pulses/legumes/cottage cheese/eggs/chicken/fish)
Lastly, carbohydrates or grains (rice/chapati or flat breads/bread/pasta)

Dietician Kajal Aggarwal, founder, Dietician Kajal – Diet and Nutrition App, also suggested beginning one’s meal with a serving of raw vegetables, such as a salad or sliced cucumbers, carrots, or bell peppers. “Raw vegetables are a great source of fibre, which helps maintain blood sugar levels and promotes digestive health. However, not everyone can tolerate raw vegetables due to weak gut health or other digestive issues. In such cases, lightly cooked or steamed vegetables can be a good alternative,” said Aggarwal.

After eating raw vegetables, she suggested moving on to cooked vegetables, such as roasted or steamed broccoli, green beans, or cauliflower. “Cooked vegetables provide essential vitamins and minerals, and helps balance out meals with additional fibre,” Aggarwal told indianexpress.com, adding that a source of protein, such as grilled chicken, fish, or tofu must also be consumed. “Protein helps build and repair tissues and keeps you feeling full for longer. You can also add healthy fats like avocado, nuts or seeds, to your meal to increase the nutrient density,” said Aggarwal.

Finally, have a serving of carbohydrates like brown rice, quinoa, or whole-wheat bread to complete your meal. “Carbohydrates provide energy to fuel your body and brain, and can also help regulate blood sugar levels,” said Aggarwal.

Eat foods that can boost energy levels (Source: Getty Images/Thinkstock)

Post meal flow

*For diabetics or with metabolic syndrome – Take a gentle walk immediately after meals for 10 minutes, which aids in better glucose absorption
*For normal healthy individuals – Sit in Vajrasana or thunderbolt pose for 3-4 minutes, followed by a 10-minute walk (recommended).

However, it is important to understand that no one single approach works for all. “Remember if it suits you do it, if not don’t. If apple cider vinegar doesn’t suit you, it’s okay. Move on with step 2,” he said.

Aggarwal concurred and mentioned that there is no one-size-fits-all approach to eating. “You should always listen to your body and adjust your meals according to your individual needs and preferences. Additionally, make sure to chew your food well and eat mindfully, as this can help you digest it better and feel more satisfied afterward,” Aggarwal said.

After the meal, light activity such as a short walk can help stimulate digestion and promote overall health, Ashish said. “Taking the time to clean up after the meal can also help to promote a sense of calm and order, and can contribute to a positive overall dining experience. By keeping these tips in mind, individuals can support optimal digestion and overall health through their pre, during, and post-meal routines,” said Ashish.

Mindful eating can be a valuable strategy for focusing on present thoughts and sensations while eating, said Sushma PS, chief dietician, Jindal Naturecure Institute, Bangalore. “You can improve your eating patterns by being more self-aware and in tune with your body’s hunger and fullness cues by using mindful eating practices. Mindful eating can improve the sensory experience of eating while also reducing less healthy food consumption,” said Sushma.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!