The Karmic Wellness Plan*
Timing of Food
Timing of Food
Timing of Food
- Follow a time-restricted diet (also called as an intermittent diet) where there is a 14 to 18 hour fasting window.
- Avoid breakfast and a heavy dinner, and stick to eating during sunlight hours.
- Sugar-free and colorie-free drinks (black coffee, black teas, green/herbal teas, water) are allowed during the fasting window but should be taken in moderation and topped up with water intake.
Calorie Intake
Timing of Food
Timing of Food
- Reduce calories to about 1500–2000 calories per day, which is sufficient for most people, even with moderate exercise.
- If any strenuous exercise, add about 500 calories per day to ensure your body has the fuel it needs.
- Do not go below 1200 calories per day, as this can slow your metabolism and deprive your body of essential nutrients.
Type of Food
Timing of Food
Sequence of Eating
- Reduce carbohydrates intake particularly white breads or those containing refined white flour.
- Increase fibre intake (vegetables, fruits, sprouts, and legumes)
- Nuts: Limited to 15 almonds daily.
- Diet should be about 25% Carbohydrates 45% Protein and 30% Fat.
- Foods to avoid: Packaged foods, sugar (replace with monk fruit/stevia), alcohol
- Completely stop smoking/vaping
Sequence of Eating
Physical Activity / Excercise
Sequence of Eating
- Start a meal with salad/fibre, then proteins & fats, and lastly carbs. This order helps prevent glucose spikes and protects the cardiovascular system.
- Make fruits your new dessert.
- Maintain a 30-minute gap between eating solid food and drinking any fluids
- Aerated drinks may be acceptable if sugar-free and caffeine-free
Gratitude towards Food
Physical Activity / Excercise
Physical Activity / Excercise
- Before eating a meal, pray and thank God Almighty or the Universe (as per your belief system) for the provision of food, and seek forgiveness for any harm caused by your need to consume it.
- This transforms food into universal blessings nourishing body, mind and spirit.
Physical Activity / Excercise
Physical Activity / Excercise
Physical Activity / Excercise
- About 45 to 60 minutes brisk walking daily (preferably in the mornings)
- About 10 minutes of basic core and abdominal exercises as recommended by a specialist gym trainer or sports physiotherapist.
- Ensure a total of at least 1 hour of physical activity daily, in any form.
Faith & Mindfullness
Regular Health Monitoring
Faith & Mindfullness
- Aleast 30 minutes daily prayer or meditation that expresses geniune gratitude and thankfulness to God Almighty or the Universe (as per your belief system) for life, blessings, guidance and all worldly provisions.
- Atleast 20 minutes yoga pranayama (yogic breathing techniques) daily that includes either anulom vilom (alternate nostril breathing), bhastrika (bellows breath), bhramari (humming bee breath), sheetali/sitkari (cooling breaths), ujjayi (victorious breath) or surya bhedana (sun-piercing breath).
Balance & Harmony
Regular Health Monitoring
Faith & Mindfullness
- Adopt a healthy and well balanced lifestyle with a 40% focus on diet, 30% focus on excercise and 30% focus on faith & mindfullness
- If you happen to have an ‘unhealthy’ day, whether due to social gatherings, dinners, or mood swings, make sure to balance it out the next day with healthier choices.
- The key is not necessarily perfection every day, but maintaining balance over time.
Regular Health Monitoring
Regular Health Monitoring
Regular Health Monitoring
- Schedule regular GP visits: See your general physician at least once every six months for a routine health check-up.
- Get periodic blood tests: Request your doctor to order blood work every six months (or as advised). This may include a Complete Blood Count (CBC), kidney and liver function tests, lipid profile, thyroid function, and fasting glucose & insulin levels. Always have your doctor review and interpret the results.
- Prioritise eye health: Visit an eye specialist at least once a year, even if you do not have any symptoms or vision problems.
