1. Early Steps (2016 Onward)

I began with small changes: reducing sugar, fried snacks, carbohydrates, outside food, oil, and ghee. I added yoga and daily walking. While these steps led to some weight loss (which pleased my doctor), I wasn't satisfied. I wanted a sustainable and practical approach.

A) SARAN by Dr. Nandita Shah

• Whole-food, plant-based diet (no processed foods, sugar, dairy, or animal products)
• More fruits, vegetables, whole grains, and legumes
• High-fiber foods to promote satiety and control sugar absorption
• Regular walking, meditation, deep breathing, and quality sleep
• Reduce medication under supervision; Vitamin D and B12 supplements if needed

B) FFD by Dr. Pramod Tripathi

• Whole-food, plant-based diet (no dairy, animal products, or refined items)
• Green smoothies (7 am and 4:30 pm, empty stomach)
• Balanced meals: equal portions of cereal, pulses, cooked veg, and salad
• Fruit: One per day; juice feasting once a week
• Moderate oil (esp. flaxseed oil)
• Exercise: At least 150 minutes/week (aerobic + strength training)
• Stress management: Yoga, meditation, good sleep
• Progress tracking: HbA1c, weight, blood sugar

2. Additional Milestones in My Journey

• 2018: 41-day bael leaves smoothie; stopped sweets & tea ? sugar dropped ~10 mg/dL.
• FFD Diet: Green smoothie + 25% carbs/dal/veg/salad ? sugar dropped ~8 mg/dL.
• Nov 2018: 20-day dairy-free trial ? ~10 mg/dL drop, hard to sustain initially.
• Dec 2018: Stopped statins (Atorva 10 mg) after good lipid profile ? sugar stabilized.

3. Other Approaches I Explored

• Dr. Dixit’s 2-meal plan
• D.I.P. diet by Dr. Biswaroop Roy Chowdhury
• Natural Lifestyle by Acharya Mohan Gupta
• Satvic Movement by Subah & Harshvardhan Saraf
• New Diet System by Jharna Patel
• Go Nature by Mr. Vishal Saini
• ABCDEF formula by Dr. Bhagyesh Kulkarni
• Dr. S. Kumar’s diabetic treatment
• Diabexy

4. Breakthrough with Mr. L.M. Kapoor (2023)