Most people think fixing metabolism needs complicated diets or expensive supplements. Dr Pal says it usually starts with a few small food tweaks that are easy to follow and surprisingly effective. He shared eight simple habit swaps on social media, each aimed at keeping blood sugar steady, improving digestion, and reducing everyday cravings. His list covers everything from how you build your breakfast plate to how fast you finish your meals.
Breakfast
He begins with breakfast, a meal many people rush through with sugary cereals, bread, jam, biscuits, or whatever is quickest. He explains that shifting to a protein-first approach changes the tone of the whole day. Options like eggs, paneer, Greek yoghurt, and sprouts help stabilise sugar levels and prevent the mid-morning crash that usually leads to snacking.
Cooking meals
How you cook your meals matters too. Many people overcook vegetables until they turn mushy and lose most of their nutrients. Dr Pal suggests lightly sautéing or steaming them instead, which keeps the fibre and micronutrients intact. This makes digestion smoother and supports overall gut health.
Eating in right order
He also talks about a simple trick that reduces glucose spikes: eating in the right order. Starting with vegetables, then moving to protein, and ending with carbs can reduce spikes by 30 to 40 per cent. It’s a small behavioural change, but one that makes a noticeable difference in energy levels.
Snacking
Snacking is another area where habits often go wrong. Biscuits, nuts, namkeen, or energy bars picked up randomly throughout the day only lead to more hunger later. Dr Pal recommends shifting to structured snacks that pair fruit with healthy fats. Combinations like apple with almonds, banana with walnuts, or papaya with cashews slow digestion and help maintain more stable sugar levels.
Cooking Oil
Cooking oil is another hidden culprit. Many people pour three to four tablespoons without measuring, adding unnecessary calories. He advises measuring out about one to one and a half tablespoons per dish. The taste stays the same while the calorie count stays under control.
Dosa habit
He even breaks down the dosa habit. Eating three to four plain dosas with just chutney creates a meal that is delicious but very low in protein. A better approach is to have one or two dosas and pair them with protein-rich sides like sambar, podi with ghee, paneer bhurji, egg bhurji, or curd. This creates a balanced meal that keeps you full for longer and steadies sugar levels.
Eating pace
Your eating pace affects digestion more than most people realise. Many finish their meals in six to seven minutes without noticing how quickly they’re eating. Dr Pal suggests slowing down to twelve to fifteen minutes, chewing well, and being mindful so you naturally avoid overeating and experience fewer cravings later.
Hydration
He ends with hydration, an overlooked part of metabolism. Drinking large glasses of water randomly through the day can cause bloating and affect absorption. Smaller sips spread across the day, adding up to about 2.5 to 3 litres, work far better. Reducing water intake at night also supports better sleep quality.
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