Nutrition drives roughly 70% of your progress. Get these five habits right and everything else compounds.
Protein at every meal (25–30g) — keeps you full, builds muscle, and burns more calories through digestion.
Fiber 25–30g per day — veggies, dal, oats and fruit control hunger and stabilise blood sugar.
Walk 10 minutes after meals — lowers blood sugar and reduces fat storage.
No liquid calories — sodas, juices and 3-latte days easily add 500+ calories you don't feel.
80/20 rule — 80% home-cooked whole foods, 20% flexible so you never binge.
Pranapath tip: warm, cooked meals with a little ghee support digestion for Vata/Kapha types.
