Looking to improve your health naturally without drastic diets or expensive supplements? You’re in the right place. This 7-day reset plan by nutritionist Dr. Joline Fernandes is crafted to help you adopt sustainable lifestyle changes — one simple habit at a time.

Whether you want to support gut health, balance hormones, or begin your journey toward natural weight loss, these Indian nutrition tips will get you started gently yet effectively.

Day 1: Start with Water

An article published in Frontiers in Human Neuroscience (2014) reports that even mild dehydration can reduce focus, memory, and mood, underscoring the importance of staying hydrated from the moment you wake up.

Drink 1–2 glasses of plain, room-temperature water first thing after you wake up.

• After 6–8 hours of sleep, your body is naturally dehydrated. Starting the day with water helps rehydrate your system and kickstart your metabolism.
• It helps flush out toxins and prepares your digestive system for the day.
• Drinking water before consuming anything improves gut function and prevents constipation.
• Enhances mental clarity and focus — dehydration is often mistaken for fatigue or sluggishness.
• Prefer plain water over lemon or infused water to avoid acid reflux.
• Builds a foundation for a hydrated day, keeping you energised and focused.

Day 2: Upgrade Your Breakfast

Have a balanced breakfast — something warm, satisfying, and not rushed.

• Choose meals with protein, complex carbohydrates, and healthy fats — e.g., eggs with chapati, dalia with nuts, or poha with peanuts.
• Prevents mid-morning energy crashes and keeps blood sugar stable.
• A warm breakfast is easier on the gut compared to cold smoothies or raw foods.
• Eating slowly improves nutrient absorption and reduces overeating.
• Skipping breakfast often leads to poor choices later in the day.
• A comforting breakfast boosts mood, energy, and productivity.

Day 3: Eat Without Distractions

A systematic review published in the American Journal of Clinical Nutrition (2014) found that distracted eating can increase immediate food intake by up to 15% and weaken your memory of how much you’ve eaten, making mindful, focused meals an important strategy for better portion control and satisfaction.

Have at least one distraction-free meal — no phone, laptop, or TV.

• Mindful eating improves digestion and brings attention to hunger cues.
• Multitasking while eating leads to overeating and missed satiety signals.
• Builds a deeper connection with your food and enhances satisfaction.
• Encourages portion control and awareness of how food affects your body.
• Reduces stress and supports gut health.
• This is key for those wanting to build a healthy relationship with food.

Day 4: Add a Fruit Mid-Morning

Include one seasonal fruit mid-morning to stabilise energy and curb cravings.

• Fruits provide natural sugars, fibre, and essential vitamins — perfect for a gentle energy boost.
• Best digested on an empty stomach mid-morning.
• Prevents reaching for processed snacks before lunch.
• Seasonal fruits are more nutrient-dense and support the body's needs per climate.
• Try papaya, guava, orange, or banana based on availability.
• Pair with a few soaked almonds or walnuts for longer satiety.

Day 5: Choose a Wholesome Snack

Opt for whole food snacks — like nuts, seeds, roasted chana, makhana, or fruit.

• These are nutrient-rich, offering satiety without blood sugar spikes.
• Avoid processed snacks loaded with hidden sugars and preservatives.
• Nuts and seeds are full of healthy fats, fibre, and minerals.
• Roasted chana and makhana offer crunch and satisfaction without the junk.
• Promotes hormonal balance and stable energy.
• Choose snacks with under 5 ingredients and no additives.

Day 6: Cook One Meal Fresh at Home

Cook at least one fresh, simple meal at home today.

• Home cooking gives you control over salt, oil, and additives.
• Meals are lighter, more digestible, and personalised.
• Encourages inclusion of fibre-rich vegetables, good fats, and clean protein.
• Reduces your intake of refined oils and preservatives.
• Cooking can be a mindful activity, improving your relationship with food.
• Great for family bonding and building healthy food habits together.

Day 7: Add Good Fat

Use ghee, cold-pressed coconut oil, mustard oil, or groundnut oil in your cooking.

• Healthy fats are vital for hormone production, brain health, and nutrient absorption.
• Ghee contains butyrate, great for gut health and reducing inflammation.
• Cold-pressed oils retain natural nutrients and flavours.
• Avoid refined oils with trans fats and processing chemicals.
• Traditional fats support satiety and digestion and enhance meal taste.
• Don’t fear fats — embrace them for better nutrition and metabolism.

Your One Step Today Can Spark a Total Reset!

Feeling bloated, low on energy, or stuck in unhealthy patterns? It doesn’t take a drastic diet — it just takes one smart reset a day.

Imagine your skin glowing, digestion improving, and cravings reducing — all by eating local, seasonal, traditional food that truly nourishes you.

Now’s the time to stop Googling and start transforming.

Remember, small steps lead to big changes. By choosing to nourish yourself with local, seasonal, and wholesome foods, you’re already moving toward glowing skin, better digestion, balanced energy, and a healthier, happier life.

You are what you eat — and you have everything you need to nourish yourself well, starting today.

Need help - Contact us today to find out which program is best for you and take your first step toward a healthier, happier you.