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For those interested in the Phalahārī or vegetable-based diet, the first step is to undergo a complete blood test. Obtain a full diagnosis covering sugar, cholesterol, iron, minerals, and vitamins. If you have diabetes, do not eat only vegetables. You may include a little rice or a piece of bread. Otherwise, eat as many vegetables as you can—doubling your usual intake, but only vegetables. Consume them in salad form or as boiled vegetables, with or without spices. The best recipe is to cook vegetables, which is both very tasty and healthy. Cut all the vegetables you desire—mixed vegetables are always good, but avoid potatoes. Place the cut vegetables in a pot. You may add cut tomatoes on top, or use one cup of water instead. Add salt and spices to your liking, along with one tablespoon of oil, preferably cold-pressed sesame, olive, or almond oil. Cover the pot and cook on low heat for 20 minutes. After 20 minutes, remove it from the heat and let it sit as it is. You may stir it occasionally and check on it. If it is halfway cooked, take it off the fire and let it sit for another 15–20 minutes. Eat these vegetables without any bread, corn, wheat, rice, beans, or potatoes. You may eat any fruit in any quantity except bananas. Avoid dairy products, though you may have coffee or tea with milk, and one cup of yogurt per day. Whenever you are hungry, eat carrots, apples, oranges, grapes, or salad. Maintain this diet for a minimum of one year; it is a good exercise in willpower. Every four to five months, get a blood diagnosis. You should also continue to practice āsanas at least three times a day and eleven rounds of Khatu Praṇām, which will keep your muscles in condition. In the beginning, you will feel very light and lose weight quickly; later, it will slow down. Avoid cakes and poor-quality ice cream, and try to develop self-discipline. After one year, I will assess how you look. Before starting the diet, take a clear photograph, and take another after one year to compare. Also, compare your blood diagnoses from the beginning and the end. You will be very healthy.