Eating Right requires a few basics…
Eat smaller and more number of meals a day… i.e. 5 or 6 meals instead of 3 major meals or 2 major meals.
Timing should be kept in mind which is very essential.
Avoid having tea, coffee or anything containing caffeine on an empty stomach. Eat something before consuming any of the above at any time preferably.
Avoid eating carbohydrates even the whole grain ones after max 9 pm.
Sleep after 2 hours of eating. Not before that as much as possible.
Take smaller portions, take a little more if u want but try n reduce your quantity. Our stomach takes 2-3 days to shrink. Once it does it will accommodate accordingly.
DON’T EAT WHITES AS MUCH As POSSIBLE. For ex- white bread, biscuits, potatoes, rice….( if u do have.. have in small quantities and eat during the first half of the day) Also avoid cold drinks, sweets and fried items, specially deep fried, you can have stir fried in olive oil preferably)
Don’t eat fruits after any meal. Eat before or by itself.
Drinks as much water as u can. At least 2 liters or 8 glasses minimum !
Try and exercise 2-3 times a week at least.
Example diet Plan for the day
( you can alternate the timing according to you… just keep in mind the difference should be 2-3 hours )
First thing in the morning :
Eat a fruit if you can’t eat anything heavy or else eat whatever you want. It will digest the fastest and also won’t let it get stored in the body.
8:30- 9:00 am (After an hour or depending on your exercise regime.)
Main meal of the day – Breakfast
Eat your food within 30-60 (max) minutes after any workout. Best time to eat anything is after a workout of any kind. The food gets digested faster and also the body doesn’t store it. I.e. Eat eggs, roti, paratha, oats, muesli, sausages, ham (mostly chicken).
11:30 am- (small meal)so u can have any 1 of the following. Handful of almonds, a cube or slice of cheese, anything small which u can carry, a methi or palak roti rolled or some cashew nuts, pistachio or some fruit.
2nd major meal of the day
You can have 2 rotis wheat, jowari , bajra. Whole grain.
Curd, dal, vegetable or whatever is made at home which is on the healthy but tasty side.
(Eat as much as u can and slowly… Our stomach gives signal to the brain after 20 minutes. So eat little and if u want more, then eat a little more.) Remember you’ll be eating in 2-3 hrs again J
5:00-5:30 pm – Have a handful of Peanuts…( don’t think this is fattening… eating it in smaller quantity actually helps reduce… and its very good to lower sugar levels in the body on a general base…its natural oil helps cut the fat… so eat and enjoy..)
You can have your tea or coffee… if u want…!
If you want have roti if u want otherwise try to avoid…
Instead have grilled fish, chicken, soup.
Else eat earlier and have a similar meal to your lunch.
10 pm- if you’re hungry or feel like having something… have a glass of milk… or soup…curd
Don’t eat anything heavy and try and sleep 2 hours after eating…!
Hopefully you’ve had the patience to read through all this. Once you get the hang of doing this. It will become a part of your lifestyle!
Of course let’s not forget EXERCISE is a MUST….. Be if of any kind….Sport or working out…
Minimum 3-4 times a week at least will keep you feeling fit as a fiddle.
GIVE THIS MINIMUM A WEEK AND SEE THE DIFFERENCE!!!