1. Eat nutrient-dense foods. Give up the deep-fried stuff and replace it with healthier options like fruit, vegetables, nuts, lean meats, fish, whole grains and beans.
2. Consume a nutritious and filling breakfast. The largest meal should be in the morning when the body is more receptive and absorbs more nutrients than it does through the rest of the day.
3. Eat a small meal every two to three hours for the rest of the day to keep your metabolism high and your energy levels stable. Create meals that have a portion of complex carbs and protein.
4. Eliminate high-calorie and diet beverages and replace them with water. It is free of calories and is the single most important element that is crucial for hydrating your body. Opt for warm water, lemon water, cinnamon water, coconut water, green tea etc. Aim for eight to 10 glasses of water a day.
5. Don’t start a workout without enough fuel; a workout that cannot be finished because of hunger or lack of energy is ineffective.
6. To enhance recovery post workout, protein and carbohydrate- rich food is best consumed within 30 to 40 minutes after workouts.
7. Some fats are great for the skin. Fish, almonds and walnuts contain omega-3 fatty acids which contribute to skin and hair health, prevent muscle soreness and reduce inflammation of cells.
8. Probiotics, the good bacteria found in curd and fermented food, help improve digestion and maintain good gut health. This enhances absorption of nutrients from digested food and is important if you exercise regularly. The better your body’s ability to absorb nutrients, the better you will perform.
9. Sugar is an empty calorie and useless as a macronutrient. Its variations like high-fructose corn syrup in many processed items don’t give our bodies the benefit of energy and are converted directly into fat. Cut out all sugar as much as possible. One of the most important things when it comes to diet and nutrition is consistency.
(In arrangement with THE MAN)