Are you eating the right kind of food or the right amount of food to help you reach your
weight and fitness goals?
If not then stay tuned because we are about to set the record straight for what should be
on your plate.
We get tons of questions about “how much of this should I eat?” or “Is that ingredient
healthy” and so many more.
So we decided go back to basics and talk to you about how you should design your meal to
help you shed the weight or even put some on.
Other than dairy there are 3 basic food groups that make their way into your diet.
Carbohydrates in the form of bread, roti, rice and starchy vegetables
like patatoes.
Proteins which can be in the form of meat, poultry, eggs and vegetarian sources like
paneer, dals and beans.
And the vegetables and fruits.
The right combination of these foods in proper proportions can help you achieve your weight goals
But if you don’t eat the correct amounts in the right proportions you will find that
even though you’re working out and you’re eating healthy, the weight is just not coming
off!
Say for example that this is what is on your plate.
Some roast chicken, stir fried vegetables, some salad greens and a bit of rice.
If you’re trying to maintain your weight or manage to get to the gym at least two to
three time a week, your plate should contain 50% Veggies 25% Protein and 25% Carbohydrates
This is a standard recommended diet for most regular people with no dietary issues or health
issues.
It’s actually fairly easy to achieve.
If you’re trying to gain weight or put on some muscle and work out heavily in multiple
sessions of the week then your plate should have an even split one third Veggies, one
third Protein and one third Carbohydrates
People who are working out need more energy to burn and more protein to help build muscle.
when you exercise your muscles automatically burn more calories, making it alright for
you to eat more carbs!
So 10 points for exercise.
However if you’re trying to lose weight your plate needs to look very different.
While you still need to have at least half your plate filled with vegetables you need to
cut your carbs to only 15% of your meal!
Protein is more filling so if you eat more it leads to an overall decrease in hunger.
Clubbed with some exercise this will increase your overall metabolism and encourage your muscles
to burn more fat!
That’s a win-win for sure.
Now if you actually consider how many calories you’re getting from each of these plates
you’re going to be quite surprised at the difference portion size can make.
The muscle gain option is obviously highest in calories but you can see how much of a
difference it makes to reduce your carbs by just 10%.
Carbs are the main culprit behind weight gain and obesity.
And unfortunately, most of the time they are the most tastiest and most tempting things
on offer.
But if you want to get that dream body, you’re going to have to fight the urge to go ham
on the carbs.
If you’re vegetarian the challenge is to be aware of your protein options and make
sure you eat enough of them.
Loads of vegetarians have a very bad protein deficiency which can be terrible for your body
Say your typical meal is roti, sabji, rice and dal.
You need to choose sabzis that are high in protein like chickpeas, paneer and beans.
Dal is also an excellent source of protein.
Vegetable salads and fruits should be a priority.
And it might be wise to only eat either rice or roti instead of eating both.
Even when it comes to selecting carbs the ones you pick should ideally be whole grains.
Go for the whole wheat chapati instead of the refined wheat naan.
Not only is it lighter in calories it contains more fibre and nutrients as well.
If you eat the right portions of food and try to eat as many fruits and veggies, adequate
amounts of protein and the correct whole grains nothing can stop you from achieving your weight
goals.
Be mindful.
Be consistent.
And remember your health is an investment whose returns you’ll reap
every single day!
Thanks for watching we’ll be back with more healthy videos until then
Stay tuned and stay glamrs.