A regular day’s diet
1.Start your day with metabolism-boosters like lemon/barley water or green/herbal tea with a few nuts, or fruit. It will add to the benefits of having a healthy breakfast.
2. Load up your breakfast. It could be a bowl of oat-porridge or muesli with nuts in it, multigrain pancake with low-fat curd, 3-4 servings of fruits and a glass of low-fat milk, multigrain-sandwich with egg whites or chicken sandwich, with a cup of green tea or herbal tea.
3. Start your lunch with ‘fillers’ like salads that are high-fiber foods, soups, raita, stir-fried veggies, etc. Veggies like spinach, fenugreek leaves, radish, amaranth, coriander, spring-onions, carrots, cucumber, bottle gourd and French beans can be a part of such preparations. Add to your lunch platter high-protein foods like dals, sprouts, chicken, fish and egg whites. Let carbs like multigrain roti or bread, brown rice and broken wheat make up only one-fourth of your platter.
4. Dinner should be the lightest of your meals, especially because you may not indulge in many activities, thereafter, to burn the extra calories consumed. The meal can be more or less the same as your lunch, with a lesser portion of carbs and fats.
5. Mid-meals are important. Remember to snack healthy, by adding a portion of fruits, dry fruits, nuts, oil seeds like flax seeds, green tea, buttermilk, salad, roasted pulses like chana and soyabean.
The workout diet
For those into working out, plan your pre and post-workout meals, as per your exercise schedule. Remember to never exercise on an empty stomach. If you prefer to work out early in the morning, have a fruit or a few nuts with green tea or black coffee 20-30 minutes before your workout. It helps to kick start the metabolism and avoid muscle loss. If the workout timing is later in the day, keep a gap of at least an hour between the workout and the meal consumed before. Your post-workout meal should be had immediately or within 20 minutes. Ensure that post-workout, you consume a high-protein meal that includes whey protein, chicken and egg whites, to promote fat burning and muscle gain. This will help in toning your abs and muscles and losing the fat around your belly.