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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.
