5 simple, practical diet changes for a fit body. There’s nothing drastic here

Altering your nutrition plan need not be a drastic process. Follow these 5 steps for a fit body.

Brightly coloured fruits and vegetables contain antioxidants.
Brightly coloured fruits and vegetables contain antioxidants.(Shutterstock)

A large part of your fitness journey is eating right. All those hours in the gym won’t mean much if you’re not eating the correct foods. Dr Siddhant Bhargava, co-founder and nutritionist, Food Darzee, lists 5 changes that are easy to implement and not time consuming.

1. Say yes to antioxidants

Ageing is almost always due to a process called oxidation which basically means consumption of the cell. There are certain super foods that can slow down this process. Antioxidants are basically a group of foods rich in Vitamins A, C, E and carotene. Berries like goji berries, cranberries, blue berries, and citrus foods like amla, orange, lime, and nuts like pecans and macadamia nuts, are great super foods. Most bright coloured fruits and vegetables are rich in antioxidants.

2. Bring on the protein

Everyone knows proteins are the building blocks of the body but an average vegetarian Indian most definitely does not meet his RDA for protein which is 0.8-1g/kg of body weight. Having a moderate protein diet has great health benefits. Improved hair, skin, and most importantly, reduction in weight gain tendencies. Simple changes like adding skimmed milk paneer, soya or even consuming an exogenous source of protein like whey would do wonders for the average Indian. When preparing paneer at home, the leftover water is a great source of protein which can be incorporated into the flour used in the household.


Berries are rich in Vitamin A, C, and E. (Shutterstock)

3. Look for cleaner sources of carbohydrates

Newer studies have started blaming sugar for being the number one culprit responsible for uncalled weight gain and metabolic syndromes. Consumption of sugars in any form, be it honey or jiggery, should be greatly reduced. Also, cleaner sources of carbohydrates (that digest slowly) like sweet potato instead of potato, brown rice instead of white rice, whole wheat flour instead of refined maida, should be incorporated into your diet.

4. Go for alternate flours

While whole wheat is a great source of nutrients, alternate flours like jowar, bajra, and nachni/ragi have their place in the food chain. Nachni/ragi i is a great source of calcium, jowar is a great source of dietary fibre, and bajra is an excellent source of iron. Just mixing up the flours of making a multigrain roit/bhakri is a great idea for a better tomorrow.

5. Avoid unsaturated fats


Even though ghee is sacred to Indians, it might not be the best source of fat as it’s a saturated fat. Instead, incorporate mono and poly-unsaturated fats which are rich in omega 3 and 6 fatty acids, into our diet. These include olive oil, flaxseed oil, canola oil, avocado, almonds, walnuts, and macadamia nuts. Unsaturated fats have an anti-inflammatory effect in our body, and most importantly help reduce the bad cholesterol and increase good cholesterol levels in the blood. This prevents cardiovascular complications.
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