You Have Just Started Working Out – How Should Your Diet Change?

Joining a gym or exercising more often/regularly is the most common New Year’s resolution across the globe. The fitness brands’ sales surge in the last fortnight of December when everyone starts gearing up for the New Year. However, people forget that exercising is not the only way of getting fitter. You need to eat right as well. And, by eating right we don’t mean simply replacing sugar with honey. You need to back your workout regime with a healthy and nutritious diet.

Effect of Food Choices on Your Workout 

The right kinds of food can help you in many ways. Your stamina, weight loss, muscle building et al. depend upon the type of food you eat. There are pre and post workout foods that provide thorough support to your body. Start your day with a food high in protein like nuts and almonds. A handful of it soon after you move out of your bed will keep you energized through the day. Adding healthy foods in the right proportion and consuming them at the right hour of the day can be beneficial.

Pre and Post Workout Foods

Every food has some nutritious value and it is good to know/learn about it. If you are a novice, don’t rely on anyone but a certified nutritionist. Balancing the nutrient intake is quintessential for the body. Here are some foods that you can include in your routine:

Pre Workout Meal

If you’re starting your day with a workout, never do it on an empty stomach. An empty stomach workout will force your body to store fat to keep itself fed and, in turn, makes you lose lesser calories. Ensure that you have a balanced combination of simple and complex carbs so that the release of energy is slow throughout your workout. You can imbibe these pre-workout meals in your regime and make sure to consume these at least half an hour to forty minutes before hitting the floor.

  • Oatmeal
  • Bananas
  • Hardboiled Eggs
  • Nuts and Almonds
  • Yogurt
  • Granola
  • Fibrous Fruits
  • Fruit Smoothies
  • Whole wheat toast with sliced bananas
  • Smoothies with berries

Post Workout Meal

After the workout wear and tear, the body needs replenishment. Rather than depending upon artificial foods, consume food that naturally replenishes the body. Get the right nutrients after your exercise to help your body rebuild the muscle proteins and glycogen stores.

  • Muesli
  • Fresh Orange Juice
  • Boiled Eggs or Omelette
  • Paneer in any form
  • Grilled Chicken
  • Fruit Salad
  • Wholegrain Bread
  • Spinach Soup
  • Chocolate milk
  • Sweet potato

Supplements vs. Food

The first and biggest mistake the beginners commit is adding supplements to their routine as soon as they begin working out. Remember, not everyone requires external supplements. If you are working out for 30 minutes to one hour and having a balanced diet, you may not need any external supplements at all. Always consult a certified nutritionist or your physician before adding any supplementary food or drink to your diet.

You can always rely on natural resources for your nutrition requirement and here are some foods to ditch those supplements:

Vitamin C

  • Citrus fruits like orange, mosambi and kiwi
  • Tomatoes
  • Lemon juice
  • Guava
  • Papaya
  • Green and Red pepper

Calcium

  • Chia seeds
  • Yogurt
  • Broccoli
  • Watercress
  • Water Chestnut
  • Kale

Vitamin E

  • Almonds
  • Peanuts
  • Hazelnuts
  • Spinach
  • Sweet Potato
  • Avocado

 Iron

  • Spinach
  • Broccoli
  • Lentils
  • Beans
  • Cashew
  • Soy

Protein

  • Seafood
  • Whole Eggs
  • Chicken Breast
  • Quinoa
  • Chickpeas
  • Kidney Beans 

Good Fat vs. Bad Fat

Shunning out fat completely from your body is not going to help you lose weight, build muscle or stay fitter. For your body to absorb vitamins and nutrients, fat is needed. Not all fat that you consume is harmful for the body. One needs to know the difference between good and bad fat. Imbibe good fat and get rid of bad fat from your diet. Here’s a list of foods with good and bad fat:

Good Fat

  • Dark Chocolate
  • Whole Eggs
  • Full Fat Yogurt
  • Red Meat
  • Ghee
  • Cheese

Bad Fat

  • Butter
  • Beef and Pork
  • Dark Chicken Meat
  • Fried Foods
  • Processed Food
  • Bakery Products like cakes, pastries and cookies

Dietary needs vary for every individual. Each body has a different requirement. No two people can have same or similar results with same dietary habits. Nutrients are essential for a healthy body but overconsumption of anything can have adverse effects on the body. Working out is just the tip of the iceberg. It won’t bear fruits without a healthy and adequate nutrient supply to the body.

Want to Change your Life for Better? Adapt these 15 Food Swaps

The most important step towards healthy living is eating right. What if we tell you that you can cut down on calories while still munching a delicious snack? Yes, cutting down calories doesn’t mean cutting down on food. You just need to swap calorie-laden food with a low-fat alternative. And, low-fat doesn’t mean an insipid or an unappetizing food option. Consider this; you can swap those high-calorie French toasts with low-fat wholegrain waffles. Doesn’t seem to be boring, right?
We shall see some a flotilla of food swaps for your meals as well as drinks that will help you in cutting down those extra calories.

Breakfast


Being the first meal of the day, breakfast should be filling, albeit healthy, to keep you energised for the rest of your day. Here are a few simple and easy food swaps that are high on that nutritious value with comparatively fewer calories:

Milk and Cornflakes
Replace your ‘milk and cornflakes’ breakfast with a healthier alternative. Cut down the calories by swapping to skimmed milk with a wholegrain cereal. The skimmed milk has lower fat percentage (5%) and the wholegrain cereal helps in cutting down the sugar intake.

Bread
Anything teamed up with bread makes for a delicious breakfast option. Swap your regular bread with either wholegrain or gluten-free ones. The latter are high in protein (30%) and fibre as compared to regular bread.

Flavoured Yogurt
Swap the flavoured low-fat yogurt with a fat-free alternative. Ditch the flavour for Greek yogurt which has just 100 calories (serving of a bowl) compared to 221 calories in a flavoured one.

Lunch

The mid-day meal is the trickiest. A heavy meal makes you sluggish for the rest of the day and starving yourself would result in binging during snack hours. Here are a few food swap options that will provide the required amount of nutrition and energy to get along for the rest of your day:

Parantha
Love your parantha too much to let it go? Simply swap a lachha parantha with a methi ki roti cooked with olive oil. It is likely to reduce calories by 240.

Rice
Swap your bowl of white rice with brown rice. Brown rice has higher nutritious value than the white rice which is imbued with a high content of carbs.

Cheese
Parting with cheese is a tall order for many. The simple solution is to swap cheddar and mozzarella cheeses with goat cheese or hard cheese. This will help you cut down the calorie count by at least 57 without starving taste-buds.

Snacks

More often than not, one can give up snacking with little effort but if you still feel the urge to binge on something between lunch and dinner hours, make sure it to be something healthy for this is the hour of the day when the calorie count takes a steep rise.

  • Swap your salty roasted nuts with plain uncoated nuts. A handful of salted peanuts alone contain 170 calories, whereas a handful of mixed plain nuts have 160 calories.
  • Ditch the regular milk chocolate for dark chocolate. It not just helps in cutting down calories but the dark compound is known to have a good effect on mood.
  • Control your sugar rush by swapping sugary snacks and juices with fruits. The natural sugar and fibres in fruits is a healthier alternative.

Dinner

Dinner has to be the lightest meal of the day because post dinner you seldom have any physical activity to carry out; hence you end up piling on dinner calories rather than burning them.

Meat
Swap your large chunks of meat with leaner pieces during dinner. If you can’t do that, then opt for grilled meat at night. Grilled meat is filling yet has lesser calories.

Mashed Potatoes
Swap the calorie-laden butter and milk for skimmed milk and low-fat butter while preparing a serving of mashed potatoes. This will help you keep around 45 calories at bay.

Mixed Vegetable
Replace the mixed vegetable gravy with stir fried vegetables. This will cut down the calorie count by at least 120 along with higher nutritious value than the former.

Drinks

Ever paid heed to the calorie count in your favourite cocktail? Ditch your regular high-calorie cocktail for these low-cal ones:

Long Island Iced Tea
Who doesn’t love LIT? You will certainly stop loving it after knowing that one typical serving of LIT contains approximately 800 calories! Swap this evergreen cocktail with Raspberry Lemonade Martini. A simple cocktail prepared with one part (shot) of gin and Triple Sec in Raspberry Lemonade. This simple swap could save you at least 600 calories!

Grasshopper Martini
A single serving of Grasshopper Martini has around 550 calories. Swap it with Apple Martini which has approximately 150 calories.

Mai Tai
If you are the one who enjoys their rum, then swap Mai Tai with Rum & Diet Coke. The latter has the lowest calorie amongst the varied options of cocktail available.

Staying healthy is a road with no destination. It is an everyday task. Back-up your strenuous workout gym sessions with these healthy food swaps to keep a check on your calorie count. Imbibe these simple recipes in your daily gastronomical activities and move towards a healthier and fitter living.