Category: Diet

You can only reap the benefits of your workout if you are complimenting it with the right food and adequate rest. The workout regime that you perform requires proportion nutrition to fuel your muscles.  The food that you consume after working out is extremely important since it will dictate how your body is going to respond to the demands of the exercise that you are performing.  

When it comes to the right diet, the amount of information that is available to you online can sometimes be overwhelming. On top of that, we are certain that your friends and family also have their own suggestion on what you should eat. Therefore, to avoid all confusion and to give you a clear picture of what to eat after a workout, we have brought this guide for you. In addition to that, we are also going to tell you about the timing of your food intake, as in, how long should you wait after a workout to eat. So, let’s get straight into it.

Figuring out What to Eat After Workout

If you are into fitness, you need to understand how food intake affects your exercise regime. When you perform a physical activity in the form of a vigorous exercise, your muscle tissues get damaged, fluids and electrolytes are drained through sweat and glycogen (energy) is depleted.

The nutrition in the form of food that you intake after a workout helps in replenishing the lost muscles glycogen. Moreover, a proper meal would help stimulate protein synthesis, which would, in turn, help in building and repairing new muscle tissues as well as restoring electrolyte and overall fluid balance.

When your body goes through a vigorous activity such as workout, it starves for fuel, and that fuel is the nutrient you intake. If you starve yourself after a workout session, you will develop an imbalance physiological condition. There has to be a supplement of carbohydrates, proteins including dairy proteins, healthy fatty acids, and beneficial beverages.

A proper diet is a balanced diet and includes foods from all the aforementioned groups. But before we list out all the food items from each category, let us help you understand the timing of your food intake.

How Long Should You Wait to Eat After a Workout?

The duration that you need to wait after a workout to eat depends on the type of workout routine you are performing.

For instance, when you are under a light aerobic workout regime, your basic goal is essentially to stay in shape. Therefore, consuming a balanced diet one hour after the exercising is ideal.  

When it comes to intense weight resistance workouts where the goal is to increase muscle size, we suggest you consume 30-40 gm of healthy carbohydrates and 20-30 gm of lean protein as close to your workout routine as possible.

On average, you should take your meal 45 minutes after your workout. However, if you have consumed a meal before exercising, the chances of the benefits of that meal retaining after the workout regime are still high.

So, if you want, you can take a bit of break between your workout and post-workout meal in that case. If not, then please follow the time guideline we have suggested. Remember, if you delay the supply of carb to your body by as little as two hours after finishing your workout, it may cause around 50% lower rates of glycogen synthesis.

Alright, now that you know the timing of your food consumption, let us focus on the real deal – the type of foods that you need to consume.

Carbohydrates

As we stated earlier, the glycogen stores in your body get diminished when you exercise. This is why you need to consume carbohydrates as they help replenish them.

The amount of carb that you eat is also dependent on the type of exercise you do. For instance, if your workout regime is focused more on endurance than resistance or strength-based training, then you would require more carb since endurance sports (swimming, running, cycling) depletes glycogen at a faster rate.   

The post-workout meal that you take must have 0.5-0.7 grams of carbs per pound of your body weight. This should be taken within 30 minutes of the training in order to generate glycogen resynthesis.

The consumption of carb is even more essential for people who workout twice a day compared to those who take one or two days rest between their workout sessions.

Moreover, you need to remember that insulin secretion which is responsible for promoting glycogen synthesis is stimulated best when you intake carbs and proteins at the same time.  The ratio should be 3:1 (carbs to protein). This means that if you are consuming 150 gm of carb, then you need to take 50 gm of protein.

Try to include the following carb foods in your meal after workout:

• Whole grain bread
• Whole grain cereal
• Rice cakes
• Quinoa
• Oatmeal
• Crackers
• Chia seed pudding
• Sweet potatoes
• Apples
• Bananas
• Berries
• Pasta
• Dark, leafy green vegetables

Proteins

Exercise helps in breaking down muscle protein. The pace at which this happens is, of course, dependent on the level of training you are under.  

Protein is required so that your body gets the amino acids it needs for repairing and building proteins. It also would contribute towards building the blocks that are needed to build new muscle tissues.

As per the amount of protein, try and consume 0.14-.023 gm of protein per pound of your body weight soon after the workout. It has been seen through various studies that the consumption of protein helps in maximizing the ability of the body to recover quickly and efficiently after exercise.

Try to include the following protein-rich foods in your meal after workout:

• Salmon
• Tuna
• Turkey
• Chicken
• Eggs
• Tofu scramble
• Plant or animal-based protein shake
• Soybean
• Lobster
• Crabs
• Pumpkin seeds
• Cashews
• Sesame seeds
• Lentils
• Oysters
• Clams
• Scallops
• Lamb
• Pork
• Walnuts

Dairy Products

Dairy products are also rich in protein and it is crucial that you include them in your post-workout meal. Studies have shown that even 9 gm of milk protein is enough for stimulating protein synthesis in your muscles, which help in you recovering from your exercise routine.

A single cup of low-fat kefir comprises of 9.2 gm of high-quality protein which helps in repairing muscle cells. When answering the question of what to eat after a workout, we recommend you include both soy and milk-based protein.  This is because they would help you in building your muscle mass.

It should be also noted that milk-based protein helps you in supporting the effective growth of lean muscle mass.

Your post-meal workout should contain the following dairy products:

• Milk
• Greek yoghurt
• Kefir
• Cottage cheese
• Ricotta cheese

Healthy Fats

Contrary to popular belief, your body needs fat. Of course, there is a distinction between health and unhealthy fat and you need to include the former in your meal after a workout.  

Many people assume that if they consume fat, it will slow down their digestion and inhibit the proper absorption of nutrients. While it is somewhat true, you need to remember that fats won’t reduce the benefits of your nutrients.  

Also, consuming high-fat meal after a workout session won’t affect the synthesis of your muscle glycogen. However, you must limit the amount of fat that you consume. Alright, with that being said, the foods that you should include in your post-meal workout are as follows:

• Flax seeds
• Avocado
• Coconut oil
• Nut
• Nut butter

Beverages

Next up in our list of what to eat after workout is the beverage section. In here, we suggest you include herbal tea since the chemical and nutrient compound present in them helps in the effective processing of carbohydrates and proteins.

Herbal tea would also help you in recovering your strength followed by a workout.  Besides you can include coconut water as it is a great source of electrolytes. Sports drinks can also be taken as they help in replacing the water, sugar and electrolyte content that you have lost.

Some of the ideal options for beverages for your post-meal workout are as follows:

• Herbal tea
• Green tea
• Tart cherry juice
• Coconut water
• Sports drink

Water

Last but not least, our list of what to eat after workout will be incomplete if we fail to mention this very important point.

Water, yes, it sounds basic, but its importance can’t be ignored.  Staying hydrated before and after workout helps you in recovering from the day’s exercise as well as it would help you improve the next day’s performance.  

A good way to assess whether you are consuming an adequate amount of water or not is through checking the colour of your urine. Transparent urine is healthy. However, when your urine is yellow in colour, it means that you are consuming less water.  

Summary

You need to supply proper nutrient to your body so that it can reap the most benefit out of the workout sessions that you are doing.  Be sure to include different types of food in your diet – carbohydrates, proteins, dairy products, healthy fats, beverages, and water in your post-meal workout. Remember, the answer to the question of what to eat after workout lies in the judicial selection of proper food source.

When we get ourselves ready for working out, our motivation is to run faster, spin quicker, jump higher, and train harder. While dedication, discipline and hard work are essential for carrying out these actions, you need to understand that none of these would bear fruitful results if you don’t back them up with the proper fuel in the form of the right diet.  

Selecting an ideal meal before workout will help in maximizing the efforts that you put in the gym. Our bodies have varied nutritional needs and you will be required to provide them with the perfect balance of all food groups.

Today, we are going to answer all your questions about what to eat before workout. We are going to lay down the individual food items as well as the food dish that you need to consume as part of your meal before workout.  On top of that, we will also help you figure out the time duration between your meal and workout. So, let’s get into it.

Digging Deep into What to Eat Before Workout

The meal before workout should have a decent balance between carbs, proteins and healthy fats so that you are able to recover from the loss of energy from the workout, stave off hunger, fuel your body, and fight fatigue.

The first order of business here is to make you aware of the time interval that you need to maintain between your pre-workout meal and your workout.

The Timing of Your Pre-Workout Meal

Your pre-workout meal needs to be consumed at a specific time for your body to function properly. It is an important aspect of your pre-exercise nutrition. Ideally, it is recommended that taking it 30-180 minutes before your workout is healthy. This way you can ensure that you are neither digesting the food while on the gym floor nor have you depleted all the calories from it while working out.

It should also be noted that the timing differs from person to person. Initially, it might just be trial and error and you would have to go through a series of experiments to find out which time frame works the best for your body.  

If you prefer working out first thing in the morning, chances are high that you won’t be able to consume a full meal. For you, a light breakfast or a small snack is recommended. For those who workout later in the day, you can take a small snack 30-60 minutes before the workout. If you are planning to take a meal, it should be 120-180 minutes before the workout.

The rule of thumb is that the sooner you eat before your workout, the simpler and smaller the meal should be. This would help you in avoiding any stomach ache or discomfort during exercising.

Hydration

We can’t stress enough on the importance of hydration. When your body is well hydrated, it will enhance your performance. This is why we strongly recommend you to consume both water and sodium before exercising as you will lose both of them during exercise through sweating.

As far as the quantity of water is concerned, the American College of Sports Medicine recommends that one should drink 500-600 ml of water at least four hours before exercise and 200-300 ml of water 10-15 minutes before exercise.  If you consume a beverage that has sodium content in it, the benefits will multiply.

Alright, let us now focus on the macronutrients, which are essentially the dietary compounds that your body needs in large quantities for it to function properly. These macronutrients are carbohydrates, proteins and fats. These are your key source of energy and each of them can contribute differently to your meal before workout.

Carbohydrate

Carbohydrate-rich food helps in ensuring that your body has sufficient energy to perform well. Your body utilises the glucose from carbs for fuel. This is especially required for those who are engaging in resistance and cardiovascular exercises.

When you consume carbs, they break down into glucose. The glucose then enters our muscle cells and provides us with the fuel to exercise to the best of our abilities. The glucose is stored in the form of glycogen in your body, which are dipped into reserves when you are putting your muscles to work.

This is why eating carbs is essential before working out. It makes sure that you would have additional glucose in your tank if you need it to replenish the lost glycogen content. Without the intake of carbs, you would feel lethargic and you would be tempted to throw the towel.

Therefore, your list of what to eat before workout would be incomplete without carbs. Some of the ideal carb-rich foods for your pre-workout meal are as follows:

• Rice
• Oatmeal
• Cracker
• Granola bar
• Broccoli
• Lentils
• Beans
• Whole-grain bread
• Whole-grain pasta
• Sweet potatoes
• Quinoa
• Banana
• Beetroot
• Orange
• Blueberry
• Apple
• Grapefruit
• Chickpeas

Protein

Protein helps in improving your athletic performances and in increasing the growth of your muscles. When you include protein in your pre-workout meal, you would experience better muscle recovery and increased strength and lean body mass.  

Studies have shown that your body would have a positive anabolic response if you consume just 20 gm of whey protein before exercise.  

Protein is especially recommended for those who are into weight training since when you lift weights, small tears are created in your muscle fibres. These tears are repaired when you rest, which, in turn, helps in making your muscles stronger and bigger. All these are possible only when you intake protein in the meal before workout.

Proteins are responsible for supplying amino acids to your body, which, in turn, help your performance. Go for easy-to-digest protein and make sure not to eat too much protein before a workout, else you might experience stomach ache halfway through your workout. The recommended amount of protein intake is 1.6-1.8 gm for every pound of your bodyweight. This would suffice you in building muscle.

So, when it comes to what to eat before workout, you need to include protein-rich food items such as:

• Salmon
• Tuna
• Nuts
• Bans
• Eggs
• Soy
• Beef
• Lamb
• Pork
• Milk
• Yoghurt
• Cheese
• Peanut butter
• Almond butter

Healthy Fats

Fats are the ultimate source of energy for your body.  So, it should be no surprise that the next item on our list of what to eat before workout is fat, or to put it more specifically, healthy fats.

Consuming fats before your workout is advised because your body digests fats slowly than carbs. As such, your body won’t be able to break down and absorb the fat and deplete it before the workout begins.

Although we don’t suggest eating a fat-only meal, you need to include some variation of healthy fat so that your pre-meal workout falls under the balanced diet category.

Stay away from trans fats and saturated fats as they would have a negative impact on your body. Unsaturated fats are what you need in your meal.

Here are some examples of healthy fats that you should include in your pre-workout meal:

• Avocados
• Nuts
• Seeds
• Olive oil

Caffeine

Many people are addicted to caffeine and feel that they would have to completely cut it off from pre-meal workout.

However, there is good news for you because contrary to popular belief, caffeine can help increase your power and strength. In addition, it stimulates the burning of fat and reduces any feelings of fatigue.  

So, you can consume caffeine in the form of tea, coffee, energy drinks, or even pre-workout supplements and pills. Caffeine won’t affect your performance during your workout routine.

The peak effects of caffeine are usually seen 90 minutes after consumption. If you want to take caffeine, then we suggest taking it 15-60 minutes before your workout regime.

Ideal Pre-Workout Meals

Now that we have acquainted you with the individual food items that are healthy for you to eat before your workout regime, it is time that we recommend some wholesome meal to you. Remember, we aren’t asking you to consume them all. Pick and choose whatever suits your taste and needs. We just have tried to broaden the list by including a diverse food range.

Alright, some of the ideal pre-workout meals that you can enjoy are as follows:

• Oatmeal with low-fat milk and fruit
• Peanut butter and jelly sandwich
• Trail mix
• Fruit and yoghurt smoothie
• Chocolate milk
• Whole-grain turkey wrap
• Chicken, brown rice, and veggies
• Egg and whole-wheat toast
• Low-fat latte and an apple
• Salmon With Sweet Potato
• Greek Yogurt and Fruit
• Chicken thighs, rice and steamed vegetables
• Oatmeal, protein powder and blueberries
• Scrambled eggs, veggies and avocado 

Summary

So, as you see the type, amount and the timing of food that you intake before a workout has a direct effect on your performance. So, stay hydrated and make sure that your pre-workout meal is essentially a balanced diet.  The presence of macronutrients – carbs, proteins and healthy fats will enhance your performance.

Moreover, maintain a proper time interval between your pre-workout meal and your workout regime so that you neither are out of energy while eating nor are you still in the process of digestion while working out. We hope our detailed guide of what to eat before workout will help you boost your performance further and that you are able to make the most out of your hard work.

We all have had those days where we felt so sick that we had to cancel an important meeting at work or miss out on our best friend’s birthday party. This situation is especially true when seasonal changes are going on. Of course, we can’t have a hand in controlling the weather, but we can definitely prepare our bodies to face disease-causing microbes. How do we do that, you ask? Well, we do that by planning our diet and including various types of immunity-boosting foods in it. Moreover, with proper diet, we can even prevent the COVID-19 virus from entering into our body and making us sick.

Today, we are going to take a look at the food items you have to indulge in to strengthen your immune system. But, before we do that, let us understand how changing your diet can bring about a whole lot of difference to your health.

How Do Immunity-boosting Foods Help Our Body?

Our bodies are most vulnerable during seasonal changes, whether it is the arrival of the summer or winter. Most of us fall sick while adapting to the changing temperature. Also, disease-causing microorganisms lurk on every imaginable item, whether it is the doorknobs or the keyboard of your computer. Not maintaining proper hygiene such as washing hands before eating or not clipping nails from time to time also infects us, leading us to suffer from cough, cold, fever, and diarrhea, among others.

If you are one of those who think that these are simple, harmless diseases and can be easily treated with medicine, let us tell you where you are going wrong. When you get dependent on medication for a prolonged period, your body loses the ability to naturally heal itself and is in constant need of a foreign object (in this case, your medicines) to conduct its daily functions.

Therefore, precaution is better than cure, and you need to take preventive measures so that these diseases don’t occur in the first place.  As we stated above, a natural way to do this without incurring any side-effects is by simply altering your diet. Don’t worry! We are not asking for some dramatic changes in your diet. We just want you to add some immunity-boosting foods to your existing diet.

These food items are rich in minerals, vitamins, and antioxidants that strengthen your immune system. The presence of zinc, probiotics, curcumin, selenium, beta-carotene, and vitamins C and D in these foods helps in providing a protective layer to your body. They not only kill the harmful microbes but also decrease inflammation and accelerate the activities of white blood cells so that you live a disease-free life.

Best Immunity Boosting Foods That You Need to Bring Home

Oddly enough, most of the foods that improve the immune system are simple, affordable items that are available throughout the year. These are not magic elixirs! It is very well possible that these food items are lying in your refrigerator, getting ignored by you. Take a look to find out.

Broccoli

When it comes to the question of what to eat to increase the immune system, our first recommendation is broccoli. Rich in vitamins A, C, and E, broccoli is almost like your natural medicines. Their antioxidant properties along with the fact that they are highly fibrous make them the top-most priority of many nutritionists and dietitians.

Make sure you cook them as little as possible so that they retain their natural properties. In fact, we even suggest you have them raw.

Yogurt

Yogurt can be a pretty polarizing food item. You either love them or you absolutely hate them, especially those who are not a fan of dairy products. But whichever side of the fence you stand on, you can’t deny its immunity-boosting power.

When you are hitting the grocery store to buy yogurt, please ensure that you buy the ones that have “live and active cultures” printed on their labels, such as Greek yogurt. Besides, avoid pre-flavored yogurts that come loaded with sugar. Try and consume the plain yogurts instead.  If you have a sweet tooth, just add in honey or some sweet fruits to your yogurt.

Of course, if you are lactose intolerant, you need to ignore yogurt.

Papaya

Next up in our list of immunity-boosting foods are papayas. Rich in papain (a digestive enzyme), these fruits have anti-inflammatory effects that are extremely beneficial to your health.

They are also rich in vitamin C, which improves the immune system. Believe it or not, papaya contains 224% of the daily recommended amount of vitamin C. Besides, they also contain vitamin B, folate, and potassium, all of which helps in fighting off harmful diseases.

Garlic

A mandatory item in almost every cuisine in the world, garlics are not only healthy, but they make our foods delicious. So, it means you will get to increase your immune system while gorging on those yummy dishes. What more can you ask for?

Since garlics contain allicin, a sulfur compound, they help in healing infections, lowering blood pressure, and in slowing down the hardening of arteries.

Ginger

Whether it’s decreasing inflammation or taking care of sore throats and even nausea, gingers have been valued since the dawn of time for their multi-beneficial properties.

It has been found that gingers have heating elements in them in the form of gingerol. Besides, they are recommended for people with high cholesterol levels and those who are suffering from chronic pain.

Turmeric

Another anti-inflammatory food item, turmeric helps in treating rheumatoid arthritis and osteoarthritis, alongside strengthening your immune system.

The bright yellow color of this spice is due to a high concentration of curcumin, which helps in preventing muscle spasms, and other exercise-induced damages. This means that this is a mandatory food item for all fitness freaks. So, next time you make a curry for your lunch, add in a dash of turmeric in it.

Sweet Potatoes

An average sweet potato contains 120% and 30% of the daily recommended value of vitamins A and C respectively. This makes them one of the popular immunity-boosting food items in the market.

The best part about sweet potatoes is that they are fat and cholesterol-free foods, which is music to the ears of patients who have diabetes and high sugar level since they allow you to enjoy sweetness without facing the ramifications from it.

Wheat Germ

The most nutritious portions of wheat grains are the wheat germs, which are the innermost part of their kernels. They are rich in zinc and vitamins B and E, which help your body in combating disease-causing microbes.

Wondering how you should eat them? Just sprinkle them on your morning cereal, afternoon yogurt or dinner dessert. You can also use them in place of breadcrumbs while making any dish that involves meatballs or meatloaves.

Spinach

Spinach is rich in antioxidants, beta carotene, and vitamin C, thereby making it a mandatory item in our immunity-boosting foods list. Having spinach frequently increases the chances of your immune system in successfully fighting off infections.

Much like broccoli, cook them as little as possible so that they don’t lose their nutritious properties. Mastering the art of cooking them lightly enhances their vitamin A proportion as well as helps in releasing other beneficial nutrients from oxalic acid that is present in them.

Oysters

One of the most underrated food items that people just pass off as a delicacy, oysters are powerhouses that contain a whole bunch of important vitamins and minerals that help improve the immune system.

They contain 190%, 45%, and 20% of the daily recommended value of selenium, iron, and vitamin C respectively. This seafood also contains decent proportions of vitamin A and zinc. So, have them raw or cook them in a stew or have them scalloped, whichever you want.

Poultry

Poultry items such as chicken and turkey have a high content of vitamin B-6 in them that plays a major role in all the chemical reactions that take place in your body. They also help in generating new red blood cells.

Having chicken in stock or broth form is extremely healthy since chicken bones are rich in chondroitin and gelatine that help in fast healing.

Green Tea

Green tea contains various types of antioxidants such as flavonoids and epigallocatechin gallate (EGCG) that helps increase the immune system. We recommend green tea over black tea because the fermentation process of the latter destroys a lot of the ECGC.

Besides, green tea is rich in the amino acid L-theanine that helps in the production of germ-fighting compounds in your T-cells.

Sunflower Seeds

Sunflower seeds are great immunity-boosting foods since they contain magnesium, phosphorous, and vitamins E and B-6. They help in regulating our immune system, thereby keeping off disease-causing germs away.

Now, we understand that sunflower seeds are a bit difficult to get hold of in comparison to the other food items listed here, but we are sure you can buy them online if the nearby grocery store doesn’t keep them.

Watermelon

Summer afternoons are incomplete without a healthy slice of watermelon. These juicy fruits contain potassium, glutathione, and vitamins A, B-6, and C, all of which help improve your immune system.

Since they are water-based foods, they help you in staying hydrated in those scorching summer heats.

Almonds

Much like watermelon, you can’t make a diet chart without throwing in some nuts in it. When it comes to boosting your immune system, no nut can outperform almonds.

Almonds have a high presence of vitamin E, which help increase your immune system.  Many food items contain vitamin E, but you can’t take in the benefits from them since it is a fat-soluble vitamin that requires fat to be absorbed. Almonds are rich in healthy fats, which mean they will help you in absorbing the much-needed vitamin E.

Final Thoughts

You need to remember that just one single immunity-boosting food won’t suffice. You need to have a combination of these aforementioned food items.  We have picked these items in consultation with our in-house nutritionists and dietitians because we believe in dishing out only the information that comes straight from the expert’s mouth.  Being one of the best multi-gyms in the country, our goal is to improve the overall health of our clients and to do that, we take in all the necessary professional help. So, eat healthily, stay hydrated, and improve your immune system.

Over the recent few years, people have gone gaga with the term – Intermittent fasting. A diverse range of individuals like bodybuilders, personal trainers, fitness influencers, and celebrities are abuzz with the benefits of this eating pattern to lose fat! Well, if you are unheard of this technique, let us help you with all the required information.

WHAT IS INTERMITTENT FASTING?

The first and foremost point you need to bear in mind is that Intermittent fasting should not be considered as a diet! Let’s consider this as an eating pattern. More specifically, it is the process of cycling in and out of the eating and non-eating periods. Despite the fact that people have lost weight through the Intermittent Fasting approach, it still should be considered as a lifestyle more than anything else. You can reap some far-fetched health benefits with this particular fasting included in your routine.

DIFFERENT INTERMITTENT FASTING METHODS

Different methods of this fasting practice can be availed which are as follows:

5:2

In this process, you divide the 7 days of a week into 5 days and 2 days. While you are going to follow your normal eating pattern for 5 days in a week, the other 2 days are your fasting days where you will still eat but you need to keep the calorie consumption between 500-600 calories.

EAT-STOP-EAT

In this particular Intermittent Fasting method, all foods will be restricted for 24 hours. You need to follow this routine once or twice a week.

16/8

The 16/8 fasting process allows you to intake all your daily calories within 8 hours and fast for the remaining 16 hours! You can follow this routine every day or a few times a week.

BULLETPROOF INTERMITTENT FASTING

This method quite closely resembles the 16/8 process but does have a significant difference or uniqueness. In this process, you need to have a cup of Bulletproof Coffee in the morning which will keep your hunger pangs at bay while you will still be on the diet!

REASONS TO INCLUDE INTERMITTENT FASTING IN YOUR DIET PLAN

There is more than one reason why you should include the Intermittent Fasting in your diet plan. Once you know the reasons, you will be bound to avail the benefits offered by this particular fasting and diet program. Let’s have a look at some of the most viable reasons to choose this diet plan over others.

USEFUL FOR FAT LOSS

Among the key components of the fat loss program, one of the most vital aspects is the calorie restriction. So, the intermittent fasting can help you lose your fat by sustaining the calorie deficit which will be achieved by eating between the pre-decided time frames.

EASY PLANNING

Those days are over when you had to prepare 5-6 meals every 3 hours. Through the Intermittent Fasting method, you can have fewer meals in a larger quantity! If you are super-busy with your work schedule and find yourself stuffing food in the last minute, this can be the best trick to avail.

MUCH EASIER THAN DIETING

The foremost reason behind the diet failures is not having wrong foods, the main reason is that individuals on the diet fail miserably while sticking to it in a consistent manner. This workout makes the whole diet about nutrition and less about the actual eating behaviors.

Diets seem easy at first but when it comes down to the nitty-gritty, it becomes tougher whereas the Intermittent Fasting may seem tough at the beginning but becomes easier with time.

So, the above is all about the Intermittent Fasting and the benefits of it. If you are willing to get into a fit shape and want an easy diet plan to help you achieve the goals, Intermittent Fasting can be a viable option. However, the weight loss programs are also there which would help you lose your fat in the gym. Now, follow the fasting and find your fitness in the best way possible.

Maybe all of us are aware of the feeling of overindulging during our meal session but nobody knows the reasons for overeating! This starts from just an acquitted hunger pang and leads to our helplessness in controlling our appetite which ultimately leads to a lot of overeating and its penalties! That feeling of lethargy, laziness, bloating, queasiness, and many more go on!

Most of the people would not mind the feeling of overweight once in a while especially when the food is worth eating. If the food is tasty enough and it is consumed occasionally, it is fine to lose control over your taste buds and stomach for the particular time. But the problem occurs when overeating becomes a practice for you and you start feeling the side effects of it more often.

In this article, we are going to explain to you the reasons and situations which are responsible for your overeating habit and future regret. So, be cautious while engaging in the following practices.

RECKLESS BINGEING AT THE SOCIAL GATHERINGS

Can you guess, what is the most exciting aspect of a party? Well, different individuals would take different names but the one common aspect will be the foods. Most of the weight watchers start planning and anticipating for the delectable foods which will be available at the party!

They plan to indulge those delicious foods in the most quantity. In that quest, they often skip their lunch and even breakfast to make space for the yummy foods! That’s how the overeating process begins – We never intend to miss a single dish of the party which is why we make space by skipping breakfast and lunch. Consequently, in order to fill the void, we pack ourselves with an excessive amount of food at the party that is considered a viable reason for overeating and lethal for health!

INSUFFICIENT NUTRIENTS IN BODY

You might be lacking the nutrition in your body if you find yourself constantly thinking about food and going through hunger pangs in a day. It may be possible that you are trying to control your appetite by indulging healthy and clean foods, but it is also very much possible that you are striping your body of nutrition.

You need to understand one firm fact that fruits and salads at meal times are not enough to stay healthy. Following this routine will make you way hungrier than your imagination.

Intaking too many refined carbs is also capable of making you feel hungry at a rapid rate which will lead you to the binge eating. The reason behind this is refined carbs may provide initial energy but eventually cause a spike in insulin in the human body which leads to the dip in sugar level leading to a craving for food very soon and overeating at last!

IGNORING THE PORTION SIZE

You may start overeating and feel uncomfortable later on owing to the reason that the suitable portion sizes may differ from one person to another. Not knowing the correct portion size for you can cause the issue. You must have a fair knowledge of your portion size and stick to it even at a party you are attending. Filling your plate with all the available dishes and gathering them in your stomach is the worst thing you can do to your health.

Even the simplest meal can be of great enjoyment when taken in the proper proportion. Without following the proper quantity or proportion, you can fall into a great danger of overeating which can end up with various health issues which are beyond your imaginations.

So, these are the top three vital reasons for overeating issues. As you have an idea now about the reasons for your overeating, you can start working on resolving these issues and eat in the best quantity that your body requires for functioning. So, we believe you would consider this article and improve your daily life. Moreover, if you require any further assistance regarding fitness, you can always visit our gym for the best fitness assistance.