We are surrounded by so many worse food choices that it gets easier to give up and hog on junk food. Junk food has become an inseparable part of our life. But is it really? Can we not survive without junk food? Of course, we can. All we need is a willingness to adopt a clean eating lifestyle and put in the efforts because trust me the ride isn’t easy.
Look around and you will find easily available junk food items that will satiate our taste buds for a moment but would create a far impending effect on our health. Everything about junk food is junk and it's important we understand the things we put in our mouths and the health we are gifting ourselves. At Hello Fitness magazine, we are here to help you adapt to a healthy lifestyle, one step at a time.
Warm water with soaked chia seeds/ warm water with honey- lemon/ Soaked cardamom water
It’s a great and brilliant idea to start your day with a glass of water. You can have a warm glass of water with ginger, lemon, honey and chia seeds to cleanse your system and strengthen your gut. If you can’t sip in warm water, skip that and sip in regular tap water. But nourish your body with water in the morning.
8:00 A.M
Soaked Nuts
Soak nuts and dry fruits like almonds, walnuts, and figs at night. It is recommended to soak your dry fruits overnight in water before consuming them. This is perhaps the best way to east nuts.
8:30 A.M
Breakfast
For breakfast, you can go with overnight oats or a hot meal like Poha, Idli, or Upma.
For overnight oats, mix your choice of milk and oats in equal proportion. Add seeds of your choice, nuts, fruit, some dark chocolate and a few drops of sweetner. Refrigerate the mix overnight and eat it for your breakfast. This is a perfect balanced meal that would keep you full for hours.
However, if you prefer a hot breakfast, a vegetable poha, upma or Rava idli works perfectly well. Pick what resonates with you. Remember that, healthy eating doesn’t mean you starve yourself. Prepare your meals in not more than 1TBSP of ghee/ oil.
11:00 A.M
Green tea/ Vegetable juice
Nourish your body with regular water intake. Sip on a cup of green tea or a cup of coffee at this time. You can skip this if you are feeling full.
You can skip your caffeine and sip in some fresh vegetable/ fruit juice.
Here’s a quick healthy recipe for beetroot smoothie that I love:
Blend together half a beetroot, half cucumber, some ice, a piece of ginger, 1 TBSP lemon juice, and soaked chia seeds with a glass of water.
This recipe takes 5 minutes to make and will keep you full for a long.
1:00 P.M
Rice/ Multigrain roti/ Oats/ Quinoa+ 1 small bowl Dal of the choice+ Vegetable of your choice.
Create a balanced plate for your lunch. You can pick a base of carbs by choosing roti or rice. Pair it with dal and sabzi. Make sure that the proportion of dal and sabzi is generous. It’s important you include a salad in your lunch, and more preferable if the salad has a source of protein in it. Have a salad before you start with rice or chapati. This would stop you from overeating carbs.
Find a way to add buttermilk to your routine. Pair it with lunch or sometime after that.
4:00 P.M.
Makhana Bhel/ Fruits
Take your snack time quite seriously. Don’t miss the snacks else you will overeat at dinner.
A handful of chana and mixed seeds along with a dark chocolate piece can work. You can also pick a fruit of your choice at this time. Just manage the portions. You don’t want to be having calories from meals while snacking.
6.30- 7:00 P.M
Dinner: Warm Salad and soup/ Sabzi and roti/ Moongdal dosa/ Vegetable Frankie
You can be as playful with your food as you want. Ensure that you add a generous proportion of vegetables to any recipe you make. This would reduce the intake of carbs and make you full quickly.
For a warm salad, saute your exotic vegetables and 100gram paneer in olive oil. Add salt, pepper and chilly flakes to it and you are good to go.
For a moong dal dosa, soak the moong dal for 4 hours. Grind together moong dal, ginger, chilly, cumin seeds, 2 tbsp rice flour and salt with some water. Make some paneer vegetable filling for your dosa. Now pour over the batter, flatten it out, flip your dosas and dig in.
With this, you will be done for the day. And the meals would fulfil all your nutrition intake and would curb your junk food cravings. It’s more about mind control to avoid junk food. I am sure you can do it. After all, we are on this fitness journey together.
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