Fighting Fit - Clean up your diet

WHEN it comes to living a healthy lifestyle, it is the combination of little things that makes a big difference.
Working out is only one third of the battle. The main factors are a healthy diet and proper recovery.
Regardless of the number of hours spent sweating it out at the gym, it goes to waste if paired with a poor diet.
A good 60-minute workout can be easily ruined by a cheeseburger.
That being said, taking drastic changes to eating habits can be difficult. It can also be quite expensive to enjoy a hearty, healthy meal, but taking baby steps will help ease into the habit without burning a hole in one's pocket.
Start with water
Hydration is key not only for good health, but also in the development of athletic pursuits. It is crucial to get the right amount of water before, during, and after exercise.
But be wary of teh tarik, fruit juices and even diet sodas. Many fruit juices contain 120 to 180 calories per cup despite containing high amounts of vitamin C.
Switching to water will ensure you don't drink your calories.
Not all carbs are created equal
It is very common for fitness enthusiasts who do not know any better to avoid carbohydrates like a plague.
The truth is, not all carbs are bad. The glycaemic index (GI) scale can be used as a point of reference. The GI scale ranks carbohydrates from 0 to 100 – the higher the number, the faster they are processed in the body.
Foods that are digested more rapidly cause spikes and drops in blood sugar levels while foods ranked low on the GI scale produce a more gradual rise in blood sugar and insulin levels.
Depending on goals and diet restrictions, a GI list (which can be found online) will come in handy while shopping for groceries.
Keep it real
Processed foods are an illusion. They often appear to be healthy when in fact, they are not. It is best to avoid them and opt for the real thing.
Real food simply translates to whole, unprocessed and unrefined.
A simple rule to follow is if it comes repackaged in a bag or a box, don't eat it. It does not need to be complicated.
Of course, Greek yogurt, honey and brown rice are an exception. A good example of processed food would be fast food or potato chips.
The local food market or pasar malam should have some fresh vegetables, fruits and meat. This could be a good starting point for anyone looking to clean up their diet.
Take it one step further by going organic – if you can afford it.
Go green tea
Green tea is one of the cheapest and most effective drinks to complement any workout as it has been proven to improve blood flow and lower cholesterol levels.
According to a study conducted by the University of Geneva, consuming green tea also raises metabolic rates and speeds up fat oxidation.
Green tea is also perfect for those trying to cut back on their caffeine habits as it contains less caffeine than coffee, but enough to produce an effect.
Add some lemon for that additional vitamin C boost and buy only a trusted brand.
Take it easy
Making changes to a diet can be a daunting task. As we are accustomed to eating on-the-go, these changes can be quite difficult.
Eating plans fall apart when it becomes obsessive. Don't be those people who walk around with a kitchen scale and calorie app to calculate every bit of food that they consume.
Follow a 80/20 strategy. Eat healthy 80% of the time. The 20% buffer will be the cheat meals and to avoid inconvenience when you're out with friends or on holiday.
It is good to "shock" the body by consuming a variety of food. This helps keep a high metabolic rate.
Change can be tough but taking it one step at a time will go a long way.
Consult a doctor before making any drastic dietary changes and remember, you can't outperform a bad diet.
Nevash Nair is currently on his own fitness journey in Thailand. Contact him via email at lifestyle.nevashnair@thesundaily.com