Hi Komal,
My husband is doing WFH like others from the starting of COVID.
His job is into shift (1 pm to 2 am).
He is on a regular strict diet from the last one year since he had to face severe problem due to penicillin reaction last year. Due to that he has been facing gastritis issues and a tensed feeling (how to say... muscle shivering would justify I guess).
His diet includes
Morning: 3 idlis with ginger chutney/sambar
Mid-morning snack: Any fruit
Lunch: 100 gms rice with curry and curd
Evening: 15 almonds with chai/coffee (using honey instead of sugar)
Night: 100 gms rice with curry and curd
Late night snack: 100 ml diluted milk
Exercise: He makes sure that he completes 10,000 steps in the whole day. Yet, he is unable to reduce weight. His current weight is 100 kgs.
Kindly help me out.
Thanks and regards,
Sindhura
Ans: Fitness is acquired by an increase in lean mass and reduction in body fat percentage. Following a regular workout with a good balance of nutrients is the key to overall health.
Your husband’s diet seems to lack in protein. He must include protein-rich foods in his diet like low fat dairy products, eggs, nuts, sprouts, beans, etc, and adopt strengthening exercises to increase his stamina and muscle mass.
Vegetables are an important source of fibre and play an essential role in gut health. Include salads, fruits and more vegetables in his diet.
Fibre contributes in increasing metabolism and helps in lowering the glycaemic index.
Add more complex carbs in his diet and include anti-inflammatory foods to increase his immunity.
