Nowadays, being sedentary has become an unwanted choice of our lifestyle. Being sedentary is not a healthy way to live, but at the time you are left with no other option. A sedentary lifestyle means where a person does not receive regular amounts of physical activity.
As per WHO almost 60 to 85% of the global population does not engage in sufficient physical activity. And physical inactivity is the 4th leading risk factor for global mortality.
Cardiovascular diseases, diabetes, obesity, high risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression, and anxiety are some of the diseases that happen due to a sedentary lifestyle.
Delhi’s top Nutritionist Avni Kaul says that a healthy diet and doing aerobic and strengthening exercise will offset the effects of time spent being sedentary.
It means you do not have to see helplessly as the pounds pile on.
In this article top Nutritionist and Dietitian Avni Kaul shares diet tips if one leads a sedentary lifestyle.
Focus On Fruits And Vegetables
Vegetables and fruits are crucial to a healthy sedentary diet because they are packed with nutrition while also being quite low in calories. The majority of fruits and vegetables are high in fiber, which keeps you feeling full. Fighting hunger is essential in sticking to a low-calorie diet because if one is not sedentary by choice, frustration can force to stress eating at the first sign of a hunger pang.
If you eat fruit for breakfast, a large mixed salad for lunch and at least 2 vegetables of different colors for dinner, you can eat 3 full meals daily while staying within your target calorie range.
Choose The Perfect Proteins
Even when you are not exercising, your muscles still need protein. Have lean protein such as chicken, seafood, peas, beans or egg whites. Grilling and broiling are the healthiest way to cook meats and fish. Apart from protein, seafood offers vital fatty acids that can help lower your cholesterol levels by increasing the high-density lipoproteins, or HDLs, in your blood. Proteins take longer than carbohydrates to digest, so they will also help you feel full longer.
Add non-fat or low-fat dairy, like yogurt, to your breakfast fruit for a sweet and filling start to your morning. Add protein to your lunch salad in the form of chicken or a boiled egg, and have a 4-ounce portion of chicken with your dinner vegetables.
Be Cautious With Carbohydrates
Carbohydrates are the dynamites on almost every dieter’s regime. They are tasty, soothing and versatile, and they are not bad for you as long as you opt for the right type. Limit starchy carbs such as white rice, white bread, cake, cookies, crackers, and packaged snack foods. The processed flour and refined sugars in them make a sudden spike in your blood sugar, which calls for insulin response. Once the sugar has been scrubbed from your bloodstream by the insulin, your brain will signal hunger, and you will want another helping or a second snack.
Consider oatmeal for a filling and hearty breakfast, or have a slice of whole-grain toast with cottage cheese. Use whole grains like brown rice, quinoa, oatmeal, and barley to add a little fiber and crunch to your lunch salad. Choose vegetables for dinners such as cabbage, carrot, and beet.
