Diet To Accompany A Steady Walking Regimen
The Right Nutrient Break Up In Your Diet:
Carbohydrates – 50% of daily calorie requirements should be in this category. Complex carbohydrates such as whole grains, fruits and vegetables make up this category.- Proteins – 30% of calories make up this section and can be source from meats, eggs, milk, lentils and soya.
- Fats – 20% or less (for weight loss).
Physical Activity: Try to walk, or do some other exercise, for an hour every day and include activities such as shopping, walking the dog and ironing the clothes. Such activities help manage weight and also promote overall well-being. Mild to moderate intensity exercise such as walking 4 to 5 km per day, at least 6 days a week, can keep the metabolic rate high. A raise in the intensity of the workout will have added benefits and is advocated if your fitness level is high. An hour or more can be spent walking briskly to increase the intensity of the workout and control weight. It is advisable to include strength training and flexibility exercises to sustain overall benefits.
Do’s and Don’ts:
Avoid processed foods, high sodium intake and refined sugar.- Have the whole fruit instead of its juice.
- Eat small portions, avoid overeating.
- Avoid alcohol as a habit.
- Drink plenty of water, 1 to 2 litres through the day.
- Do not overcook vegetables.
- Reduce the intake of fatty foods.
