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May 26

How to structure a healthy diet while you’re working from home during the coronavirus pandemic, according to n – Business Insider India

Diets that Work Comments Off on How to structure a healthy diet while you’re working from home during the coronavirus pandemic, according to n – Business Insider India

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The coronavirus pandemic uprooted most of our lives in many ways. We're now less social, less active, and way more anxious. It feels like we're in a state of limbo. As a result, people continue to veer away from their regular routines which is something you want to avoid.

A primary key to maintaining balance in your life is to keep a fully stocked kitchen with foods you'd typically eat as well as healthy options that help you feel full. By having more food at home, you'll be less tempted to make frequent trips to the store and order out (though, we're not against occasionally doing so to support local business). You'll also save money, which is never a bad thing.

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Cassetty suggests focusing on six main food categories: fruits, veggies, dairy, proteins, fats, and grains. She also says that it doesn't matter if you buy fresh, frozen, canned, or dried versions of these foods but you should have a strategy in place to assure nothing goes to waste.

Below, Cassetty shared the best foods you can buy in each of the categories mentioned above.

"Your body gives you clues when it's painfully hungry and painfully stuffed, and chances are you've noticed those signals," Cassetty said. "But sensations of moderate hunger and moderate fullness are harder to recognize. Your body is really cool, and your appetite can level out as you're moving less."

On the other hand, Johnston added that your NEAT or non-exercise activity thermogenesis (a fancy way to say calories burned through non-exercise related movement) accounts for 15% of total calories burned in a day. As we're moving less, our energy expenditure goes down but Johnston doesn't believe it causes us to feel less hungry.

"Distract yourself in other ways and become more familiar with these sensations," Cassetty added. And as Johnston put it: "Hide your snacks."

"Focus on developing a new routine by doing things like waking up and going to bed at the same time, eating three regularly scheduled meals every day, and carving out time to both stay active and relax," Cassetty said. "Also, eating out of boredom is totally normal, so if you do find yourself nibbling on a cookie, be kind to yourself."

First, Cassetty stated that "the safe limits are one drink a day for women and two for men but how you space your drinks out matters, too, so don't save all the drinks up for one or two nights."

For those who count their calories, adding alcohol into your daily intake is another way to regulate your consumption and keep your calories in check. Johnston recommends adding 35 grams of carbohydrates and 10 grams of fat for every 12-ounce IPA, and 10 grams of carbs and 10 grams of fat for every 12-ounce light beer, spiked seltzer, and a shot of liquor. Stick to these numbers, and you'll probably only have enough room for one or two drinks.

See the rest here:
How to structure a healthy diet while you're working from home during the coronavirus pandemic, according to n - Business Insider India

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