FRUITS OR PROTEIN ???
From childhood, we are seasoned in a way, that when it came to our parents or “bade buzurg” (respected oldies) at our home, good food or healthy food has different names across India. For in north, parantha and lassi if you did not eat then you did not eat anything. To south, where breakfast for kids begins and ends with idli, it changes from region to religion. Food brings people close. Since we are a group, which deals with fitness and healthy living, the most commonly mistaken wavelength that puzzles the mass is the difference between “healthy” and “calorie conscious”. Trust me both are way different from each other. See it this way, what is healthy, may not be for the calorie conscious, and what is calorie conscious or quantified food can definitely be healthy. Most women or mothers who come to me have some ingrained notion of healthy food. My mother read somewhere in a magazine that sprouts help in weight loss, and good for cholesterol and high blood pressure patients. So, no “quantified” she has decided to include sprouts thrice a day in her diet. In the morning -raw sprouts, afternoon with other salad vegetables in a big bowl like a salad, and evening in the form of chat with bhujia chutney etc. Is sprouts healthy? Definitely yes. Is eating as these mindlessly do her any good? A big NO. The moment you add things that go beyond your TDEE you will gain fat. No amount of healthy food can save you there. Same goes with fruits- and the numerous fruit-based fad diets. Fruit drink and detoxes, that do you more damage than good. Fruit is healthy? Yes! What is it compromised of? Carbohydrates and some vitamins. Can it replace proteins and fats? No. Do proteins and fats have importance in our body that cannot be solely taken care by carbs? The answer is, no macro or micro nutrient can substitute each other. All of them have their roles and importance in our life. You cannot replace fruits with chicken or ghee with jeera water. Its as simple as that. What does protein do? In the simplest of terms, our body itself is made of protein. When we workout and eat quantified nutrition, our body goes through wear and tear. Protein helps to repair and build up the body from the micro tears. Our body uses protein to make enzymes, bodily fluids, hormones etc that works for smooth functioning of the organs. Protein is an important building block of bones, cartilage, blood and skin. It helps you from “sarcopenia” at old age. So when you try to compromise on the protein macros by saying I will have fruit instead or something else that makes you feel that I am eating healthy? You will be compromising in all these aspects. What does fats do? Another misconception that we have passed down the generations is “jitna kam oil doge khane mein, utna healthy hoga”(the less oil/fat you add in food, the more healthy it will be). Fats give our body energy to support cell and structures growth. They keep our body temperatures warm, and protect our internal organs. Fats help our body absorb some micro nutrient and takes care of some hormones too. It is impossible to keep fats away from diet due to these reasons. It is therefore important to know which fat sources are indeed healthy and which can actually be detrimental to our health. Fats also contain 9calories per gram. So next time, think twice before feeling “I read in squats that fat is good, so let me eat the pakoda” :D End of Gyan? Trust your mentor. Trust the process; enjoy the beautiful transition of cocoon to butterfly. Set realistic goals. Question why, know the answers, keep grinding and results will show. If your mentor is giving a particular ratio of fats, carbs and proteins, trust the fact that there is a reason for the same, and its bound to show results if followed rightly. Easy tips for fruit lovers: Fruits like banana, guava, apricot, kiwi, cantaloupe, peaches, blackberries, peaches, and oranges have some fragments of protein in them. Calculate the macros. Add in overnight oat meals, smoothies, shakes with whey, porridges with other carb sources etc. But no matter what you do, due to the sweet nature of fruits you have to calculate the amount of fruit you want to include and cannot go overboard. Also, you cannot compromise on the amount of protein that is being given. If summers and no- veg protein sources get too heat building for you. You can have veg sources for a change. Add curd in diet that should take care of the heat and add a bit of protein too. Strawberries and watermelon have least number of calories. You can add volume of fruits without piling on too many calories in your diet. Don’t be blind to your body’s needs. Give justice to its needs 😅