TFC EDITORIAL, Author at The Fitness Cafe

February 28, 20184940

Good health is a combination of healthy eating and exercising. No one can ever build a lean muscular body by eating junk. You have to feed the right kind of food in right quantity to sculpt and strengthen your body inside out. So to lose weight it is crucial that you stick to a healthy eating plan that takes care of your body’s essential nutrient requirement and calorie intake.

Healthy Eating Plan to Lose Weight


The good news is you don’t have to starve to keep your weight in control or keep hopping on the treadmill all the time. If you stick to options from following healthy eating plan, you can lose a good amount of fat.


  • Importance: If you kick start your day with a lukewarm glass of honey lemon water, half of your job is already done. It is trusted to boost your metabolism and trigger fat burning mechanism. Never skip breakfast. If someday you fall short of time for a full breakfast meal, go for a glass of juice and handful of nuts or a handy sandwich.
  • Calorie intake: Ideal calories in a breakfast should be anywhere from 300 to 350.
  • Tip: Your breakfast should be rich in protein and fiber. It should include carbs and healthy fats in decent quantity. It keeps you satiated and increases your BMR. Also it boosts your metabolism and allows you to spend more energy during the day.

Food options:

  1. 2 Hard boiled eggs / scrambled with whole grain toast
  2. A bowl of oatmeal with freshly sliced fruits
  3. Apple-almond pancakes
  4. Stuffed Avocado
  5. Quinoa porridge
  6. Cheddar and spinach quiche
  7. Sweet potatoes and cheese muffin
  8. A bowl of sprouts with fruits
  9. Multi grain toast with peanut butter and banana
  10. Smoothies or juices

Mid Morning Fruit/ Salad

Importance: The best part about fruits is that they are consumed raw which keeps its nutritional value intact. However you can experiment with your favorite leafy veggies and fruits and make healthy salads.

Calorie intake: Fruits have very low calorie content. When consumed in form of salad with cheese, its calories spikes up, but still much lower than other junk snacks you might have had.

Tip: Fruits are rich in fiber, vitamins, potassium, iron etc. They have low sodium and calorie content. The sugar in fruits called fructose is low on glycemic index. Consuming fruits also keeps the risk of many diseases like heart diseases or blood pressure at bay.

Food options:

  1. Fruits: avocados/ apple/ berries/ oranges/ pineapple/ grapefruit/ watermelon/bananas………and the list goes on
  2. Beetroot, kale and pomegranate salad
  3. Fresh tomato and zucchini salad
  4. Strawberry-spinach salad
  5. Watermelon feta mint salad
  6. Mango avocado salad
  7. Lettuce-tomato-cheese salad


Importance: Eating at regular intervals is essential as it provides energy for daily activities. It supplies tired brain with some time and fuel for revival.

Calorie intake: Your lunch should supply you with 350 to 400 calories.

Tip: Don’t bargain lunch time for working in the office. Lunch break allows you to relax and go back to work with more concentration. It should be a mix of vitamins and minerals and should not be high in carbs to avoid any sluggishness.

Food options:

  1. A cup of Brown rice with fish curry
  2. Grilled / barbeque Chicken with mushroom
  3. Chickpea stuffed pita
  4. Bean and spinach burger
  5. Lentils with baked potatoes
  6. Vegetables: Include vegetables like broccoli, peppers, carrots, onion in your sandwich/burger/sub/pizza.
  7. Turkey-lettuce wrap
  8. Sauté vegetables


Evening Snacks

Importance: Munch on a light evening or pre dinner snack to satisfy your appetite and have a light dinner.

Calorie intake: Evening snacks should not exceed than 150 calories.

Tip: Make sure that your snacks do not serve empty calories and have some nutritional content to offer.

Food options:

  1. Nuts
  2. Green tea
  3. Popcorn
  4. Soup
  5. Banana-nutella muffin
  6. Apple-peanut butter


Importance: Skipping dinner may let you wake up hungry in the middle of night. Therefore rather than skipping, have a light dinner to ensure sound sleep.

Calorie intake: 350 calories at dinner time should be sufficient for weight watchers.

Tip: Dinner should be taken a couple of hours before you sleep. It allows better digestion of food. Pick food that is low in carbs, lean protein and whole grains. A glass of skimmed milk afterwards will complete your daily intake of food.

Food options:

  1. Roasted chicken with rice
  2. Sauté beans
  3. Pork lettuce wraps
  4. Mac and cheese
  5. Beef and lemon rice
  6. Grilled fish tacos
  7. Whole wheat spaghetti
  8. Shrimp Pasta
February 26, 20183320

In order to get the perfect build, we all fix a strict workout plan along with a well analysed diet regime. All of the planning though seems exciting in the start, often one gets burned with the enormous amount of details and rigidity, thus leading to a morale collapse even before beginning. As goes the saying, “ Well begun is half done! “, it is important to not get overwhelmed with details and rather focus on just getting started. Keep in mind a few starting strategies and bodybuilding tips to succeed in your endeavor.


Increase The Amount Of Weight You Lift With Time

It won’t make much of a difference in the long run, if you keep on working with the same amount of weight that you begun with. It is important to understand that the weight you lift needs to be constantly increased over time. Even if you continue to follow many fancy weight lifting principles but fail to keep increasing the amount of weight lifted over time, the muscle building process will go very slow. It is only when you get stuck with the weight, not able to increase it further, that you should go for strategies like drop sets and super sets. This will help in increasing the potential of the body, thus in time increasing your weight lifting capacity.


Avoid Going Till Failure

Many people practice body building by going till the end for each exercise, as long as they can push their bodies. What we need to understand that it is not important to lift till failure for each kind of set. This instead of helping build up the body fast, creates many other kinds of problems. In order to cause a muscle to grow, you don’t have to exhaust it completely. Only a small push better than the previous comfort level is needed with each step, rather than pushing till the extremes.

If you continue to practice the ‘push till failure’ regime you might end up with serious issues like  central nervous system fatigue. Another problem of ‘push till failure’ leads to use of a lot of energy and thus not enough is left to complete the entire exercise regime. Therefore, try to focus on one to two reps short of failure. This will build up the muscles and keep the energy coming.


Fuel Up

Amino Acids and Carbohydrates are needed to build up the muscles in the body. Just exercising and not supplementing it with the right diet with lead to malnutrition. This will leave the body feeling weak and drained and in turn show no specific results of the heavy exercising regime. It is thus important to fuel up both before and after the workout. The rest of the meals can be flexible as long as you are fulfilling your required calorie count.


Regular Change Is A Must

At times, even though you are following the perfect workout plan and doing everything right, it may seem you are not gaining any new muscle. This is a sign of a plateau. Plateaus can hit anyone until absolutely carefully avoided. A plateau is a time period of more than 2 weeks of working out without any significant progress. The only way to avoid a plateau is to constantly bring about changes in your program. This can be done by either shifting the order of the exercises, playing around with the rest time between sets or simply changing a few exercises every now and then.


Rest Is Important

Many a times we make the mistake of pushing to hard and allowing no recovery time. In order to build up the body, it is important to rest between workouts lest you want your body to feel weaker instead of charged up. Ideally, a day’s break between lifting weights is necessary. Even for the cardio focused chaps it is necessary to take regular weekly breaks for the best possible results.

About us

The Fitness Cafe started out when a couple of guys set out on a fitness goal that many believed to be impossible. One of the founders lost 48lbs in one year and is on his way to completing his first half marathon!