We’ve all heard quotes like ‘Abs are made in the kitchen’ or ‘It’s 80% diet and only 20% workout’ and as scientifically accurate it is, if you have that one friend who’s been your gym buddy for the last two years and still looks no different, beyond the realms of techniques of training, it’s highly likely they haven’t been eating right.
Food is the fuel to your body, the muscle damage that you do in the gym or in the field, food provides the fuel to recover and hence the muscles to grow. Since most votes suggested for my diet hacks during lockdown, here’s what I have been doing.
16:8 Intermittent Fasting
I don’t eat for 16 hours and eat only in a window of 8 hours which is mostly my first meal at 2 and last around 8-10 pm.
Here’s the usual;
2 PM- Ice cream (2 scoops)
3 PM- Pizza
8 PM- Oatmeal
Note: This is strictly for the lockdown tailored according to the low intensity of workouts
Recipe for the oatmeal is as follows:
~50g raw oats (Cook in boiling water)
Take a bowl and add 1 tablespoon Peanut Butter (I use chocolate PB), 1 banana and nuts
Add 1.5 Scoop whey protein
Add the cooked oats on top and mix well
Eat or cool in the refrigerator to eat (preference based)
Macros look somewhat like:
Carbohydrates- 71g
Protein- 45g
Fat- 26g
Fiber- 10g
Net Calories- 700
PS: During college, this is my go-to meal every day. I cook it in the morning and carry it along with me and eat it between class breaks. I find this to be an ideal Macro distribution.
Meal Two (Pizza)
Whenever it’s about diet, I preach IIFYM (if it fits your macro).
Once you know the number of calories you need for your goal, be it gaining muscle or losing fat, it gives you the space and power to be creative around your diet. You don’t have to punish yourself and get creative. Here’s the one I am making at home.
Step 1: Getting the veggies sorted
I add corn, capsicum, tomatoes, onion to which you can add olives, jalapenos, mushrooms according to preferences.
The key ingredient here is Paneer which is a must of 200g (as it will be the main source of protein in the meal).
Step 2:
For the base, you can make a dough with:
1 small cup wheat flour
½ cup semolina (rava)
1/4th cup of cream
Add salt to taste
Step 3: Sauté the veggies
I add a little of ginger paste and oregano to taste
Step 4: Getting the base ready
Cook just like you’d cook a roti on both sides on high flame until half cooked.
Step 5: Adding the sauce and veggies
You can choose to make your own sauce and I add ketchup and other sauces. Avoid adding too many sauces (not really that healthy in my opinion).
Spread sauce on the base and add the sautéed veggies.
Also don’t forget the cheese.
Since we’ve already half cooked the base how we leave it to bake on low flame for approx. 5 min to give that thin crust crisp.
Voila you have a thin crust pizza ready.
KEY TAKEAWAYS
Know your macros and be creative with your diet. It’s a lifestyle and not a life sentence.
The recipe above fits my macros and net calorie intake since I fast for majority of the day. You need to track your macros and add or remove ingredients accordingly.
You have a well-balanced macro with carbs from wheat base, protein from paneer, cheese and the base itself. You have good fats again from the dairy and a lot of fiber from the veggies. There’s no starchy white flour which helps.
I tried making this for the majority of the audience out there, vegetarians, pizza lovers, athletes, lifters etc. Feel free to tailor the recipe according to your taste and needs.
I do the same thing with wraps too and it’s equally delicious. Experiment!
Feel free to comment below if you want me to share my experience or cover something in the coming articles.
Stay safe and take care.
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