Yash Birla is not just a business icon but also one of the most popular fitness icons in India. He has been an active part of the fitness industry for around two decades. He loves to share the knowledge which he has garnered over the years.

The key to a healthy diet is to eat the appropriate number of calories for your level of activity and to balance the energy you use with the energy you exert, asserts Yash Birla. If you consume more calories than your body requires, you will gain weight because the energy you do not use is stored as fat. Moreover, you should eat a variety of foods to ensure a well-balanced diet and that your body receives all the nutrients it requires.

Learn more about healthy diet tips by Yash Birla in this article.

Eat fruit and vegetables

Every day, it is recommended that you consume at least five portions of various fruits and vegetables. Getting your five portions a day is simpler than it appears. Why not add a banana to your breakfast cereal or replace your mid-morning snack with a piece of fresh fruit?

Cut down on saturated fat and sugar

  • Saturated fat

Mr Birla shares that you need fat in your diet, but you must be mindful of the amount and type of fat you consume. Saturated fat and unsaturated fat are the two main types of fat. Too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease. Reduce your intake of saturated fat, and replace it with unsaturated fats from foods like vegetable oils and spreads, oily fish, and avocados.

  • Sugar

Consuming sugary foods and drinks regularly increases your risk of obesity and tooth decay. Sugars found naturally in honey, syrups, and unsweetened fruit juices and smoothies are examples of free sugars. Many packaged foods and beverages have surprisingly high levels of free sugars.

Many foods contain free sugars, including:
  • Sugary fizzy drinks
  • Breakfast cereals
  • Cakes
  • Biscuits
  • Pastries and puddings
  • Sweets and chocolate
  • Alcoholic drinks

Drink enough water

You must drink plenty of fluids to avoid becoming dehydrated. All non-alcoholic beverages count, but water, low-fat milk, and low-sugar beverages, such as tea and coffee, are healthier options. Soft and fizzy drinks with added sugars are high in calories and should be avoided. Drink plenty of fluids in hot weather and while exercising.

Choose whole grains instead of refined

You can easily make your diet healthier by substituting whole-grain bread for traditional refined grain bread. Refined grains have been linked to a variety of health issues. Whole grains, on the other hand, have been linked to many health benefits such as a lower risk of type 2 diabetes, heart disease, and cancer. They are also high in fibre, B vitamins, and minerals like zinc, iron, magnesium, and manganese.

Comfort Foods

Balance is the key to healthy eating. You can eat your favourite foods even if they are high in calories, fat, or sugar. The key is to limit your intake and balance it with healthier foods and more physical activity. Yash Birla says, “It’s important to shock your body once in a while. The additional calories keep your body guessing and keep you happy because you are not left craving anything. But binge in moderation, of course. I eat sparingly at parties if something appeals to me, but I don’t drink or smoke.”

Following these healthy diet tips by Yash Birla can bring a lot of change to your physical and mental health. He shares more such tips in his upcoming book which will be released soon.