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Top 7 foods that hold the key to fitness

Top 7 foods that hold the key to fitness
Courtesy: istetiana | Moment Via Getty Images

Bollywood star Arjun Kapoor has been in the headlines for his impressive weight loss and he recently shared some secrets behind his healthy transformation.

His message of fighting against the urge to binge on junk food struck a chord with many. The concept is quite simple: if you want to have one binge day or so-called cheat day, you must be fit and healthy for the other six days of the week. This means filling plate with nutritious grains, beans, lentils and fruits.

Here's a list of foods inspired by the Bollywood start’s routine that must be incorporated throughout the week:

Green vegetables
Consume green veggies three to four times each week. Broccoli, peppers, brussel sprouts, and leafy greens such as kale and spinach should be part of your daily diet.

Whole Grains
Consume whole grains at least twice a day. Look for whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour, or a multigrain flour. Each serving of a high-fibre food contains 3 to 4 grams of fibre.

Beans and Lentils
At least once a week, try to eat a bean-based dish. Add legumes, such as beans and lentils, to soups, stews, casseroles, salads, and dips, or consume them on their own.


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Eat two to three servings of fish every week. A serving of cooked fish is 3 to 4 ounces. You may eat mostly local seafood with a side of salmon, herring, and bluefish.

Consume two to four portions of fruit every day. Take berries such as raspberries, blueberries, blackberries, and strawberries.

Flaxseed, Nuts and Seeds
Every day, add 1 to 2 tablespoons of ground flaxseed or other seeds to your cuisine, or include 1/4 cup of nuts in your diet.


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Organic Yogurt
Men and women aged 19 to 50 require 1,000 milligrammes of calcium per day, while those aged 50 and over require 1200 mg. Three to four times each day, consume calcium-rich foods such as non-fat or low-fat dairy products.

Most importantly, don't forget to drink 8-12 cups of water daily. Remember, food should be enjoyed while following some discipline.


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