Nutrition FAQ’s

A balanced, wholesome and nutrient dense diet consisting of a good amount of protein, fiber, healthy fats and low to moderate carbs.

All the calories we consume can be broken down into three macronutrient categories –

  • Protein: building blocks when it comes to building or retaining muscle (eggs, chicken, fish, tofu, paneer, protein powder etc.)
  • Carbs: your body’s primary source of fuel and energy (rice, roti, oats, fruits, etc.)
  • Fats: crucial for many health related factors like hormone production and brain health (olive oil, avocado, egg yolk, nuts, etc.)

No matter what your fitness goals are, adequate protein consumption is crucial for health and longevity. The benefits of adequate protein consumption are –

  • Recovery from the daily ‘You vs You’ workouts.
  • Building or retaining lean muscle mass which maintains healthy joints, prevents us from injuries.
  • Production of antibodies that build our immunity
  • Requires or burns the most calories to digest
  • Maintains healthy hormone regulation and keeps our blood sugar in check

No. Consuming more calories than what you burn over a consistent period of time will make you gain weight or make you ‘bulky’ or make you gain fat. A protein rich diet will save you from looking “ill”.

No. Reiterating the fact that consuming more calories than what you burn over a consistent period of time will make you gain weight or gain fat. However, during this period, we all are leading a more sedentary lifestyle hence carbs aren’t the most essential macronutrient right now.

Which is whywe recommend a low to moderate carb diet if your goal is to lose body fat or maintain weight. Yes. You most definitely can consume carbs after 6pm. The timing doesn’t matter. The total quantity of carbs you consume in the day is what’s most important. For example, if you consume a Roti at 5pm, it has the same amount of calories and carbs as compared to if you consume the same Roti at 9pm. Our recommendation is to consume some carbs at dinner as it enhances sleep quality.

A diet rich in carbs is important for you if your goal is to put on lean muscle or to put on ‘healthy weight’. This will be explained in detail later.

We advice you to consult your nutritionist or general physician before making any changes to your current diet.

This is our opinion based on our knowledge: Yes, it is okay to consume a certain amount of carbs if you are diabetic but ONLY Low GI (glycemic index) carbs.

  • Hormone production and hormone regulation.
  • Brain health and functionality.
  • Main energy source for involuntary body functions (heartbeat, digestion, etc.)

No. We don’t recommend any extreme diet during this period. Please refer to Q1

Very important. Benefits:

  • Satiety and helps keeping you full for a sustained period of time.
  • You can consume a large portion of vegetables without worrying about calories.
  • They consist of essential vitamins and minerals for good health.
  • Plays an important role in digestion.
  • If your goal is to reduce body fat or to maintain weight, we
    recommend you to divide your plate in the following way:
    1/2 the plate must consist of any protein source
    1/4th of the plate must consist of any vegetable of your choice and
    1/4th of the plate must consist of carbs.
  • If your goal is to gain lean muscle or to gain healthy weight, we
    recommend you to divide your plate in the following way:
    1/2 the plate must consist of any protein source
    1/2 the plate must consist of carbs
    + a bowl of vegetables on the side

This is more of a personal preference. We recommend anywhere between 2 to 4 meals per day. However, give most importance to food and nutrient quality rather than meal frequency.

Again, this is more of a personal preference. We advice you to consult your nutritionist or general physician before making any changes to your current diet.

This is our opinion based on our knowledge:

IF has proven to be a beneficial tool for people whose goals are to reduce body fat. Due to the short eating window, people end up eating lesser than usual.

IF has also proven to have other benefits such as improved cognition, reduced inflammation, reduced blood pressure, etc.

  • Extra virgin olive oil OR Olive oil
  • Cold pressed coconut oil OR Coconut oil
  • Avocado oil
  • Ghee OR Butter
  • PAM spray OR Butter spray OR Any other cooking spray (low calorie options)

Yes. We believe in a balanced lifestyle. Everyone is aware of the fact that alcohol should not be over consumed.

Our recommendation: once a week and low calorie options such as gin, vodka, and tequila.

Avoid mixers as much as you can such as canned juices and aerated drinks.

Yes. The only sugars you should consume are from fruits and whole foods. Avoid refined sugars such as corn syrup, white flour, brown sugar, soft drinks and ice creams.

Yes. Fruits are high in fiber and micronutrients. Our recommendations: pineapple, pomegranate, watermelon, orange, apple and blueberries.

We recommend consuming 1 serving of fruit (a small plate) per day.

Yes but only ‘diet’ aerated drinks. Again, please consult your nutritionist or doctor before taking any advice.

We recommend 1 diet aerated drink every 2 days.

Tofu, Lentils, Tempeh, Seitan, Mock meat, Halloumi, Edamame, Spirulina, Vegan Cheese & Plant Based Protein Powders. (Ace Blend)

If you are a vegetarian, all vegan options plus Paneer