Category Archives: Diet

How To Make Your Own Diet Plan in Just 30 Minutes

When it comes to achieving your fitness goals, you need to consider three important factors which are Good Exercise, Healthy Diet and Proper Rest.

If you miss even one of these factors, your progress can be hindered.
While focussing on your exercise and sleep, you need to pay extra focus on your diet because a good diet plays a crucial role in taking your fitness on another level.

When it comes to diet, the simple rule is, if you want to lose weight you need to eat a little fewer calories and if you want to gain weight you need to eat little extra calories.

Now, the question is how many calories less or extra?

If you can put 30 minutes, I can show how you can make your own customized diet plan without any professional help.

I am using Harris-Benedict Formula and some basic calorie calculation methods to explain how you can calculate your calories as per your fitness goal (weight loss or weight gain).

I have given all this information in my e-book which is completely free.
You can download your copy of the e-book on “How To Make Yor Own Diet Plan in Just 30 Minutes” by clicking on the button given below.

Click on the below “Download E-book” button which will take you to my home page.
Once you come on the home page, scroll down till the end where you will see a sign-up box.
Sign-up yourself and download your copy of the e-book for free.

After sign-up, you will receive your copy of the e-book in 1 day.
This book has all the information on how you can make your own customized diet plan.
So, click on the button above and start making progress on your fitness goals.

If you have any queries regarding the e-book, you can comment down below and I will reply on the same.

Thank You!

8 Easy Tips on Eating Healthy while Working Long Hours

We all want to be healthy, but we are so busy in our daily routines that we forget to take care of our own health.

I am sure you are facing the same problem.
Due to the tight deadline of the project or report, you forget to eat on time, to carry home-cooked food, then eat something unhealthy with chai in the evening just to suppress your hunger.

You know that home-cooked food is good for you, you know that eating two-three slices of cake in the cake cutting party at the office is not good for you, but still, you can’t control.

You know that fried vada or samosa is not good for you, but you tell yourself, “Ek din se kya farak padega” and you do it again & again.

The party that you attend every weekend with your office friends, you know that food and drinks are not going to make you healthy.
Still can’t help it, right?

You know you need to start eating right and form a healthy eating habit, but pushing it for tomorrow every day.

Habits are not formed in one day, it takes days even months to imbibe one good habit, but it takes one second to convince yourself to break that habit and falling into that vicious circle.

I am going to help you with some tips which I have used to eat healthy when I am at work.

These eight tips will help you in building understanding and creating a healthy eating routine.

But before these tips, I want to share some personal thoughts on eating healthy.


Until and unless you make a choice of becoming healthy, you cannot take that first step to change yourself. Nobody can push you to become healthy.

The external motivation will last for some time, but what is after that?

Stop being dependent on external motivation, let it come from inside you.


Once you start following these tips, you will start seeing changes in your body, you will start feeling better, looking better.

If you are an obese or overweight person, you will lose some weight and might reach the desired weight, but the journey doesn’t end there.

Even after you achieve your health goals, you should take it as a lifestyle.


Proteins, Fats, and Carbohydrates are three macronutrients.
You should have enough knowledge to know what macronutrient you are getting from what food.
No, I am not telling you to start measuring your food but have a rough estimate.
At the end of the day, you should know what macronutrient you consumed the most so that you can keep a balance of all three the next day.

Now, let’s start with 8 tips on how you can eat healthy while working:


    Whatever you do in your life, it should start with a goal.
    Your goal helps you to be on track and not lose focus.
    Before starting this, have a goal of how you want to look, how much weight you want to reduce, etc.
    Your goal can be losing weight, gaining some healthy weight.
    It will help you to be focussed and not lose track.


    There are several studies which have shown that breakfast is the most important meal of the day. So, have a heavy breakfast and never ever skip it.
    If you start your day with a good heavy breakfast, you are less likely to get cravings in the middle of the day before your lunch and it will reduce your chances of munching onto something.


    Keep seeping water throughout the day.

    As per the several studies, daily recommended water intake for adults is 3-4 liters.
    Water also helps you to kill your sudden hunger cravings.
    Our bodies can not differentiate the craving for hunger and water.
    So, if you get a craving in the middle of the day, have some water.
    If your craving stops, it means it was because of a lack of hydration and not food.
    If it does not stop, it means you did not follow the first point.


    If you want to be consistent in your healthy eating habits, this is the most important tip. If you can successfully plan your meals in advance, there are fewer chances of you eating outside junk food.

    You should plan for at least a week ahead. Let’s say you want to plan your meals for next week, you can go shopping this Sunday or Saturday and buy some fresh fruits and vegetables and other grocery items for yourself which will be enough for you for a week. Then, you can stock them up in the refrigerator.


    You must have googled healthy recipes, watched tens of videos and then decided to stick to your old meals as recipes shown over there were difficult to make.

    So, it’s better to not get stuck and start making your own recipes which are easy and won’t take much of your time.


    When you are trying to get into a healthy eating lifestyle, the most unavoidable time of the day is evening. When your colleagues are munching on some unhealthy snacks, your willpower tends to get weaken seeing them.
    So, it is very important to have some healthy snack options with you.

    My most preferred snack options are roasted chana, roasted peanuts, boiled eggs, and an apple or orange. If you want, you can give it a try.


    How many times has it happened to you that you did not want to go to that office cake party or team lunch, but since you don’t want to upset them, you went and then regretted it?

    It is always good to say no when you need to.
    A simple “Thanks, I am fine” might work.
    If they still force you, you can share with them that you are trying to improve your health and can’t eat out.

    Sometimes it’s not as difficult as we think, try it.


    Let’s say it’s been a week since you are following your healthy eating routine, you can treat yourself with one meal in which you can eat whatever you want(still not losing the track and keeping a check on it).

    One meal a week, you can eat your favorite food, but just one meal and not for the whole day. Keep that in mind.

I hope you learned something new from this blog and will implement these tips in your day to day life.

If you have any questions or inputs, put it in the comments below and I will have a look at them.

Also, share this blog with your friends or colleagues who you think can get value out of it.

Thank you!