Fitness is 70% diet and 30% exercise, it is commonly called the 70/30 rule.

When we say healthy diet for fitness it does’t mean that you have to starve yourself, contrarily, you are allowed to consume 5 meals a day just that you have to eat smart in order to lose weight. It is scientifically impossible to lose weight if you don’t change your diet at all. By doing exercise alone will enable you to build body strength, if your aim is to reduce dress size, healthy diet is the key.

How to eat smart?

First thing first, cut those junk foods. Junk foods like crisps, fries, fast foods are high in sodium, fat, calories; they are also addictive with empty nutrition. Stop buying is the best way to stop eating, replace them with unsalted nuts, dried or fresh fruits and dark chocolates, etc. We can change our habit overnight, that’s normal if you flinch. Even fitness body builders will allow themselves a “cheat meal” once in a while. When you have something to look forward to once every 7 days or 10 days to recognize your hardship could be a positive motivation. Just that the “cheat meal” has to be reasonable.

Which is worse for you, sugar or fat?

Sugars use in coffee, beverages, doughnuts, processed foods, candies are all refined sugars. Sugar provides no nutrition but only calories that contributes to our weight gain, it also increases blood sugar level quickly, it’s a high glycemic index (GI) food (I will discuss more about that in other post) that will result in increased craving for food. You probably know by now why you should cut down on sugar consumption. Replace the sodas with fizzy water, go sugar free coffee, eating dark chocolates rather than milk chocolates, stop eating candies……these are great moves for your body transformation.


Oil contributes to our body fat, but our body needs oil to function. To balance so, the choice of oil and amount taken are things we should carefully consider. Fats like Omega-3 are helpful and essential to our body, but fats like transfat is harmful to our health and must avoid. Transfat is available in margarine, processed foods, fried foods, etc. Plant based fats are clean and best source of fats, they can be found in avocado, seeds and nuts. Salmon and fish oils are omega-3 rich, it is good oil that is beneficial to our heart. Having said that, intake of fat is a very key impact to weight loss, it is recommended to target about 30% of healthy fat consumption daily.

High Fiber

Most people don’t eat enough fiber in our daily diet that tardies bowel movement and cause constipation and sluggish. Not only does fiber favor our digestive system, it plays a key role to our fitness diet. There are two types of fibers, soluble and insoluble. Soluble fiber dissolves in water, it slows down our digestion gives us satiety to make us feel full longer. Insoluble fiber doesn’t dissolve in water, as it promotes the activity of the bowel to maintain healthy digestive system. Oatmeal, rolled oats, eggplants are rich in soluble fibers, start a day by having a bowl of oatmeal with fruit would be an excellent boost to your daily fiber intake. All green veggies and fruits are great source of insoluble fiber. Fitness lovers incorporate 70% of fiber in their every day meal to improve satiation to help with weight loss due to less craving.