If you’re erratic lifestyle affects your meal-eating times more often than expected, overeating, acidity and bloating are some of the side-effects of this habit. Here’s how you can cope with it in a healthy way, using these tips.
If your work or everyday commitments don’t leave you with the time to grab a meal between 11am and 1 pm, it is most likely delayed eating. As the body is in motion most often during the span of these hours, food is well-absorbed and digested in the system and keeping us active for longer hours. When you do end up eating a meal after, chances are that you’re most likely to experience a slump or decline in energy levels. This is also followed by feeling bloated or experiencing heartburns in the evening, which might leave one feeling uncomfortable. Taking a few key steps allows you to combat these discomforts relatively easily or avoid it altogether – as a result of routine delays.
Drink Water
Consuming a glass of water between 11am and 1pm will allow for the acid in your stomach to dilute. Sit down and drink a few sips of water to stay hydrated as well as preparing the body to breakdown food easily when it is time to eat. Water also takes up space in the stomach, giving a feeling of fullness and curbing hunger.
Have A Pulpy Fruit
Whether it is a banana, chikoo, custard apple or melon, make sure to eat a serving of fruit to keep your hunger pangs at bay. Having a small portion of pulpy fruits also allow the body to secrete various enzymes that are favourable for digestion and leave you with a feeling of satiety.
Eat Protein
Include a large serving of dal, paneer, avocado, fish or chicken in your meal when you do sit down for one, as protein allows you to make up for the bulk. High protein diets also facilitate a smaller consumption of carbohydrates when compared to eating potatoes and rice – for example, to feel full. Additionally, have small snacks like good cheese, boiled eggs or Greek yoghurt packed and stocked at all times.
Jaggery-Ghee Mixture
When you do find the time to eat a meal, make sure to end it with a spoon of jaggery and ghee mixed together – to prevent a slump in energy levels. Ghee provides the body with the necessary satiety, thereby reducing the tendency to overeat, curbing unhealthy cravings. This combination is also healthy to build immunity and help combat any stomach ailments.
Shift Mealtimes
When your timings to eat a meal clash with your work or day-to-day activities, make an attempt to shift your meals to an earlier hour or closer to the time when you get busy. Eating earlier than what you’re comfortable with, for a few days allows your body to fall into a pattern where it uses the derived energy as you get through the hours, as opposed to functioning on reserves.
Avoid Overeating
If you have missed out on eating lunch, avoid eating more than your usual capacity at dinner and causing a spike in insulin levels. Refrain from bingeing on fried snacks or a large portion of junk food and pick up healthier ones that are low in calorific value. Try to eat as much natural foods as possible – which might include a handful of dry fruits, a slice of toast with some mashed chickpeas or a small cup of soup.
