Healthy diet plan for office workers

Healthy diet plan

There are natural ways to lose weight and regain health and confidence. dedication and discipline for office workers are important to increase work productivity and also improve their diet. As you know you are what you eat.

Food is one of the most important factors when it comes to maintaining weight. However, eating a healthy diet is easier said than done. Many people end up eating more calories throughout the day than they intend to even without realizing it.

this problem can be exacerbated by office workers. Unfortunately working in the office from Monday to Friday is not the greatest thing for your health.

For most of the lifestyle, office goers lead a sedentary lifestyle although innovations like standing desks are being planned to change the lifestyle. While you may not have control over how much you sit during the day you may have control over how much you eat.

Still just because you know you should eat healthily does not always mean that you can put that thought into action. Offices are full of temptation when it comes to diet. Between holiday parties vending machines and nearby restaurants it is hard to stick to a healthy diet for office workers.

Plus after a day-long work, many people don’t have the energy to come up with new recipes. Planning and preparation are key when it comes to a healthy diet.

Prepare on the weekends

One of the reasons that are hard to eat a healthy diet as an office worker is because many people do not have the energy after a long day of work to cook or go grocery shopping. So to optimize your chances f staying on track, devote Saturday and Sunday for meal preparation.

That way you can wake up on Monday morning knowing that you have healthy meals ready to go. That means you are much less likely to give in to no temptations to just run around the corner and grab something for lunch.

Start small

Meal prepping is extremely beneficial when it comes to a healthy diet. Still, it is time-consuming a habit that may take a while to get used to. To make it easier try just by prepping a few meals rather than trying to prep all the week for the entire week right away.

If you try to go full force you might get tired or burnt out and give up on meal prepping altogether. It is better to start prepping a smaller amount and build from there than to get overwhelmed and trying to do it all at once.

Remember snacks

Meal prepping can include more than just breakfast lunch and dinner. though some people think they should avoid snacking when taking a healthy diet, the right snacks can keep you stay on track.

One of the things that make it difficult to eat in the office is the temptation of vending machine snacks and treats brought in by coworkers. That temptation will always be there, but you are more likely to give in when you are more hungry.

To avoid this bring in a healthy snack from homes like fresh fruits nuts sliced veggies and hummus or a protein bar to the office. Having a healthy snack s on hand will keep you away from the bag of chips.

Meal planning tool

Using a meal planning tool is ideal for office workers because it takes the effort of planning meals and prepping You should make a list of the recipes you need on Saturday and Sunday and grocery shopping makes it a simpler process. This saves ample time that is spent and you are much organized. Office goers should carry their food from home.

Here is what to carry

In today’s lifestyle, one finds it difficult to cook wholesome meals. This is especially true in the case of office goers. The working class needs to realize the need for carrying food from the home.

Because the roadside and cafeteria food lowers immunity and causes more problems related to indigestion.

There is a way to optimize your health, to give your body exactly what it needs. One diet that will give you healthy vibrant skin and a youthful diet. The good news is that it is really easy to follow.

A balanced diet provides adequate nutrition and a good amount of energy and nutrients for the maintenance of the body and therefore good health.

According to the research, a balanced diet is made up of one-third of fats, one-third protein, and one-third carbs, and it’s better to have fewer carbohydrates in your diet.

Here is why you need all three for a balanced meal.

Protein:– Provides fast to the medium release of energy ( around 1-3 hours)
-boosts metabolism.
– Inhibits insulin release hence steady blood sugar levels.
-helps build lean muscle which helps us to burn more calories than at rest
Examples include: Meat, fish, cheese, tofu, yogurt, milk, beans, peas lentils, eggs, nuts

Carbs: -Provides fast to the medium release of energy (around 1 -3 hours )
-Fuels your heart muscles brain kidneys and nervous system.
-Examples: Oats brown rice, sweet potato, fruit, and more.

Fats: -Provides fast to the medium release of energy (around 1 -3 hours )
-Insulate us and protect our vital organs
Examples of Nuts, avocados, olive oil, and cheese

Each macronutrient also has its specific function in nourishing the body. If you miss out on one it will hamper the body’s metabolism and cause defective assimilation. It will deprive to lose the best efforts in losing weight and effectively carrying out the various functions of the body.

If your meals just have protein and carbs you will feel hungry after 3 hours. But if you add fats to the same meal you will be fueled for up to 4 hours that is no more looking for munches between meals.

Eating extra protein does not encourage muscle growth. You will see high protein food supplements on sale in many food stores for those who work out in the gym or for athletes. they do neither of these things.

Eating extra protein does not improve muscle or tends to reduce appetite which may help in weight loss. In the same way, if eaten more than the dietary requirement carbohydrates are easily stored as fat in cells
Here are some things which are worth cutting from your diet.

 Sugar and sugary drinks.

Sugar is the single worst ingredient in the modern diet. However, some sources of sugars are worse than others and sugary drinks are the absolute worst. when people drink sugar calories the brain does not register them as food.

Sugar, when consumed in large amounts, can be difficult for the body to adapt to certain changes in rising blood sugar levels. It is associated with various problems like diabetes and heart disease.


Avoiding gluten is a good idea for everybody. Wheat especially refined flour stops up to your gut and promotes inflammation and leads to brain fog and other mood disorders. The biggest examples are pizzas and white bread.

the pizza dough is made from highly refined bread and the meats on them are usually processed. These products are often high in sugar with unhealthy oils and refined grains like corn starch. These refined starch lead to rapid spikes in blood sugar and are extremely low in essential nutrients.

Processed Foods:

With labels on the back of every package, it is easy to see why you don’t need this stuff in your diet at all. A tongue-twisting mix of refined carbs, artificial additives, and other chemicals can cause problems in the gut resulting in defective metabolism.

Processed foods are dead foods without any nutrients. Your body needs living foods to live in. In general avoid candy bars, processed meat, and processed cheese chips and wafers in your diet. You need more vegetables and fruits in your daily diet.

Make sure that you include these tips in your daily diet and help to inculcate more nutrients from healthy foods to keep your body at its best.

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Dr Rati Parwani is a Practising Professional BHMS Doctor having experience of 8 years in the medical field. She is a good homeopathic doctor.Her approach towards each and every patient is the utmost professional with high standards of homoeopathic practice. She has nurtured her writing skills and proves it as an asset to her professionalism. She has experience in content writing and likes her writing ethical and scientific-based Her expertise in curing chronic cases of osteoarthritis,, endocrinological disorders, lifestyle disorders, Female health problems such as acne PCOS, uterine fibroids and endometriosis, skin problems such as psoriasis and eczema, GIT troubles, Respiratory issues and other ailments . Her expertise lies in treating chronic cases. Medical Education Bachelor of homoeopathic medicine, bachelor of surgery - BHMS Medicine A+ Padmashree Dr D. Y. Patil Medical College, Hospital and Research Centre, Pune