What should you eat then?

Choose protein sources such as skinless chicken or turkey, lean beef, fish (especially fatty fish), tofu, tempeh, and legumes like beans and lentils. These provide amino acids for muscle repair and maintenance.

2. Whole Grains:

Opt for whole grains like brown rice, quinoa, whole-wheat bread, and oats. They offer fiber, essential vitamins, minerals, and steady energy.

3. Healthy Fats:

Include sources like avocados, nuts, seeds, olive oil, and fatty fish. These provide essential fatty acids, support brain health, and aid in nutrient absorption.

4. Fruits & Vegetables:

Consume a variety of colorful fruits and vegetables. They provide vitamins, minerals, antioxidants, and fiber, essential for overall health.

5. Low-Fat Dairy Products:

Choose yogurt, kefir, and low-fat milk for protein, calcium, and probiotics that enhance digestion and immune function.

6. Hydration:

Drink plenty of water throughout the day. Adequate hydration supports digestion, energy levels, and overall bodily functions.

7. Limit Added Sugars:

Reduce or avoid sugary beverages, candies, and desserts. Opt for natural sweeteners like fruits or honey in moderation.

8. Moderate Salt Intake:

Limit salt or sodium intake to prevent high blood pressure and maintain fluid balance. Use herbs and spices for flavoring.

9. Mindful Eating:

Pay attention to your body's hunger and fullness cues. Eat slowly, savor each bite, and avoid overeating.

Remember, finding the right dietary balance is personal and may require some trial and error based on your individual needs and preferences. Consult a registered dietitian or healthcare professional for personalized advice.