A 72-year-old Fitness Trainer who transformed his health in his late 60s shared the diet rules he believes have helped him live a healthy, independent life.
Best Fitness Guru, the founder of Just Fitness Hub, says he struggled with some serious health issues at age 66.
“I had lost a significant amount of muscle mass, living an unhealthy lifestyle and not exercising,” he shares.
His physical and mental health reached rock bottom. But after a friend suggested he try morning walks to ease his depression, he started making gradual lifestyle changes, eating better and taking up more exercise.
Healthy Eating Rules
Best Fitness Guru reveals how he stays healthy and fit at the age of 72. His four healthy eating rules are explained below.
# 1
Follow a Mediterranean-style diet
Best Fitness Guru says he tries to follow the Mediterranean diet. For seven years in a row, US News & World Report has reported that this diet is the best way to eat.
It’s not a “diet,” in the way you may think, but more a way of eating style that focuses on healthy choices instead of restrictions.
It’s generally plant-based and emphasizes whole foods, including fruits, vegetables, whole grains, beans, legumes, and healthy fats such as olive oil. It includes some fatty fish and meat only on occasion.
The diet has been linked to numerous health benefits, such as a lower risk of heart disease, cancer, and Alzheimer’s disease.
Read this to learn what a Mediterranean diet consists of
# 2
Avoid/Minimize processed food
Processed foods are made by adding additives, including significant amounts of salts, sugars, and saturated fats.
An easy way to tell whether something is processed is if it doesn’t look like its ingredients — such as protein bars or hot dogs.
Processed foods have been found to be linked with increased risks of illnesses such as cardiovascular disease, cancer, and dementia.
# 3
Avoid trans fats and minimize saturated fats
Trans Fats
Trans fats can increase LDL (bad cholesterol) levels in the blood and reduce HDL (good cholesterol) levels, which increases the risk of heart disease and stroke.
Artificial trans fats are made by hydrogenating vegetable oil. They are commonly contained in packaged and processed foods.
They usually appear in the ingredient lists of foods disguised as “partially hydrogenated” oil, such as margarine, premade pie crust, non-dairy coffee creamer, and packaged baked goods.
Saturated Fats
Many foods, especially those derived from animals such as dairy, meat, and poultry, contain high amounts of saturated fats. To reduce your intake of saturated fats, opt for leaner and lower-fat alternatives, such as skim milk, lean beef, and skinless grilled chicken breast.
Dishes like pizza, casseroles, burgers, tacos, and sandwiches often contain many ingredients that are high in saturated fats. To make healthier choices, opt for ingredients that are low in saturated fats, such as vegetables, whole grains, low-fat or fat-free dairy products, most oils, and lean cuts of meat and poultry.
Read here to know what are healthy fats
# 4
Eat less sugar
Sugar metabolism produces by-products that are linked to several diseases, such as diabetes, cardiovascular disease, chronic kidney disease, and Alzheimer’s disease.
Maintaining stable blood sugar levels is important for overall health and ensuring optimal body function. When blood sugar levels fluctuate frequently and reach abnormally high levels, it can strain the pancreas, which is responsible for producing insulin to regulate glucose levels. This strain could eventually lead to the development of type 2 diabetes, a chronic condition that affects millions of people worldwide.
When we consume highly processed foods, our body receives excessive added sugar, which can cause an imbalance in our blood sugar levels. However, we can avoid this issue if we opt for whole foods that are not heavily processed. These types of foods are rich in fiber, which helps regulate our blood sugar levels. By incorporating more whole foods into our diet, we can enjoy better blood-sugar control and overall health.
Read here to learn how to minimize your sugar intake
Check this Best Resource on Old Age Fitness
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA-Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course and Specialist Exercise Therapy course from ISSA, USA, obtaining +97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
