Even if you are working around the clock, it’s still possible to keep yourself in a good shape. This can be achieved thru having healthy well balanced meals.
Often we start our day incorrectly skipping breakfast in favor of a quick coffee, the first of many coffees of the day. The first and the most important rule of staying healthy is not to starve yourself, you must preserve energy in between breakfast and lunchtime. It is good to consume healthy and rich foods for breakfast, such as: cereals, preferably wholegrain (whether biscuits, rusks or cornflakes etc.), milk, yogurt and fruit or smoothies.
In the morning, after our nocturnal fast, the body is in state of energy reserve, the metabolism is at its maximum rate and the calories are absorbed and burnt faster. You might wake up with an over powering sense of hunger, but you must avoid at all costs coffee on empty stomach and sugary snacks, as sugar contained in them stimulates the production of insulin which in it turn only suppresses sense of hunger. Instead pick a healthy choice of snack like some fruit, a handful of nuts or seeds (walnuts, hazelnuts, pistachios, almonds, cashews, peanuts, pumpkin and flaxseeds-all unsalted), which are rich in vitamin E, Omega 3 and minerals such as magnesium and potassium. This mix of fruit, nuts and dried seeds would quench your hunger to and prevent physical and mental fatigue.
Being stuck in the office for many of hours can alter natural mechanism and encourage weight gain. Another good habit to adapt is taking lunch break outdoors. The sun and fresh air helps our metabolism to properly produce the hormones responsible for hunger-satiety rhythm.
During lunch break, in the canteen, you should choose, if it’s possible a main dish that’s either protein or carbohydrate based (never both) combined with a light salad. Your choice of proteins can be such products as: eggs, meat, cheese, fish (tuna in brine it is one of the healthies options) on a slice of whole wheat bread. You can always opt for a plate of whole meal pasta (spelt, kamut etc.), couscous or brown rice with vegetables that are either cooked or raw. And as an alternative you can always choose legumes rich in protein and carbohydrates.
In the office you should always keep a bottle of mineral water by your side to keep yourself hydrated at all times. It’s better to avoid carbonated soft drinks that can cause a feeling of bloating, you can replace them with unsweetened herbal tea and as a natural sweetener a drop of honey can be used.
If your work schedule does not allow the time for a proper lunch break you must at list have a healthy snack made from wholemeal toast with vegetables. Take it as a rule to never eat in front of your computer screen! Eating absently enables increasing weight gain.