Getting the balance right between diet and exercise is essential for sustainable weight loss. With endless advice online promising quick fixes for belly fat, experts consistently stress that weight loss is not one-size-fits-all. Individual body needs, meal timing, food choices and workout routines all play a role in long-term results.
Addressing common questions like what to eat before a workout, what to avoid, and how long before exercise one should eat, Mahtab Ekay, a fat loss coach for women, shared insights from her own transformation journey. According to her Instagram profile, Ekay regularly shares fitness and nutrition guidance with her 67.8K followers. In one of her recent posts, she revealed how simple pre-workout food choices helped her lose around 9 kg and reduce her waistline.
Weight Loss Diet: What to Eat Before a Workout
Ekay emphasises that eating heavy meals just before exercising can backfire, leading to poor digestion, discomfort, nausea and reduced workout efficiency. She also highlights the importance of maintaining a moderate calorie deficit of 300–500 calories to lose fat while preserving muscle mass.
Pre-workout nutrition, she says, is crucial because energy levels are often low before training. What you eat—and when—can significantly impact performance and results.
If You Eat 1.5–2 Hours Before Exercise
This window allows enough time for digestion, making it ideal for a complete, balanced meal. Ekay recommends prioritising carbohydrates and protein, while keeping fats low to avoid sluggishness.
Recommended options include:
- Chicken and rice with vegetables
- Lean ground turkey with sweet potato
- Whole-grain toast with eggs
If You Eat 30 Minutes Before Your Workout
When eating closer to workout time, choose fast-digesting carbohydrates and protein. Avoid high-fibre foods, which digest slowly and may cause bloating or discomfort during exercise.
Quick pre-workout snacks include:
- A banana or apple with peanut butter
- A rice cake topped with banana, a few chocolate chips and peanut butter
- Greek yogurt with berries and a drizzle of honey
If You Work Out on an Empty Stomach
For those who train early in the morning and don’t feel hungry beforehand, Ekay says that’s okay. The key is to refuel properly after the workout with a meal rich in carbohydrates and protein to support muscle recovery and energy replenishment.
“Carbs give you energy, and protein supports muscle recovery. Keep fats low before your workout, as they slow digestion. My best tip is to plan your meals the night before to make sure you’re eating enough calories—especially carbs and protein—pre-workout,” she shared.
A Reminder on Individual Results
While these strategies worked well for Ekay, fitness experts stress that results vary from person to person. Consulting a certified nutritionist or fitness professional is recommended to build a personalised weight loss and workout plan aligned with individual goals, body type and health conditions.
