What is the best natural diet plan for a 34-year-old male looking to maintain fitness?

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I would recommend that you follow a balanced, healthy diet, similar to what our ancestors followed. It will help us maintain good gut health, and it is genetic too. I still need many details for proper medical intervention so that I can provide a customized diet plan. Till then, follow these tips:

1. Increase your high protein intake, including almonds (six pieces), walnuts, vegetables, paneer, soya, tofu, lean meat, and eggs.
2. Include chia seeds and flax seeds in your diet.
3. Continue with the same workout regime, including planks, swimming, and basketball.
4. Increase your fluid intake.
5. Ensure you get eight to nine hours of sleep.
6. Manage stress with meditation.
7. Perform breathing exercises.
8. Try to follow small, frequent meals.
9. Consume a 1500 kilocalorie diet with 40 percent carbohydrates, 40 percent protein, and 20 percent fat, and increase your fiber intake to 30 percent of your diet.

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.