Balanced Diet to transform into a Healthy You
Diet refers to the food and drinks a person intake daily and the mental and physical circumstances connected to eating. In nutrition, diet is the total food consumed by a person. Nutrition is not only eating a good diet but also getting nourishment on every level. A balanced diet is very much important for your organs and tissues as they need proper nutrition to work and perform effectively.
There are seven essential factors needed for a balanced diet. That is Carbs, protein, fat, fiber, vitamins, minerals, and water. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity than it will be stored by the body as fat.
There are many myths and misconception about Body fat, many of the misconception is that body fat is bad. In truth, somebody fat is needed to protect the person’s health as well as supplying a reservoir of energy for performing various functions of the body.
Now, besides exercise, changing what you eat is very influential in helping you get rid of body fat. Here is what you can do:
- Adopt a high – protein diet:
Protein provides our body with the essential amino acids that it cannot produce by itself. It also helps in muscle building and the growth of hair and nails. It helps you lose body fat and keeps you from putting fat again. Taking in protein makes you feel full, limiting your hunger and cravings. This is the most essential part of the diet. Some healthy sources of protein are meat, fish, whole eggs, beans, legumes, soy, and milk.
- Eat more fibrous foods:
Every meal you take throughout the day must include fruits and vegetables. They contain fiber that decreases your appetite and boosts metabolism and is very rich in nutrients. You could eat a lot of fibrous foods and barely gain any calories. Some examples of fibrous foods are papaya, bananas, broccoli, spinach, celery, tomatoes, cucumber, watermelon.
- Completely cut out refined sugar and processed foods:
Complex sugars promote increased levels of insulin and cause insulin resistance which affects the metabolism of our body negatively. Processed foods contain high amounts of sodium to increase their shelf life, sugar, and trans fats for taste. All these ingredients are associated with several diseases like diabetes, fatty liver problems, heart diseases, and some types of cancers. They increase the cholesterol level in the body and cause the deposition of body fat usually around the belly. It is only wise to cut down processed foods from your diet, little by little till you get there.
- Drink more water:
Water helps makes you feel fuller. Water is extremely important for the metabolic activity of our body. It is good to drink at least 3 liters of water every day. While this amount may work for some people, everybody has a different need. If your urine is yellowish in color, it is basically an indication from your body that it needs more water.
- Fill up your stomach with healthy juices and smoothies:
Drinking water to fill up your stomach can get nauseating. You may need a little change of taste. Fruit and vegetable juices, soups, herbal teas, milk, smoothies, and controlled amount of caffeinated drinks (tea, coffee) are alternative to fluids which will keep your body hydrated and your stomach full. Besides, they don’t even add to the calorie count so you may drink as much as you want.
- Reduce your intake of carbohydrates:
Reducing the number of carbohydrates, you take in every day will cause your appetite to reduce and you will take in fewer calories. When you start eating fewer carbs, your body will have to use energy generated from other macronutrients like fats. Thus, more fats will be burned to satisfy your body’s energy requirements. Cutting down carbohydrates also lowers the insulin level which will reduce inflammation or bloating by making the body give up the water being retained.
- Eat healthy fats:
Adding healthy fats like avocados, coconut oil to your diet, and avoiding unhealthy trans fats usually from fried foods can help to reduce insulin resistance and regulate metabolism.
- Avoid smoking or drinking:
Smoking and drinking are linked to major hormonal disturbances in both men and women which have drastic effects on both digestion and metabolism causing you to put of fat weight as a side effect.
Obesity does not happen overnight. It develops slowly because of poor diet and also the changes in your lifestyle. So, when you are thinking about a healthy body, whole lifestyle change is a must with a proper diet plan.
There are various strategies and tools that persons can use to achieve a personalized healthy eating pattern, and nutritionists can provide support and customize diet plans as per theindividual’s requirement. A proper diet is also counted as one of the important ways of boosting the immune system. Remember that it may be difficult, but it is not impossible.
There are many diet coaches all around us, sometimes we get confused which one is suitable for you, So, tune in to our website https://www.theholisticliving.org.in. and connect to the Diet coaches which will transform you positively into a healthy you.