Expand to eat vegetables. This is because this intake contains various components needed to strengthen hair and maintain its shine, such as vitamin A, vitamin C, beta-carotene, lycopene, and antioxidants.
Although healthy, unfortunately there are still many people who eat less vegetables everyday. For those of you who are starting to want to change their diet, here are tips that can be tried.
Place vegetables where they can be seen
Sometimes, we are lazy to process vegetables if we don’t provide them in the refrigerator or even forget that we still have vegetables in stock. So, so that we are more motivated to cook and eat them, put the vegetables in a place that is easily seen.
Choose a new type of vegetable so you don’t get bored
We need vegetables every day. So, so you don’t get bored, don’t just eat the same vegetables. Choose a variety of vegetables that come in different colours and shapes, from green vegetables like spinach to orange ones like peppers.
Do not choose potatoes as vegetables
Even though they are vegetables, potatoes are also rich in carbohydrates which will make it easier for you to feel full. Thus, your desire to eat vegetables decreases. Choose green leafy vegetables as the main target.
Cook vegetables as the main intake
Try to make vegetables as the main food. Play creative recipes that can make your vegetable preparations delicious, healthy, and not boring. Experiment with many types of vegetables to make these dietary changes fun.
After knowing more about the benefits of vegetables, you should no longer be lazy to eat these healthy foods. Make sure the amount covers at least half of your dinner plate. Don’t forget, a healthy diet must also be accompanied by regular exercise.
Now, if you prefer vegetable salad, then you can make a vegetable salad with the following 6 reasons.
Who doesn’t like to eat salad?
Especially the vegetable salad! The one which contains leaves and is not set first. Salad does eat healthy, but it can make a healthy but delicious salad! Here are 4 tips for making vegetable salad for a diet that remains delicious, of course.
Salad, according to the dictionary, is cold food which is a mixture of raw or cooked vegetable mixtures, usually seasoned with oil, vinegar, or other types of dressings, and usually salad is a side dish for red meat, fish or other types of protein. (source: Oxford)
It must be because it promises to provide healthy and filling food intake. But not a few also avoid vegetable salad because it tastes bad and the salad ingredients are less tempting.
Well, if you already know the following 4 tips for making vegetable salads, all you have to do is make your own delicious vegetable salad recipe and suit your own taste. The important thing is you must master these 4 basic things first.
Pay attention to the vegetables you use
The most basic tips are always mixing various types of vegetables in your salad menu, such as Kale, baby spinach, Lolo Rossa, to soft herbs such as basil and cilantro. Various types of vegetables will provide a variety of flavors and are not plain. In another case, using iceburg lettuce will give it a plain and watery taste, because iceburg has a high water content. So if you want to get a variety of strong flavors and textures, make sure to use a variety of vegetables.
Pay attention to vegetable cuts
Surely you will immediately refuse if you are given a salad with super large chunks of vegetables? Yup, a salad with large chunks of vegetables can be boomerang, because it brings out the taste of the vegetables, for those who don’t like vegetables will immediately refuse. It is better to cut vegetables into small and reasonable pieces. Make sure the vegetables don’t intimidate the salad connoisseur. This also makes the dressing easier to strengthen the taste of the vegetables.
The Vegetables Must Be Perfectly Dry Yes
The most crucial thing to do next is to make sure the vegetables are perfectly dry. It might look trivial but it really affects the taste of the salad later. Dry vegetables will perfectly absorb the dressing, vegetables that still have water will find it difficult to absorb the dressing and cause the vegetables to taste strange and unpleasant. The tip is to use a salad spinner to dry the vegetables!
Do not use excessive dressings
Don’t feel that the salad will taste good by adding a lot of dressings. Very wrong! A little goes a long way. Excessive dressing will actually change the flavor of the salad, this also affects the composition of the dressing used. In general, dressings contain 3 parts olive oil and 1 part acid (vinegar or lemon juice). Excessive acid will cause vegetables to change in texture and taste. If you understand 3: 1 then just adjust the dressing according to taste by adding a variety of other sauces.
Basically, salads contain vegetables, protein from nuts, fruits (fresh or dried fruit), or cheeses. Whatever the contents of the salad will taste good if you understand the 4 tips for making vegetable salad above. Because it will be easier to create and still give a good taste.
Why should we eat fruit salad or vegetable salad? Yes, the secret is of course the fruit and vegetables themselves.
Vegetables along with fruit are super foods that can keep us from various dangerous diseases, such as heart disease, cancer, and diabetes. It also has a variety of very healthy ingredients, including fiber, vitamins and antioxidants. In fact, it is so healthy that we are advised to consume at least 5 servings of vegetables and fruit totaling 400 grams per day. That way, the risk of developing heart disease, stroke and some types of cancer will decrease.
1. Good for digestion
As we know, vegetables are the best source of fiber for the body. Fiber is an important component for maintaining a healthy digestive tract and preventing constipation and other digestive disorders. Eating foods high in fiber will also lower your risk of developing colon cancer.
2. Get the ideal body weight
Vegetables are also a source of foods that are low in fat and calories. So, this food is good for those of you who are on a diet and trying to limit your calorie intake to the body. Of course, this benefit cannot be obtained if vegetables are processed in an unhealthy way. The benefits of vegetables will be covered if the processing is done by frying them or seasoning them with lots of oil, salt, or other high-fat ingredients.
3. Prevent hypertension
Green vegetables are rich in nitrites and nitrates, so they can protect you from high blood pressure. In addition, unsaturated fats from nuts and olive oil can also provide the same effect.
4. Reducing the risk of cancer
Vegetables such as cabbage, back cabbage, and broccoli contain indoles and isothiocynates. Both are components that are believed to protect the body from colon cancer, breast cancer, skin cancer, and several other types of cancer. Broccoli which is still in the form of buds also has a higher sulforaphane content than broccoli that is already large. This component is known to have the ability to protect the body from cancer. After all, almost all vegetables are high in antioxidants, which can protect the body from exposure to excess free radicals. This excess exposure can damage cells in the body and lead to the formation of cancer cells.
5. Relieve stress
Not many know the benefits of this one vegetable. Yes, vegetables can also help relieve stress because they will naturally help improve your mood. In addition, eating vegetables will also make you feel healthier and fresher. In fact, vegetables are also believed to help relieve symptoms of depression.
6. Makes skin healthy
It is no secret that vegetables can make skin healthier and look firmer, brighter, and shiny. This benefit is obtained from the content of vegetables that are good for the skin, such as:
Vitamin C in orange and green vegetables is good for triggering collagen production so that the skin looks supple and firm
The lycopene in red vegetables can protect the skin from sun exposure
Antioxidants in blue or purple vegetables, such as eggplant and purple cabbage, can protect the skin from exposure to free radicals
Okay, now, besides talking about preserving calories and increasing protein intake for health, we will also talk about wrong. Why should you eat a salad every now and then? Yes, this is because salads contain so many vitamins that other foods cannot meet.
For those of you who are interested in salads, here are some salad recipes that you can try.
Here are several salads recipe for you to try. They are all easy to make and will boost your health.
Sometimes, we also need carbohydrate intake to increase our energy during the day. Well, you must try brown rice. Yes, brown rice is an alternative for those of you who want to get carbohydrates with high fiber content which is certainly healthy.
Rice is one of the staple foods of Indonesian society. Apart from white rice, there are also other types of rice, namely brown rice. Although this rice is not as popular as white rice, brown rice is quite common in several East Asian countries. On the other hand, brown rice is also known to be healthier for health. Among healthy lifestyle activists, the existence of brown rice is also recognized because of its lower sugar content and higher nutrition.
No wonder, this rice is suitable for consumption for those of you who want to run a diet program. Well, for those of you who are curious about its benefits, in addition to diet, here are 10 health benefits of brown rice.
1. Control Diabetes
As explained earlier, brown rice is known for its low sugar content. This feature certainly makes it easier for the body to control blood sugar levels. This is the reason why brown rice is recommended for diabetics.
Like green beans, the low glycemic index in brown rice also functions to reduce insulin spikes in the body and maintain the stability of these sugar levels. On the other hand, brown rice is also rich in folic acid, fiber, and important polyphenols, so this rice is suitable as a source of complex carbohydrates.
2. Prevent obesity
The manganese content in brown rice is also useful in synthesizing fat in the body. A reduction in body mass index (BMI) and fat will certainly affect a person’s body weight.
On the other hand, brown rice also plays a role in increasing the activity of glutathione peroxidase, enzymes, and antioxidants, which are useful in helping to increase HDL cholesterol levels in obese people.
3. Prevent Alzheimer’s
The next benefit of brown rice is to prevent neurodegenerative complications such as Alzheimer’s disease. This disease is often associated with gamma-aminobutyric acid which is also contained in brown rice.
Sprouted brown rice is believed to be suitable as a natural inhibitor of a dangerous enzyme called prolyl endopeptidase. This enzyme is also often associated with the onset of Alzheimer’s disease.
4. Improve heart health
Selenium in brown rice is very beneficial for heart health and function. Compounds such as lignans also play the same role, namely as a lowering of cholesterol levels in the blood which causes heart problems.
By regularly consuming brown rice, the risk of artery blockage due to plaque buildup can be minimized. Clogged arteries can be bad for health, which can pose a risk of heart problems, such as hypertension and vascular disease.
5. Control cholesterol levels
High cholesterol levels can trigger various health problems. Apart from lifestyle, diet is also a factor in increasing cholesterol levels in the body.
The high fiber content in brown rice can be a solution in reducing these cholesterol levels. Fiber will absorb cholesterol, then read and remove it through the body’s digestive system.
6. Increase immunity
The content of vitamins, minerals, and essential phenolic components in brown rice in particular can help boost a person’s immune system. Not only increase, these ingredients also play a role in accelerating healing and increasing the body’s ability to fight infection.
7. Improve bone health
Magnesium and calcium are essential for bone health. Both of these ingredients function to keep the bone structure strong.
Well, you can get these two ingredients by eating brown rice. In particular, magnesium plays a role in preventing bone demineralization so that the risk of disorders such as arthritis and osteoporosis can be avoided.
8. Reducing stress in nursing mothers
Besides keeping the body in a fit condition, the mental health of the mother during breastfeeding must also be maintained. In fact, the benefits of brown rice can protect both of these things. This is of course related to its ability to reduce mood disorders, so that feelings of depression and fatigue during these times can be suppressed. On the other hand, the folic acid content in brown rice is also beneficial for increasing calories in the body so that milk production is of higher quality.
9. Improve digestive health
Brown rice is known for its high fiber. This fiber serves to help maintain the function of the intestines and digestive system more smoothly. Digestive conditions and disorders such as constipation and colitis can of course be overcome by consuming brown rice.
10. Prevent cancer
Cancer is one of the dreaded diseases. Almost all types of cancer such as colon cancer, breast cancer, and even leukemia can take a toll on the sufferer. Well, the content of strong antioxidants and high fiber in brown rice is actually useful for binding harmful toxins that cause cancer problems.
These ingredients also act as a protector of toxins that can stick to the wall of the large intestine and then be excreted through the digestive system. Other content such as phenolic can inhibit the proliferation of cells that cause colon cancer and breast cancer.
From the ancient period until World War II, most jobs required manual labor. Individuals did hard work on the job and obesity was uncommon. After World War II, with the advancement of technology, many countries have shifted to service-oriented economies.
So physical labour such as working in a farm has been replaced by sedentary works like sitting on a tractor, driving car, operating a machine, or working on a computer. As a result, people are getting overweight along with their harmful effects on the body. Today, people are ready to pay big bucks for a magic bullet (diet pill) to lose weight without changing their diet or exercising.
So, scientists have been working for years for that magic bullet. In the process, many diet pills have been introduced in the market and a billion-dollar industry developed.
Most diet pills, available in the market, made up of one or a combination of the following ingredients: Caffeine, Garcinia Cambogia fruit extracts, Green coffee beans, Green tea extracts, Orlistat, Conjugated linoleic acid, Forskolin, Raspberry ketones, etc.
Let’s discuss their mechanisms of action and effects on the human body.
Caffeine is a commonly used central nervous system stimulant. It is a well-known metabolism booster and is often added to commercial weight loss supplements. It is naturally present in green tea, coffee, and dark chocolate. Some studies showed that caffeine can cause modest weight loss in humans. It can boost metabolism by 3-11% and increase fat burning by up to 29%.
Some individuals, due to the intake of excess caffeine, may experience anxiety, insomnia, irritability, nausea, diarrhea, and other symptoms.
Opuntia, known as prickly pear, is a genus in the cactus family. Opuntia is used to make appetizers, salads, soups, vegetable dishes, bread, desserts, candy, and drinks, etc.
One recent study suggested that Opuntia helped in the prevention of obesity, diabetes, cardiovascular diseases, and some cancers. The result showed a reduction in BMI, body composition, and waist circumference when compared to the placebo group.
Garcinia Cambogia is a green fruit, looked like a pumpkin. The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in the fruit and is being used in the diet pill.
Studies showed that it can inhibit a fat producing enzyme in the body and increase levels of serotonin, thus helping to reduce hunger. A literature review (2011) that worked on 12 studies on Garcinia Cambogia found that, on average, it reduced weight of about 2 pounds (0.88 kg) over several weeks. No potential side effects were observed in different studies.
Orlistat inhibits pancreatic and gastric lipase enzymes, thus decreases the hydrolysis of ingested triglycerides, reducing dietary fat absorption by approximately 30%. A literature review of 11 studies stated that orlistat increases weight loss by 6 pounds (2.7 kg) compared to a dummy pill.
This drug is not absorbed and adverse side effects due to resulting fat mal-absorption in the gut are loose stools, oily spotting, fecal urgency, flatus, and the deficiency of fat-soluble vitamins.
Orlistat at the standard dose of 120 mg is used as a prescription medicine (Xenical) and a lower dose (60 mg) is available as an over the counter (OTC) drug named Alli.
Green coffee beans are coffee beans that are not roasted. It contains several bioactive compounds, including caffeine and chlorogenic acids. Chlorogenic acids have antioxidant and anti-inflammatory properties. In 2017, a study on females with obesity, taking 400 mg of green coffee bean extract for 8 weeks along with a low carb diet resulted in more weight loss than following a low carb diet alone.
It also reduces total cholesterol, LDL cholesterol, and free fatty acids. Researchers found that the intervention affected the breakdown of fat in the body, which helped people control their weight.
Green tea extract contains catechins and caffeine. Epigallocatechin gallate (EGCG) is the most researched catechin and believed to have health benefits with its antioxidant properties. Green tea regulates the hormones that can enhance thermogenesis, the process by which our body burns calories to digest food and produce heat, thus helps in weight loss.
In addition, the antioxidants in green tea extract decrease inflammation and help in reducing blood pressure. They can also inhibit fat absorption in cells, thus reduce blood fat levels.
Raspberry ketone is a natural compound present in raspberries. Raspberry ketones increase the breakdown of fat in rats and increase levels of a hormone called adiponectin, believed to help in weight loss. In one small human study, after taking 200 milligrams of raspberry ketones along with 1,200 mg of Vitamin C daily for 4 weeks, people lost weight and body fat.
But it doesn’t confirm whether any benefit was from either the vitamin C or the raspberry ketones or from the combination.
Forskolin is an active compound found in the Indian coleus (Coleus forskohlii), a plant of the mint family. Forskolin stimulates the release of stored fat from fat cells, thus promote fat loss while preserving muscle mass, but the weight loss is not significant.
Conjugated Linoleic Acid (CLA) is one type of trans fat and found naturally in some fatty animal products like cheese and butter. In a literature review of 18 different studies, CLA found to cause weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months. It can reduce appetite, boost metabolism, and stimulate the breakdown of body fat. But CLA has some digestive side effects as well. It may contribute to fatty liver and insulin resistance.
( If you not to use diet pill make sure though there is no definite magic bullet to date, reduce weight loss in association with lifestyle modifications like good dietary habits and physical exercise ) . Article research from Google scholar
� 2 handfuls kale leaves
� 1 teaspoon cayenne pepper
� Cooking spray
� Sea salt
1. Preheat oven to 350�F.
2. Arrange kale on a non stick baking sheet.
3. Very lightly coat kale with cooking spray and a bit of sea salt.
4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.
1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
2. Slice the sweet potatoes in half lengthwise.
3. Brush each half with olive oil.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.
3. APPLE OATMEALS PANCAKEE
Makes 1 Serving (4 to 6 small pancakes)
� 6 egg whites
� � cup oatmeal (dry)
� 1 tablespoon unsweetened apple sauce
� Pinch of cinnamon powder
� Pinch of stevia
� 1 apple, diced finely
� � teaspoon baking soda
� Cooking spray
1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.
4. GINGER BEEF
Makes 2 Servings
� 2 sirloin steaks (4oz each), cut in strips� 1 tablespoon olive oil
� 1 small onion, diced
� 1 clove garlic, crushed
� 2 diced tomatoes
� 1 teaspoon ground ginger
� 4 tablespoons apple cider vinegar
� Salt and pepper
1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.
1. In a skillet over medium-high heat. Saut� the shrimp and garlic.
in the oil for about 5 minutes until it�s pink.
2. Sprinkle the paprika and cayenne over it.
3. Cook for about another minute and serve.
1. Place the pork in a slow cooker (or in a baking dish).
2. Combine all remaining ingredients in a bowl and mix together.
3. Pour mixture over pork, coating the pork generously.
4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in cooking in oven).
7. QUINOA BURRITOS
Makes 2 Servings
Perfect for a snack, spread or sandwich
� 2 small whole wheat tortillas
� � cup quinoa, cooked
� 4 egg whites
� � avocado, cubed
� 1 cup lettuce, shredded
� � cup salsa
� � cup red onion, diced
� � cup black beans
� � cup fresh cilantro
1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!
8. SOUTHWESTERN EGGS
Makes 1 Serving
Perfect for a snack, spread or sandwich
� 1 whole hard-boiled egg
� 3 hard boiled eggs, whites only
� 1 tablespoon Greek yogurt
� Pinch of chilli powder
� Pinch of garlic powder
� Pinch of onion powder
� 1 teaspoon apple cider vinegar
1. Peel the eggs and slice the eggs in half.
2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
3. Mash the eggs with a fork. Stir in, yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, and mix until creamy.
9.THE THERMOCCINO SMOOTHIE
Makes 1 Serving
� 1 scoop Vanilla Iso-Smooth Isolate Protein
� 1 shot of espresso
� � cup of greek yogurt
� Pinch of stevia
� Pinch of cinnamon
� 5 ice cubes
In this article, we’ll clear your confusion about conflicting dietary and nutritional advice that has been passed onto us in the past decade because it is quite confusing. There has been a significant shift in diet changes in the last ten years. Researchers come up with new and interesting facts about food now and then. They learn about the food that will help us be physically active yet mentally sharp, and disease-free. At the same time, some of these foods make our bodies slow, inactive, and obese.
So how do we know which foods are good for us?
With the help of our ever so progressing technology, scientists have introduced GMOs (genetically modified organisms) in the past decade. Cures and treatment to specific disorders and diseases have been on the rise due to these. Simultaneously, the world is becoming contaminated, and the diet we consume is no longer 100% pure. Many foods have preservatives and additives in them, which have proved to be carcinogenic (inducing cancer)
Food nowadays is also found to be a root point of too many non-communicable diseases in the long run.
In this article, we shall talk about how our diet been changed over the past:
Here is a Dietary essential guideline for you:
Drink a glass of water after waking up and up to eight glasses in a day.
Use olive oil and plant oil in your cooking.
Nuts, fish, vegetables, and fruits are the healthiest sources of diet.
Choose a fiber – filled diet that is rich in whole grains.
Take Calcium and Vitamins regularly.
A daily multivitamin is an excellent nutrition policy.
Someone wise once said, ‘Healthy eating and proper nutrient balance is a successful key for all decades of life.’
People’s diets have changed from the past, since the 1950s. People don’t have time to cook healthy homemade food. Nowadays, Fast food is readily available in the market, so people think that it’s an easy way of eating to buy a readymade meal.
In the 1950s, restaurants became popular. The food sale was 25% only. But in 2008, restaurant sales accounted for 48.5%.
Junk food is the most unhealthy food, which is high in sugar, fats, and calories. All types of junk foods are very sugary. Eating junk food not only gives you health issues but causes obesity and skin issues as well. Eating a lot of oily junky meals causes severe skin acne. Junk food also causes problems with fat in the body and unnecessary weight gain.
As in childhood, our parents never allowed us to eat junk foods, only because it is unhealthy and harmful to health. It is common to observe that celebrities and other famous personalities have perfect health and stay fit for decades. The reason being they don’t consume sugar and unhealthy food. They take outstanding care of their health. Follow on a healthy diet and exercise routine.
Nowadays, people consume 3000 to 4000 calories per day, which is very harmful to health and this excessive calorie intake causes weight gain. Processed foods also
make the body obese, and Americans still love processed foods.
Over the last decade, our diet has changed. People changed their diet from healthy to unhealthy, giving rise to a multitude of health problems. An individual who wants optimum health will always eat healthy food and maintain a balanced exercise routine.
As someone said, ‘A healthy body has a healthy mind.’ ( 1 , 2 , )
Working on losing weight is not easy. It requires a lot of will power and mindset to use for this goal. Gaining weight and eating unhealthy is very easy compared to eating healthily and losing extra pounds. Do not hope for miracles when you decide to lose weight because it needs proper time and planning. The extra piles of pounds got on your body over the years will need some time to get off. There are unhealthy shortcuts to lose weight, but it makes your body weak and sick.
Someone wise once said, ‘A huge part of losing weight is believing you can do it and realizing it’s not going to happen overnight.’
This article will discuss three simple steps to inculcate in your lifestyle to lose weight and work towards a healthy lifestyle.
A Significant reduce of natural desire to satisfy a bodily need, especially for food also cause fast weight loss and improve your metabolic health at the same .
1. Low-Carb Diet Means Put Away Your Sugar And High Carb Food:
If you plan to reduce weight, it is essential to cut down your sugar intake and carbohydrates. So when you eat less of these, it helps the body burn the stored fat to produce energy. Reducing the intake of carbs allows the kidneys to remove and filter the excess amount of sodium and water, which helps to reduce bloating to give a sleek look and also reduces extra water weight to lower down your weight on the scale. Cutting down the intake of sugary and high carb items helps the body lower down and maintain insulin levels, which play an essential role in controlling weight.
In a low carb diet, the person’s diet has foods that consist of a high amount of fats and proteins and very low carbohydrates. High carb foods have a significant amount of sugar and starch. When a person avoids that during a low carb diet, it helps maintain blood sugar and reduces insulin. Which, in turn, helps to burn more stored fat and decrease the appetite. Therefore, low carb diet helps significantly in the weight loss journey.
Food you can take : eggs, cheese, natural fats, vegetables, meat, seafood.
Foods you cannot take : fruits, pastas, bread, sodas, donuts, chocolates.
Who cannot do this diet? Breastfeeding moms, diabetic patients, high BP patients.
Why you might follow a low-carb diet ?
You might choose to follow a low-carb diet because you want a diet that restricts certain carbs to help you lose weight and want to change your overall eating habits Enjoy the types and amounts of foods featured in low-carb diets.
In this article I recommend have to check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease, hormonal issues such as hypothyroidisim and PCOS other wise sometime can cause weight loss harder.
2. Make Your Plate Wisely Regular More Protein, Fat and Vegetables
High Protein Diet:
Starting a diet with high protein and fewer carbs helps to reduce a significant amount of weight. This is because fewer carbs help you lose excess water weight. And when the body stops taking more carb, it starts burning the stored fat in the body to generate energy. The process is called ketosis. You will feel full for longer, but at the start may cause you headaches and sleeping problems.
Foods you can eat ?
lean meat, chicken, fish and sea food, low fat dairy, vegetables, fruits, beans, grains, nuts.
Eggs – whole egg with yolk
Foods, can you not eat ?
Sugary items, pasta, white grains, processed foods, sodas.
Low carb vegetables :
Everyday eat more low carb vegetables. They are natural sources and you can eat very large amounts without going over, A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. A healthy diet move forward to lean protein source, vegetables contains all the fiber, vitamins, and minerals what you need for the body .
Many vegetables are low in carbs, including:
Broccoli ,Cauliflower ,Spinach, Tomatoes, Kale, Brussels sprouts, Cabbage, Swiss chard, Lettuce, , cucumber, Asparagus, Onion, Garlic, Radis, Celery, Green Bean, Bell Peppers, Mushrooms, Zucchini, Avocados, Artichokes In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories in a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates. Include Healthy diet fats Sources of healthy fats include : Olive oil, Coconut oil, Avocado oil , Butter low fat
3. Exercise Less But Let It Be Impactful Try To Do Three Times Per Week
In this diet plan you don’t necessary to do exercise but if do it will help to loose weight. By lifting weights, you will burn lot of calories and prevent your metabolism from reducing down, which is normal side effect of losing weight .
If possible try going to the gym three or four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.
Many people focus on getting gym memberships or spending hours in the gym to lose weight. The main priority should be to work less but impactful. It is unnecessary to work out every day and long hours, but to appoint 4 to 5 days a week for your work out. And it is essential to limit the work out time, but they work out must help burn calories.
The right type of weight lifting helps to reduce the massive amount of calories and also speeds up the metabolism. Weight lifting helps reduce fat and convert them into muscles, which is very important to speed up metabolism and build up a lean and fit body. If you cannot do weight lifting, you can opt for cardio as it increases the heart rate intensity, which reduces a lot of losing weight.
The article has explained the three simple yet convenient steps that will help you in losing weight. You have to start working on them without giving up. Once you can make it your lifestyle, there will be no looking back to unhealthy habits.
Good luck, and we hope you get to reach your desired weight.
A famous quote goes by, ‘Losing weight is a mind game. Change your Mind and change your body.’ ( A )
In a world where companies manufacture new varieties of junk food to attract customers every other day, it is challenging to maintain a healthy diet. A healthy diet does not mean to starve yourself; instead, it means eating the right amount of calories and foods that do not harm your health and body. A healthy diet means eating clean food in your body’s caloric range and not exercising excess weight. To eat clean and healthy is not just important to stay fit but also keeps us away from many heart diseases and hormonal imbalances.
‘The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.’-Ann Wigmore.
In this writing, we will discuss some healthy eating habits to instill in your lifestyle while consuming three healthy meals in a day to stay fit and healthy. It is essential to eat the right foods in your three meals every day. If you are someone who does not have enough time to make small meals to take after intervals, this article will help you; we will discuss healthy ways to take three meals daily to keep you full and away from food cravings.
Let’s learn how you can manage a healthy lifestyle by taking three meals a day.
Three meals include breakfast, lunch, and dinner.
Breakfast : You Should take breakfast within one hour of waking up.
Lunch : You should take your lunch after three to four hours after breakfast.
Dinner : Take your dinner three hours before bedtime.
Now let’s talk about how and what to eat in three meals to help you stay fit and healthy.
In a healthy diet, it is essential to eat foods that fall in the calories deficit range. So the ideal way to plan three meals is to divide your foods so that all meals together do not exceed the 1200-1500 capacity of calories.
In every meal, make sure you take the right amount of protein, carbohydrates, and fats.
Do not just hoard on whatever is available. It is always essential to pre-plan your meals, not only to eat whatever is available but according to your calories. Try to have more carbohydrates and fats at lunch and breakfast and less during dinner time.
Besides your meals, try to add a good bowl of green salads or any seasonal fruit to keep you full longer and satisfy your crunchy and sugar cravings.
Have two water glasses before eating your meals to curb down the false hunger pangs and not overeat during mealtime. Keep drinking water in the time between meals to help you avoid munching on snacks you want to munch on just due to boredom. Water helps to detoxify the body, and twelve glasses are essential to keep yourself healthy. You can also add mint leaves or lemon slices in your water bottle to give you a good taste and detoxify your body.
Slowly try to shift your meals, which comprises more whole grains and browns than whites, which has a vast difference in calories. Whole grains are not just less in calories but also keep you for a longer time.
E.g., bran bread over white bread, brown rice over white rice, brown oats over white oats.
A healthy diet is not just for a week or month, but it is a lifestyle to stay fit. So if you have to attend parties or are not able to prepare yourself meals, you can always eat the available food with portion control to maintain your calorie range. Avoid taking sodas, desserts, and sidelines to excess calories instead of focusing on salads and BBQ or items.
Sometimes you feel like eating between the three meals, and it is entirely okay. But whenever you urge to eat a snack, first gulp down a glass of water and think either its hunger or boredom. If you feel hungry even after a glass of water, you can munch on some nuts and fruit and sugar-free black coffee.
Above, we have discussed some of the significant healthy diet facts you can start applying from your next mealtime to create a healthy lifestyle.
Remember, it is not just a week or a month thing but for a lifetime, so make healthy meals with exciting recipes to keep you hooked on the right path. Do not forget to cheat every once in a week to satisfy your cravings. Cheat meals help you stay on track.
A healthy diet is all worth it. It will not just show a positive impact on your weighing scale but also your skin, hair, and overall health. ( A , B )