What is a Healthy Diet?

Many of us believe that all diets involve dietary restrictions that can harm the body. Of course, hardly anyone wants to do bad things for themselves. 

So what do you do if you want to lose weight? What do you eat to ensure that you are healthy? A healthy diet will help you. 

Let’s find out how to lose weight without tormenting the body.

Health Diet Requirements

To help lose weight without harming your health, you’ll require a health-diet (healthy diet) regime. At the same time, it is crucial to take into account:

• the nutritional value of food; 
• the calorie content of food; 
• food variety;
• the amount of food;
• the time of food consumption;
• liquid intake.

Nutrition refers to the presence of proteins, carbohydrates, and fats in the diet. It also considers the vitamin composition of the food. Without all this, the body finds it very difficult to work correctly. 

If there is a lack of one or another component, you can see its effects firsthand – dry skin, brittle nails, hair fading and hair loss, malfunctions of internal organs, and other negative manifestations.

Next is your calorie intake. To determine your correct calorie value, it is crucial to consider your age, weight, and physical activity. 

For an average adult, it is not recommended to consume less than 2200-2500 calorie units per day. If you need to shed a relatively substantial amount of kilograms, it is better not to lower the calorie figure below 1500 kcal no matter your desperation. 

Even if you have a severe excess of weight, this way, you can get rid of 1-2 kilograms weekly. Although, of course, everything is individual.

Drink at least 1.5 liters of clean water per day. It is advisable to drink 2 liters in the hot season to avoid dehydration, a hazardous condition. 

Sufficient fluid intake guarantees healthy skin and hair. It reduces the risk of cardiovascular and other diseases and helps eliminate harmful substances from the body.

Regarding the amount and time of meals, try to adhere to a fractional diet (also called fractional nutrition). The rules of this diet recommend that there are at least five meals a day. Eat smaller portions per time.

However, it would be best to plan your daily schedule to have breakfast in the first hour after waking up, and dinner 3 hours before the end of the day. We recommended the transfer of eating to the earlier hours of the day (the period when we are most active). This way, it is easier to spend most of the calories consumed.

Provide your diet with various foods that contain the maximum amount of nutrients and do not have harmful fats. 

Try as much as possible to avoid fast food, high-calorie treats, butter, and alcohol. But lean meat, fish, vegetables, fruits, greens, cereals, and pasta are great! 

If you can’t give up flour, eat some rye or whole-grain bread. 

Instead of fried foods, try switching to baked, boiled, steam, and other methods that do not undergo aggressive heat treatment. 

What can be eaten raw (for example, fruits and vegetables) is better not to cook. This way, they will retain much more useful components, and you won’t have to spend extra time.

Eat less sugar! If you can completely abandon it. 

Remember that sugar is often hidden not only in processed foods but also in drinks. You thus have to drink carbonated beverages, packaged juices, etc., less often. Instead of sugar, add a little honey or jam to the diet. It is much more useful.

It is also essential to reduce salt intake. 

An excess of salt in the diet can lead to hypertension and many other problems. Try not to salt food during cooking; it is better to add a little salt before eating food. So you do not oversalt the food.