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.
Healthy Diet Menu
Here is a weekly healthy diet example:
Breakfast: Oatmeal; chicken egg boiled or cooked in a pan without butter; coffee with low-fat milk or tea.
Snack: Banana and 2 tbsp. Low-fat cottage cheese.
Lunch: Baked lean fish; boiled brown rice; a salad of cucumbers, tomatoes, and various herbs.
Snack: A glass of vegetable juice and a grain loaf.
Dinner: A piece of beef (meat can be cooked or baked); non-starchy vegetable salad.
Breakfast: Oatmeal (you can season it with milk or yogurt); grapefruit; tea or coffee.
Snack: Fruit with 2-3 tbsp. Low-fat cottage cheese.
Lunch: Braised cabbage stewed with chicken.
Snack: A glass of orange juice and a slice of dried rye bread.
Dinner: Boiled shrimp; a salad of tomatoes, cucumbers, and greens.
Breakfast: Buckwheat; a small banana; fresh oranges.
Snack: Tomato juice and some whole-grain bread.
Lunch: Steamed chicken fillet with a side dish of brown or brown rice; vegetable salad.
Snack: An apple and about 100 g of cottage cheese.
Dinner: Steamed or boiled lean meat seasoned with herbs; fresh tomatoes.
Breakfast: 2 tbsp. Oatmeal and two boiled chicken eggs; a glass of fruit juice.
Snack: Apple and pear salad. Use natural yogurt as a dressing for it.
Lunch: Boiled fish fillet, rice or buckwheat, and a salad of tomatoes and herbs.
Snack: Apple and a little cottage cheese of low-fat content.
Dinner: Boiled Beef With Salad Of Non-Starchy Vegetables And Herbs.
Breakfast: A serving of granola without sugar, a cup of kefir, and a banana.
Snack: Vegetable juice (1 glass) and about 100 g of cottage cheese.
Lunch: Jacket potato; steamed or boiled chicken.
Snack: Fruit salad, for which you use a little amount of low-fat yogurt.
Dinner: Steamed Fish fillet; Salad consisting of White Cabbage, Tomatoes, and Greens.
Breakfast: Oatmeal cooked in milk; tea or coffee.
Snack: Cottage cheese with chopped fruit.
Lunch: Steamed fish in the company of boiled rice, greens, and tomato.
Snack: A glass of orange juice and whole-grain bread.
Dinner: Lean meat on the grill; a salad of tomatoes and herbs.
Breakfast: Steamed omelet (use two chicken eggs); a glass of apple juice or tea.
Snack: Banana mixed with low-fat cottage cheese.
Lunch: Boiled beef and a salad of white cabbage, cucumbers, greens.
Snack: 3-4 plums and a glass of low-fat yogurt.
Dinner: Steamed chicken fillet and a couple of fresh cucumbers.
According to its rules, you should adhere to it all your life for the duration of a healthy diet. Health is wealth, so it is advised to follow as diligently as possible.
In any case, when you achieve the desired result, increase the calorie content of the diet to an indicator that allows you neither to lose weight nor gain weight.
Contraindications of a Healthy Diet
Everyone can follow a healthy diet unless a different diet is prescribed for medical reasons.
The Benefits of a Healthy Diet
- After 3-4 weeks following the norms of healthy nutrition, the body will significantly improve, getting rid of substances that it does not need.
- Useful components that come with food (following proper menu planning) will provide the body with everything necessary for decent work.
- You can lose weight on a healthy diet correctly and gradually, getting rid of extra pounds.
- Losing weight is not accompanied by a feeling of hunger.
- No need to purchase any rare and expensive products.
- With a healthy diet, as a rule, overall health improves, insomnia, weakness, fatigue, shortness of breath, and other troubles go away.
Disadvantages of a Healthy Diet
- Of course, when on a healthy diet, you can not do without certain restrictions, which can be a little discomforting for starters. If you are used to eating harmful foods frequently, at first, the new foods will seem fresh and tasteless to you.
- A healthy diet is unlikely to suit people who are chasing fast results. This is because, with lightning speed, it will not work to lose weight.
- It will be necessary to change many eating habits fundamentally.
What do we think?
A healthy diet allows us to lose weight slowly, and without the return of our excess weight. This diet is almost harmless and is suitable for every person who does not have underlying health problems.
Start this diet! Stick to it! It’s for the best!