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What is Balanced Diet? How important is the Balanced Diet?

What is Balanced Diet? A diet that contains sufficient amounts and proportions of nutrients needed to maintain health or growth is called a ...

What is Balanced Diet?

A diet that contains sufficient amounts and proportions of nutrients needed to maintain health or growth is called a balanced diet.

What is Balanced Diet?  How important is the Balanced Diet?


How important is the Balanced Diet?

The benefits of a balanced diet and nutrition are innumerable. It not only helps you maintain a healthy weight it also reduces the risk of various non-communicable diseases. Unhealthy eating habits are a major risk factor for this type of disease, including type 2 diabetes mellitus, high blood pressure, heart attack, and even some types of cancer. It is becoming a major cause of disability and death worldwide. But you can control this risk, reduce it and even get rid of it by following a healthy diet.


What should be in the Balance Diet?

1. Carbohydrates

2. Protein

3. Fat

4. Vitamins and minerals


Now talking, how much do I eat these?

Not everyone will have the same amount of food. The amount of VO determines it on our height and body weight. A good quality Nutrition & fitness expert can give you these calculations.


Do girls need a special diet?

Different diet for boys and girls! But why? Surprisingly, in some cases, such a special diet may be needed. Girls often do not pay attention to their food while taking care of everyone in the house. It shows a lack of some nutrients with age. As a result, some foods need to be included in the daily diet to fill the deficiency. Find out which foods.

Eggs

Eggs contain protein and some amount of vitamin D. Which is usually less in the body of girls. It is possible to cook a variety of eggs. Bhurji, poach, omelet, and many more. However, eating boiled eggs is the most beneficial. Doctors now say to eat one egg a day. However, if you have a little more cholesterol, you can eat the white part of the egg. Or you can eat three days a week.


Yogurt

Yogurt contains a lot of 'good bacteria. So great food to increase digestion. There is no substitute for yogurt for weight loss. Playing Greek yogurt will get you a lot more protein and calcium. However, homemade yogurt is the healthiest. Be careful if you buy any flavored yogurt from the market. There is a possibility of a lot of excess sugar in the stomach.

A variety of nuts

Different types of nuts contain 'good fat' and protein. Almonds, pesto, walnuts, cashew nuts, sugar nuts - all can be eaten as healthy snacks. If you keep some nuts soaked at night, wake up in the morning and eat them before breakfast. You will get many more benefits. And in the morning, busyness will be eaten quickly. Also, mix chia seeds, flaxseed, pumpkin seeds, or any other seeds. If you are hungry in the afternoon, you can eat a little.

Vegetables

Eat a variety of vegetables like lettuce, broccoli, and other vegetables according to the season. It contains a lot of vitamin C. Collagen decreases in our body with age. So wrinkles appear on the skin. So instead of using expensive cosmetics every day, if you pay attention to food and drink, you will get more benefits.


Oats

There is no better thing than oats for a quick healthy snack. Oats helps in weight control. If you can't stand gluten, then oats will be your best friend. You can make all kinds of bread, cakes, pancakes with oatmeal powder. Oatmeal khichuri can also be continued for lunch, especially if you follow a weight loss diet.


Do you know how effective Keto Diet is for weight loss?

The popularity of the Quito diet has grown exponentially in the last few years. Keto or ketogenic diet is a well-known name for those aware of their health and trying to know about it. This diet completely reduces the number of carbohydrates or sugars and adds adequate amounts of protein and fat. This reduces hunger. Let's not know how effective the keto diet is to lose weight. you can also read best-5-components-of-fitness for more specific knowledge.

Let's take a look at some things about the Quito diet.

The ketogenic diet is the super low-carb diet. The carb will be less extreme in this diet, the fat will be much higher, and the protein will be mid-level. Typical ketogenic diets contain 5% of total caloric need carbs, 25% protein, and 60% fat. This means that the percentage of the food you eat throughout the day will be the same. Our normal diet contains 50% carbohydrates, 20% protein, and 30% fat. Suppose you eat 1200 calories throughout the day. Its 50% carb means you need to eat 600 calorie carbs.


There are different types of keto diets.

1. Standard Ketogenic Diet - (SDK)

It contains 5% carbs, 25% protein and 75% fat.

2. Targeted Ketogenic Diet - (TKD)

This diet has to be followed just like a standard ketogenic diet. However, sugar is added to the diet according to a person's type and amount of physical activity.

3. Cyclical Ketogenic Diet - (CKD)

In this diet, you have to eliminate sugar from food five days a week and add more sugar the other two days.

4. High Protein Keto Diet

In this method, the protein increases from 25% to 35%. It contains 60% fat, 35% protein, and 5% sugar. Bodybuilders or athletes do it.


Foods that you can't eat in this diet

1. Exclude sugar or anything sweet. Coke, fruit juice, cake, ice cream, chocolate, smoothie, any kind of sweet.

2. Exclude flour, rice, pasta, noodles, oats, cornflakes.

3. All kinds of fruits are forbidden. Usually, other diets have a place for fruit, but the Keto diet does not. Because the result is a lot of sugar, you can take only 20 grams of sugar in the Keto diet. On the other hand, you can get 25 grams of sugar from a big apple.

4. All types of pulses are forbidden. Pulses contain a good amount of protein as well as carbohydrates.

5. Potato, radish, carrot, ketchup should all be excluded. Any type of processed food should be eliminated.


What to eat

Beef, chicken, all kinds of fish, eggs, butter, cheese, yogurt, ghee, nuts, healthy oils such as olive oil, coconut oil, sunflower oil, any red-green vegetable, spinach, broccoli, cabbage, cauliflower, gourd, You can eat all kinds of spices, olives, avocados, strawberries, lemons in the fruit.


Problems with the Keto diet

1. There will be less fiber due to the closure of whole-grain foods. And if the fiber is low, constipation will be a problem. Mixing 1-2 teaspoons of green leafy vegetables and nuts with a glass of water before going to bed at night reduces many problems.


2. The body holds less water due to fewer carbs. So water goes out of the body. Each 1 gram carb holds 3 grams of water. So you need to drink more water to keep your body hydrated. At least 3-4 liters a day. To reduce water and mineral deficiency, 1.5-2 teaspoons of salt should be eaten daily.


3. The body will not get all kinds of vitamins and minerals because fruits and grain foods are all stopped. That's why you need to take a multivitamin supplement to make up for the deficiency. Vitamin C and multivitamin capsules should be taken daily.


4. Carbohydrates give the body instant energy. Since there will be fewer carbohydrates, you will feel less energetic and have trouble doing cardio-type workouts. There is some energy loss in all weight-loss diets.


5. Multiple physical problems can occur if you do not follow this diet plan according to the exact rules. Problems such as headaches, fatigue, increased hunger, sleep loss, dizziness, and physical ability can occur. It can also cause bad breath, muscle cramps, various stomach ailments, and kidney stones. So if there is any problem, you should seek the help of a doctor and discuss with the dietitian and stop the keto diet immediately.


1200 calorie special diet plan to lose weight

Many of us gain that weight a lot of the time. Maybe a few kilos of weight gain because of not exercising regularly after a few days of continuous invitations or holidays or not exercising regularly due to work pressure. There are also many, especially those aged 28+, who tend to gain a little weight. In these cases, the 1200 calorie diet plan will play a big role in weight loss.

No matter how much you exercise, you will not lose much weight if you do not eat right at the end of the day. The military diet is now well known in our country. But these diet foods are not familiar to us, so it is quite annoying to many. So today, we will discuss the 1200 calorie diet plan to lose weight, which has been made by calculating calorie moderation, much like the military diet. Even if it is not exactly like the military diet, you can get better results from it. Plus, since there is no food like the military diet, it will be easy to follow it.


One thing should be said here. It is very difficult to lose weight just by dieting. After dieting for four days and eating raw and burgers for the next three days, this diet will not be used. So if you want to lose weight quickly and effectively, you must walk for half an hour along with a diet. Only then will you get the results. Then go to the diet chart without delay!


1200 calorie special diet plan to lose weight

  • After waking up: a cup of lemon tea + 2 biscuits (no biscuits with the veg cracker, sweet, or cream) - 90 calories
  • Breakfast: 2 boiled eggs + 2 slices of brown bread (290 calories) / scrambled eggs + 1 slice of brown bread + half a cup of buttermilk (310 calories)
  • 11 am - 12 noon: 1 banana / 15-20 grapes (50 calories)
  • Lunch: 1 cup of brown rice + 100 g chicken (without broth) + 1/2 cup mixed vegetables + 1 bowl of salad (360 calories)
  • Evening: 1 cup of buttermilk 35 calories
  • Dinner: a red loaf of bread + a piece of fish (50 g) + half a cup of pulses + a small bowl of raita (360 calories)

One thing to note here is that since you are on a diet to lose weight, you should not add too much oil or salt to pulses, vegetables, or eggs. That will give exactly as much as has not given. You can enhance the taste with lemon juice, coriander leaves, and black pepper powder while eating.


This 1200 calorie diet plan is very effective in losing weight, do not do any strenuous exercise at this time. There is no need. However, it is important to follow a healthy lifestyle after losing weight. Otherwise, the weight will return to the last place.


Conclusion

This diet is for those who can diet a lot more dedicated. Because the carb is more than 40-50 grams, the body will get out of ketosis. Those confused about how many calories to make a chart will calculate their BMR and how much weight they want to lose in how much time. It takes 3500 calories to lose 1 pound. You can keep one free day every 15-20 days. You can eat 200-300 grams of carbs that day, but keep in mind that the carbs should not come from anything like sugar.


Another thing is if you can't diet for at least 30 days, you shouldn't do it. Because it can be seen that in this diet you have lost 3-4 kg weight in the first two weeks, then give up and go to another diet or give up, then there is a chance that you have returned to your previous weight. In this diet, you can do a maximum of three months continuously, not more.