A nutritious diet, not just for weight loss but for overall health

 

You want to lose weight and you type “how to lose weight in a week” on Google, hoping to land onto a crash diet that works magic on your body and your fat just vanishes into thin air. Well, most of the times you end up disappointed as nothing works the magic that was promised. While when it does actually work and you lose quite a lot of weight, you tend to gain it back almost as quickly as you lost it or maybe at double the speed.
What you actually need is a healthy diet plan to lose weight. A quick weight loss diet plan is not going to work in the long run, it might even be harmful to your body. It is necessary to have nutrition food for weight loss. You need to follow a balanced diet program that consists of all the necessary nutrients that your body requires, in the right quantities. A consistent intake of a balanced diet is the best diet to lose weight fast.
Also, a calorie calculator for food as well as a body mass index calculator are amazing tools to customize your balanced diet according to your body.
What is a balanced diet?
A balanced diet is a diet that consists of the right amount of calories consumed in the right form, in the form of nutrients that your body requires for its functioning. A balanced diet can be achieved by consuming the majority of your calories in the form of :-

1. Fruits

Fruit is one of the six essential food groups recommended for a healthy diet. Fruits are the best food that can be consumed on an empty stomach. It acts as a great source of nutrition as well as a good snack. Although fruits are high on sugar, they contain natural sugars. Besides, there are several low-sugar fruits available such as citrus and peaches. It should also be noted that fruits are far more helpful when consumed in a raw form, rather than as a juice.

2. Vegetables

Vegetables contain essential vitamins and minerals and they are full of fiber too. This makes them a crucial component of a healthy diet. There are various sub-groups under vegetables: dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and many other vegetables. All of them are great sources of nutrition, but green leafy vegetables are the ones that have the most nutrition value.

3. Proteins

Proteins primarily help with the development of the brain, muscles, skin, and hair. A typical adult should consume a maximum 50 grams of protein per day. Meats and beans are rich sources of proteins. For those who do not eat meat; tofu, tempeh, and other soy-based products are excellent sources of protein too.

4. Dairy

Dairy products provide essential nutrients such as Calcium and Vitamin D. Yogurt, cottage cheese, sour cream, dips and other cultured dairy foods, along with milk, butter and cheese are choices. These products should be taken in moderation though, as they are major sources of fats as well. 

5. Oils

Oils should be consumed in very low quantities. It is better to opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils can replace fattier vegetable oil in your diet. Olive oil can be considered as a good choice of oil, for your health.

6. Grains

Whole grains are low in fat and high in fiber. Additionally, they contain complex carbohydrates that help you to feel full longer and prevent overeating. Whole grain bread and whole wheat flour contain whole grains as their primary ingredient. They should be consumed in the right amount.