Steps on diet | Balanced diet

Dieting is essential to maintain the health of the body and reduce the risk of chronic noncommunicable diseases such as heart disease, diabetes, and cancer.


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Fruits, vegetables, as well as foods with animal sources, are recommended to reduce the consumption of salt, sugar, and fats, and vegetables and fruits are a rich source of vitamins and minerals, antioxidants, fiber, and reduce their consumption of the risk of obesity, cancers, Strokes, fat is a high source of calories, and the intake of saturated and mutated varieties, which are found in industrially prepared foods, should be reduced.

The most important steps of dieting

The following points illustrate some aspects of most important steps of dieting:


Setting dietary goals

Many people miss the first and most important step of diet, which encourages them and motivates them to continue, as it is recommended to set long and short-term weight loss goals, including:

- Setting goals accurately: This requires determining the reasons for which it is worth sticking to the diet, for example, people may want to lose weight to relieve back pain, or the number of kilograms to be lost can be determined.

- Long and short-term goals: Long-term goals are based on short goals, which are for a few weeks, for example, teach healthy recipes, buy low-calorie or fat food products, and eat vegetables at night for dinner.

- Commitment to realism: It is recommended that the objectives be logical for steps on diet , feasible, and should be implemented gradually, and it is worth taking into account the time needed to implement these goals; At home, he has to devote a little time to prepare it three times a week, so that he can cook at home and stay away from eating outside.

- Changing habits: This is through healthy habits, staying away from negative thinking, pessimism, and anxiety through self-acceptance, as well as regular physical activity.

- Flexibility: The key to change for the better is by experimenting with new health things such as eating or daily habits.

A balanced diet

The following points illustrate some aspects of dietary change:

- Calorie reduction: Health care providers are looking at people's daily eating and drinking habits, to reduce the number of calories consumed daily in a way that is appropriate for the person, to reduce weight, and it should be noted that women usually need to eat between 1200 and 1200 Up to 1,500 calories, while men may need between 1,500 and 1,800.

- Choice of full foods: they reduce hunger, and this is done by eating foods that are high in fat and low calories, such as fruits, vegetables, and staying away from consuming sweets, fats, and manufactured foods.

- Choosing healthy foods: It's a way to make a healthy diet, as eating more vegetarian foods, such as fruits, vegetables, whole grains as a source of carbohydrates, as well as fat-free protein sources such as lentils, soy, and meat, Small amounts of fat should be eaten, which are recommended for healthy sources such as olive oil, canola and nut oils, and fish is recommended twice a week.

- Reducing the intake of certain foods: Some diets require a reduction in certain amounts from a diet group, such as a significant reduction in carbohydrates or fats, and you should consult your doctor about the nature of the diet to suit the person, and it should be noted that foods should be reduced High in calories, such as sugar-sweetened beverages.

Following healthy habits

Changing bad daily habits and following healthy habits is one of the most important steps of diet, as it improves health and reduces the risk of disease, and has a role in improving sleep, quality, and the most important of these habits:

- Take a walk after dinner.

- Turn off your TV, phone, and any electronic devices an hour before bedtime if the person has difficulty sleeping.

- Choose healthy foods.

- Note the daily changes of practice, self-rewarding when achieving goals and following healthy habits.

- Choose the lowest costs to apply habits; for example, you can walk outside and buy healthy food products at the lowest prices.

- The participation of others in the application of healthy habits, which contributes to encouragement and motivation, such as dancing, exercising, and cooking with family or friends.


- Easy and enjoyable exercise.

- Drink plenty of water during the day, which can reduce your appetite and the amount of food consumed.

- Eat prepared at home as this improves the quality of your diet.


- Increase the number of hours of sleep, as several studies have shown that lack of sleep can increase appetite, so it is recommended to devote at least 8 hours to sleep.

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Reference

- "Healthy diet", www.who.int.
- "Obesity", www.mayoclinic.org
- "Breaking Bad Health Habits", www.webmd.com.
- "Changing Your Habits for Better Health", www.niddk.nih.gov.
- "10 Morning Habits That Help You Lose Weight"، www.healthline.com.

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