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The best 10 rules for a balanced diet



The best 10 rules for a balanced diet

If you can work out a proper diet plan, you will always stay fit, maintain your desired weight, and feel alert and efficient throughout the day. To achieve these goals, it is not necessary to follow strict diets or diet programs. With the simple rules of a healthy diet, you can strengthen your body, renew your cells, improve your skin and hair, and improve your digestion.

The_ best_ 10 _rules_ for_ a_ balanced_ diet

Be clear about your daily caloric intake. This should be appropriate for your gender, age, activity level, and metabolic rate. It is normal for women to consume 1500 kcal and men 2000. If you exercise, you should add 300 to 800 kcal to this figure, depending on the type and intensity of exercise.

It should also be understood that a balanced diet is a varied diet. Vegetarians and frugivores have their place, but a truly healthy diet must also include meat, fish, and meat products.

1. A healthy eating plan for beginners

  1. 1-2 toasted pieces of whole grain bread (rye, bran).
  2. Fruits and berries without restrictions.
  3. Vegetables from the garden (especially green and yellow vegetables, as well as legumes, asparagus, and beans).
  4. Cereals (brown rice, oatmeal, buckwheat, millet) - about 200-400 g.
  5. Potatoes (young), pasta (uncooked of elite wheat varieties) - 200 g instead of a grain meal.
  6. Milk and dairy products (low-fat).
  7. Poultry and lean red meat - 200 g per day
  8. Saltwater fish and lean seafood - 200 g per day.
  9. Soups (of vegetables, milk, puree, and meat) - at least 300 ml.
  10. Hen eggs - 3-4 per week.
  11. By-products (chicken livers, hearts, and gizzards) - 300 g per week.
  12. Natural sweets and homemade cakes.

Limit harmful products such as pickles, fatty and fried foods, smoked meats, and sweets. Fast food, sandwiches, snacks, chips, mayonnaise, and animal fats are absolutely prohibited.

As for beverages, alcohol and tonic drinks, sugary drinks, energy drinks, instant coffee and coffee drinks, and sweet industrial juices are excluded.

Olive oil and marine seafood are good sources of fats. Additionally, certain desserts can be healthy: meringue, homemade yogurt, jam, semolina pudding, dried fruit, marshmallows, etc.

2. Daily diet chart for weight loss

Daily_ diet_ chart_ for_ weight_ loss

The daily diet should consist of 50 percent protein, 30 percent complex carbohydrates, and 20 percent vegetable lipids (fats). All of these essentials are found in fruits and vegetables, meat and fish, porridge, and whole-grain bread.

3. Eat small portions throughout the day

Eat small portions. It is recommended to eat 5 meals a day: 3 main meals and 2 small snacks (fruit, yogurt, vegetable salad, sandwich, dessert, cottage cheese, etc.) This way you avoid overeating and evenly distribute the caloric content of foods, thus improving digestion and not causing weight gain.

4. Calorie intake calculator to lose weight

Stick to your individual calorie intake and have a "cleanse day" several times a week. This does not mean that you should only eat kefir and cucumbers, because this is not a diet.

Calorie_ intake _calculator_ to_ lose_ weight

For this purpose, you need to reduce your caloric intake by about one-third and use only healthy products. This way, the body can cleanse itself of toxins and waste products, and excess water can be drained, helping to reduce bloating.

5. Straightforward carbohydrates

Check for energy deficiencies in good time. The body should get enough energy, but an excess of carbohydrates (especially simple carbohydrates) will lead to their accumulation in fat stores.

If you have been on vacation and exercising less, limit your carbohydrate intake. If you do exercise, increase your protein intake. If your hair, nails, and skin have deteriorated, it means there is not enough fat in your body.

6. What is the good eating habits?

Learn to eat appropriately here are some Good eating habits: Forget about eating in bed in front of the TV or newspaper. Chew food thoroughly until it has dissolved, as saliva is involved in the important process of primary digestion and detoxification of food.

What _is_ the_ good _eating_ habits_?

The quicker food is processed, the better your chewing technique is. Also, you should not eat in a hurry or swallow food when you are stressed. Muscle cramps can interfere with the production of hydrochloric acid and thus with digestion.

7. How to prepare food before eating

How to prepare food before eating it. Everyone knows that food should be thoroughly washed (cleaned) before cooking or eating it. Keep in mind that food should be stored at room temperature. Do not indulge in too many iced drinks or hot soups "out of the kitchen." Don't choke on a piece of fibrous steak:

  • Cut it into cubes for easier digestion.
  • As for cooking methods, boiling (including steaming), stewing, and baking without animal fats are preferable.
  • Avoid cooking breaded, fried, or baked foods until they have a good crust.

8.Dentistry and gastrointestinal health.

Visiting the dentist regularly makes you maintain gastrointestinal health so you have to Visit it on time.

Avoid some diseases such as Sore teeth and gums are breeding grounds for bacteria and infections that can be transferred to the body through food. You can clean your teeth naturally by eating acidic fruits (citrus fruits, apples, pineapple) regularly.

9.What time of day should you drink water?

Doctors advise that the best time to drink water is 30 minutes before or after meals. This is because the liquid dilutes hydrochloric acid, preventing productive and rapid digestion.

10.What are the principles of eating?

The principle of eating separately works. Protein, fat, and carbohydrates are digested by different enzymes and specific compositions of hydrochloric acid. Therefore, try not to combine fat and protein in one meal. Dessert needs to be included as a distinct snack.

The most important rule of a healthy diet is to eat a high-quality, nutritious meal without overindulging, but also without starving. Pay attention to calorie intake, study the composition of foods and focus on healthy foods that strengthen the immune system and improve your health.