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Yes, we know you are looking for Healthy-Slimming Diet tips. We present to you the simple diet tips that you can use to loose fat even if you don’t cook.
We all know that a healthy diet is essential for our mind and physical growth, however, a properly planned diet can help you loose weight even without exercising. A healthy diet is not just about the food that we eat everyday, its about the content of the food that determines the physical outcome of our bodies. A slim waist line or a six-pack abs, everything is possible when you are willing to make an effort to do something about what you eat.
Before we tell you what to eat-how to eat, it is important to take a look at a few characteristics of Human Diet.
Human Diet
Human diet can be broadly classified into two categories :-
· Vegetarian
· Non Vegetarian
Vegetarian diet can be further classified into :-]
· Fruits only diet
· Vegan, i.e. cereals only
· Lacto – Vegetarian, i.e. vegetables, cereals and milk.
· Lacto – ovo – Vegetarian, i.e. Vegetables, cereals, milk and eggs.
In broad terms, the non-vegetarian food has high protein and fat and low fibre content, whereas vegetarian food is rich in fibre, carbohydrates and minerals.
These basic differences are considered while deciding the superiority of any diet.
Balanced Diet
What is a Balanced Diet?
A diet that contain Carbohydrate, Protein, Fat, Vitamins & Minerals, Fibre and Salt in the correct proportions.
How do we differentiate a Balanced diet from a normal diet?
A balanced diet adequately provides nutrients as per the requirements of the body, keeping some quantities in reserve for lean period. The following table provides a comprehensive view of the balanced diet for an average Indian adult.
Table: Balanced Diet for Adults (In gms)
Sedentary Moderat Work Heavy Work
Cereals 460 520 670
Pulses 40 50 60
Leafy Vegetables 40 40 40
Other Vegetables 60 70 80
Roots and Tubers 50 60 80
Milk 150 200 250
Oil and Fat 40 45 65
Sugar or Jaggery 30 35 55
Slimming Diet Tips
1. Eat sufficient amount of protein (atleast 1 gm of protein for each pound of body weight) on days when you are training, the demand is however somewhat less on your rest days.
2. Eat Low Fat – about 20 percent of your total daily caloric intake. (Research shows that fish oil capsules lower body fat and increases muscle mass with no change in diet.)
3. Reduce your carbohydrates as much as possible without going into a state of ketosis.
4. Do 45 minutes of aerobic training, 4 to 5 times a week.
5. Meals should not be skipped as it reduces energy levels and causes headaches, moreover, the person ends up eating more during the next meal which does more harm than good. Eat light and protein rich diet instead. A research has shown that people who eat more protein, consume less food the next time and it speeds up metabolism.
Fat Loss Summary
1. Lower your caloric intake until you begin to notice weight loss. Stay at this level as long as you continue to lost weight. If a diet is successful, don’t make it more severe.
2. Take a diet that provides 1 gram of protein per pound of body weight and is low on fat and carbs.
3. Metabolize additional calories with aerobic exercise. Fast walking, jogging, bike riding, skipping will make a huge difference in attaining your weight loss goals.
4. Take vitamin and mineral supplements to ensure that you are getting adequate nutrition.
5. Avoid Junk food and eat freshly cooked food as it gives maximum nutrition with minimum calories.
6. Learn to keep count of calories and replace the standard sugar with the ‘zero’ calorie sugar available in the market.
7. Develop a habit of reading labels. As a quick glance at a product can be misleading.
8. Eat Consciously. Eating whatever comes your way is a bad habit.
9. Construct a balanced diet schedule for yourself for each day.
A sample diet plan is give below:-
Breakfast
2 eggs
½ pound meat or fish.
1 glass whole milk
1 slice toast with butter.
Lunch
½ pound meat or fish
2 slices whole grain bread
1 glass fresh fruit juice or milk
½ pound meat or fish
Baked potato with butter
Raw salad
1 glass fresh fruit juice
‘Eating Clean’ is what a slimming diet is all about. “You are what you eat,” is the old saying. And if you eat junk, you body will become – well, you get the point
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