How to Prepare the Effective and Healthy Diet

According to science, balancing of the nutrients as per the body requirement is the most effective and healthy diet which helps a person to life a healthy lifelong. One should know how to prepare the effective and healthy diet to follow for a healthy lifestyle.

How to Prepare the Effective and Healthy Diet

Every individual has its own nutrient requirement based on his BMR, activity level, BMI, medical condition if any and also if any food allergy. The diet made should be feasible because if a person is following a diet he should be mentally, physically and socially fit and stable to follow, then only the plan will work on him/her. The reason behind this is, when a food is on a plate near to us, our metabolism starts from the smell and eye itself.

One should eat 3 major meals along with 2–3 snacks. Let’s start the morning with the so called detox water like Green Tea/ Apple Cider Vinegar/ Wheatgrass/ Herbal juices/ the most common Lemon-Honey water. But the detox water should be changed in every 15–20 days so that our body doesn’t stop responding to the health benefits of them.

How to Prepare the Effective and Healthy Diet

After early morning comes the “Breakfast” which most of us use to skip. But skipping a breakfast is not healthy as breakfast helps kick-start our metabolism after 7–8 hours of rest. A breakfast should be a complete meal full of macro- and micro- nutrients.

How to Prepare the Effective and Healthy Diet

For e.g. Oatmeal/millet porridge made in low-fat milk; with added fruits and nuts-seeds. In this meal, one will get carbs for energy, protein for muscle building and strength, essential fatty acids for the joints mobility and flexibility; and a source of antioxidants along with Vitamins and Minerals.

In Lunch, generally it provides nourishment to the body and brain and reduces fatigue and stress. Eating lunch provides a break from the activities of the day and gives energy for the afternoon. It increases your body metabolism and hence makes you energizer.

Healthy Lunch Options during a Diet

Lunch should be a combination of complex carbs with lean protein or a healthy balanced Thali as per the portion size of the individual.

In between the major meals one should include healthy snacks like tender coconut water/ plain lemon water/Green Tea with handful of nuts and seeds/ fruit/roasted channa, etc.

All About Diet and Diet plan

Generally in the Evening around 4 pm to 6 pm we feel hungry and that’s the only time when most of us grab unhealthy burger with French fries, etc. snacks. But during this time, one should eat high-protein, high fiber snacks which will help one to feel full for longer till the dinner time. One can include boiled egg white salad/ sprout salad/ chicken salad, etc.

It’s essential to eat a healthy but light dinner which combines both protein (meat, eggs, lentils or beans) and carbohydrates (boiled/baked potatoes, whole pasta, brown rice, vegetables and fruit).

How to Prepare the Effective and Healthy Diet

It ensures a steady release of glucose to the blood stream, helping to prevent disturbed sleep.

Good nutrition in a balanced form is an important part of leading a healthy life. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

How to Prepare the Effective and Healthy Diet

 

All About Diet and Diet plan

Losing weight should be planned for a long term. And for that one should know all about diet and diet plan. Diet is all about the foods we eat and drink to keep our self away from any health problem, but following crash diets or yo-yo diets to lose weight is like punishing yourself and depriving from the tastes, satiety and more importantly from nutrients.

The diet plan should be made to make you more comfortable mentally, physically and socially. One should plan a healthy balanced nutritional diet along with workout. Here are the following points that one should follow:

1] Eat High-fiber, high-protein diet

Fiber and protein helps you feel full for longer time and hence give a control on your appetite. Combining protein along with fiber will help you stabilize your blood sugar level and helps you keep satisfied.

All About Diet and Diet plan

Opt for low-glycemic index foods which will help you increase your energy levels and leave you feel refreshed and cleansed. Include beans and legumes, whole grains like brown rice, quinoa, buckwheat, amaranth oats, etc.

In protein you can include the high biological like egg-white, chicken breast, fish and low-fat paneer, whole pulses like rajma, chickpeas, sprouts, etc.

2] Don’t skip any of the major meals

Despite everything we heard about “calories in” vs “calories out”, the links between the meal skipping and losing weight are so tricky but people to follow suck tricky things when it comes to lose weight. But have you ever thought that the weight that you lose while following such tricky methods do come back easily especially on the belly fat. A person do lose weight but much of muscle mass than fat mass.

All About Diet and Diet plan

The major meals basically contains a mix of carbs, protein, essential fats along with vitamins, minerals and antioxidants. Skipping a major meal means skipping the nutrients and depriving your body from the daily requirements, which indirectly makes your body more prone to health issues, low in immunity and makes you feel inactive.

3] Include antioxidant foods

As we had heard that to lose fat we generally go for a fat-burner, the same way antioxidants are a powerful agents against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation.

All About Diet and Diet plan

The best antioxidant foods generally include the plant derived food items like berries (blueberries, raspberries), apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans. Some other sources do include green tea, herbal tea, dark chocolate, etc.

4] Keep yourself hydrated

Water is an essential constituent of life. Water is needed to transport nutrients to your cells and transport waste out of the body. In order to move and flex your muscles, you need water.

All About Diet and Diet plan

If your body is dehydrated, your muscles will be deprived of electrolytes and hence gets frequent cramps. To fulfill the water requirement one should include healthy beverages like coconut water, buttermilk, green tea, lemon water, detox water, etc. One should drink atleast 2 L in a day. The water intake also depends on your workout activity too.

5] Include some functional training

Functional training helps provide you with the strength, stability, power, mobility, endurance and flexibility to the body and the muscle fibers.

All About Diet and Diet plan

A mix of high intense cardio-and-functional training helps you lose your fat mass along with some weight training for the muscle strengthening. One should also include brisk walk after every major meals, for atleast 20–30 minutes.

6] Stay Stress-free

Stress leads to the secretion of cortisol in the body, which lowers the body metabolism rate which leads to weight gain and other metabolic conditions.

All About Diet and Diet plan

It’s very true that in this modern generation, stress had become a part of our life. But we can make us stress free by including few healthy tips like drinking a lot of water, consuming herbs like Aswagandha, green tea, rosemary tea, jasmine tea which helps sooth our nerves and releases our happy hormones (generally known as serotonin, dopamine).

7] Eat healthy snacks

Healthy snacks aid in weight control, curb cravings, and improve mood, and boost energy. Other-than 3 major meals, one should include healthy snacks in between in the meals too like an antioxidant snack in between breakfast and lunch, which might include a fruit along with a green tea or few handful of nuts and seeds, etc.

All About Diet and Diet plan

Another snacks can be added in the evening especially in between 4:00 pm to 6:00 pm. here one can include a protein snacks like sprouts, protein bars, diet bhel, sandwich, egg whites, milk shake, etc.

It’s better to burn calories and melt the body fat than to starve it or deprive your body from the healthy nutrients.

 

All About Millets

The substitute of wheat and rice are considered as “millet” which are categorized as super-food and are good source of minerals . Millets are ideal for diabetics looking for an alternative grain to rice. They also help increase the bio-availability of minerals and have strong antioxidant. Lets learn all about millets  here in this blog.

Healthy Millets

Here are some healthy millets that can replace the rice and wheat easily:

1] Ragi

Ragi is a richest source of Calcium and Iron. A good source of insoluble fiber which makes a person feel full for longer and hence controls the appetite.

It is also good for Diabetic as it has low Glycemic index, which helps in maintaining the blood sugar levels.

2] Quinoa

Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids. A heart-healthy grain, it is known to reduce “unhealthy” cholesterol and contains high-levels of anti-oxidants.

Quinoa can be consumed either as a milk porridge or sprouted quinoa can also be made and used in salads and sandwiches.

3] Jowar

Jowar is rich in iron, vitamin B & E, potassium, zinc, calcium, magnesium, iron and fibre. It is popular as one of the gluten free,high-protein, cholesterol-free source of a variety of essential nutrients, including dietary fiber, iron, phosphorus and thiamine millet among those with gluten sensitivity.

The phytochemical levels are so high in this millet that they have shown potential usefulness in reducing obesity as well.

4] Barley

Barley is an excellent source of both soluble and insoluble fiber and selenium and a good source of phosphorous, copper and manganese.

The insoluble fiber helps to prevent colon cancer and maintain regular bowel movement. The soluble fiber lowers blood cholesterol and slows down absorption of sugar and reduces the risk of type 2 diabetes.

The presence of copper in barley reduces symptoms of rheumatoid arthritis. It also maintains flexibility in bones and joints.

The selenium present in barley preserves elasticity of the skin, along with manganese and it gives the body a feeling of well-being.

5] Buckwheat

Buckwheat is full of nourishment yet tasty food. Its high fiber content is a boon for weight loss. The grain contains both insoluble and soluble fiber, which help to lower “’unhealthy” cholesterol, balance blood sugar levels and keep the gut healthy.

It is rich in antioxidant flavonoids that helps protect the heart, and is ideal for gluten-free diets.

6] Bajra

Bajra is a rich source of iron, vitamin B & E, potassium, zinc, calcium, magnesium, manganese, phosphorus, amino acids, insoluble fiber which helps to speed up the intestinal transit time.

7] Whole Oats

Oats contain multiple nutrients and a gummy, water-soluble fiber, beta-glucan, which helps reduce unhealthy cholesterol and helps to prevent big spikes in blood sugar levels.

Oats deliver benefits whether eaten raw or cooked. Can be consumed either porridge or can make sprouted oats.

8] Bulgur Wheat

Bulgur wheat is a low-fat whole grain rich in dietary fiber. It aids digestion, acts as an anti-inflammatory and protects against cholesterol and gall stones.

It provides 5 g of fiber per 1/4 cup, which is 20 percent of the recommended daily value. Bulgar wheat fits well in a low-fat diet. It has no saturated fat, trans fat or cholesterol.

9] Amaranth

Amaranth are high in antioxidants, are used in medicinal cooking as a source of high-quality protein, cholesterol-lowering phytosterols and anti-inflammatory phytochemicals.

Amaranth flour are gluten-free but as own a bitter taste so can be mixed with other gluten-free flour like oats, soybean. Or can use the leaves as saag or can add sprouted amaranth grains to salads and sandwiches.

Protein Punch : 3–6 gm per 1 cup serving

Breakfast Cereals

Today the market is been flooded with a variety of breakfast cereals of all kind and different flavors. But are all the breakfast cereals healthy? Many of them are sugar coated cereals which make them high in sugars and fat. I always suggest my clients that before buying any food supplements or food items read the nutritional label and ingredients in detail.

Breakfast cereals

Breakfast cereal is a food product made from processed cereal grains that is often eaten as a breakfast . It is often mixed with milk, yogurt, or fruit. Breakfast cereals includes all the millet based cereals like ragi porridge, oats porridge, museli, dalia, wheat bran porridge, poha or rice flakes.

Healthy Breakfast Cereals

Find out some healthy breakfast cereals with the recipe and start adding them in your daily routine.

Ragi -seeds Porridge: Ragi is a richest source of Calcium and Iron. A good source of insoluble fiber which makes a person feel full for longer and hence controls the appetite.

Ingredients:

  • Ragi flakes : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Mix Nuts : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

Quinoa- Chia PorridgeMake your own hot cereal mix with this healthy recipe. The easiest and healthiest breakfast which is now a regular meal in everyone’s house.

Ingredients:

  • Quinoa : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Chia Seeds : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil quinoa in milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

Oats Porridge: Oats are whole grains and they all contain a soluble fiber called beta-glucan, which can help lower your cholesterol level.

Ingredients:

  • Oats : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Chia Seeds : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil oats in milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

MuesliMuesli is a breakfast and brunch dish based on raw rolled oats and other ingredients like grains, fresh or dried fruits, seeds and nuts.

Ingredients:

  • Muesli : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Mix Nuts : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

Dalia: Dalia is a tasty cereal dish that’s made from cracked wheat, which is high in protein, fiber, and iron.

Ingredients:

  • Dalia : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Chia Seeds : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil dalia in milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

Wheat bran porridge: Wheat Bran contains a massive amount of dietary fiber, which is so filling and is so important on a low carb diet.

Ingredients:

  • Wheat bran flakes : 30 gm
  • Low-fat milk : 250 ml
  • Fruit (Banana/apple/berries/pear) : 1 chopped
  • Nuts : handful
  • Mix Nuts : handful
  • Cinnamon: 1 tsp

Methods:

  • Boil milk for few minutes.
  • Pour in a bowl. Add all the remaining ingredients.

For more breakfast cereals recipes click to this link: http://www.gonutrygo.co.in/healthy-weight-loss-and-diet-recipes/breakfast-brunch/

 

BALANCED HEALTHY DIET PLAN

Here we are sharing you a general balanced healthy diet plan with its health benefits along with the combination of meals and food group. Here you will be able to view the nutrients added. This will help you to lose weight in a healthy way without craving or depriving yourself from your favorites.

EARLY MORNING Detox Water with omega-3 & omega-6 seeds
BED TIME Bed Tea/lemon Tea/Green Tea (1 tsp of super-food in powder form) + 2 high fiber biscuits
BREAKFAST Ragi porridge (assorted porridge) with nuts (mix of iron-essential fats-protein)
MID MORNING 1 cup Green Tea + 1 no. Fruit
LUNCH 1 bowl Herb salad (mix of calcium-complex carbs-vitamins) + high fiber phulkas(1 tsp of super-food in powder form)/Brown rice + 1 cup Green leafy veg + 1 cup whole dal + 1 glass buttermilk
MID AFTERNOON 1 cup Herbal Tea + High fiber snacks
EVENING Paneer tikka(homemade)/Smoothie/ Milk shakes with nuts (mix of iron-essential fats-protein)
DINNER 1 bowl Mediterranean salad + high fiber phulkas + 1 cup sprouts veg
BED TIME Colon cleansers

*Specifications will be added as per the personalization.

To know more about the our services and to make yourself step into a healthy lifestyle, we are pleased to inform you that we have initiated a trail for 14 days and then you can continue with the paid service.

You can visit http://www.gonutrygo.co.in/our-plans/ , mail us at info@gonutrygo.co.in

So let’s join hands together for a healthy life and make a fitness resolution to be fit.

Take care of your body, It’s the only place you have to live …………”