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Be Fit With Diet Plan

Whatever a person eats or drinks throughout the day is termed as diet. A restricted diet especially for the purpose of loosing weight is not recommended over a period of time. Instead it is often advised to make a change in the type and quantity of food slowly. At the same time you should make solid food choices based on nutrient value and their calorific value, due consideration should also be given to the taste and likes of an individual, so that it may be maintained throughout life.

The following points should be kept in mind while deciding on a diet program.

  1. Calorie value should be monitored
  2. All the required nutrients should be included.
  3. The diet pattern should be easy to follow.
  4. It should be such that you can follow throughout your life.

Calorie level – Dieticians recommend intake of 1000-1500 calories per day, though it may differ from person to person depending on his weight and level of work. This should be monitored to make sure this is being maintained

For a gradual weight loss, help from a professional dietician is recommended in order to prepare a suitable diet plan. Normally it is recommended that weight loss should be a gradual but steady process.

Nutrition – A good diet should contain all the nutrients necessary for good health. It should contain the following:

  • All vitamins and minerals.
  • Adequate proteins are required for repairing the body tissues. While the non-vegetarians get sufficient protein from meat, fish, eggs etc., it is essential to ensure proper diet of milk, soybeans, pulses etc. for vegetarian. Extra protein is required for muscle growth.
  • Carbohydrates – A minimum of 100 gms of carbohydrates per day are suggested. Carbohydrates help to prevent tiredness. They are found in bread, cereals, rice, and some vegetables like potatoes etc.
  • Fiber- some quantity of fiber is required for proper bowl movements and to make your digestive system function better. We get fiber from flour, whole-wheat , carrots, kidney beans, fruits and salads etc.
  • Trans fats and unsaturated fat intake should be restricted to a minimum level in order to reduce the risk of heart problem, high cholesterol and also to stop weight gain.
  • Sugar intake should be restricted to a moderate level as it is high in calories and has fewer nutrients. In fact you can use sugar substitutes instead in moderation.
  • Water intake of 8-10 glasses is suggested everyday. More water may be taken depending upon the physical activity of an individual. This will help to prevent build up of lactic acid when you work out, which can cause aching and stiffness in the muscles.