How to have a reasonable and nutritious diet but still keep the body healthy but still help control weight is not easy. Let’s learn how to eat healthy but still maintain a reasonable weight in the article below!
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Diet is one of the most important factors determining health. So how to maintain a stable weight while ensuring nutrition. The following article will help you learn about great ways to eat healthy but still maintain a reasonable weight. Let’s find out now!!
* A reasonable diet will help ensure health.
One of the important things in ensuring the health of the body’s physiological and immune functions is to follow a reasonable diet and eat 3 meals a day for a long time. And should eat a variety of foods to be able to meet the energy needs and other nutrients that the body needs.
To ensure good health, you should eat protein-rich foods such as fish, shrimp, lean pork, beef, poultry, eggs, milk, soybeans… and nuts in moderation and regular. Because the solid composition of the body contains up to 70% protein.
Besides, every day you also need to regularly add vegetables and fruits, because these are foods that contain many vitamins, minerals, fiber and many other essential nutrients. In particular, vitamin B, vitamin C, vitamin E have strong antioxidant effects and regulate the immune system. In addition, dark green, red, orange and purple vegetables are often rich in β-carotene, which is a good source of vitamin A.
Water is an important ingredient and it makes up about 60-70% of the weight of a healthy adult. Water participates in the body’s metabolism, helping to transport nutrients in the body. At the same time, it helps to remove waste products such as urine and feces from the body more easily. In addition, water also has the effect of helping to regulate body temperature, helping to lower the temperature when the body temperature is high thanks to the evaporation of water vapor. Therefore, it is extremely important to replenish water for the body, so it is necessary to drink 7-8 glasses of water every day.
There are many people who choose to lose weight by using low- or very low-calorie diets. Accordingly, it will cut down on carbohydrates but comfortably eat protein and fat in meals. Although this method will also help lose weight effectively, it will make the body often in a state of fatigue and sluggishness because of lack of energy. Until the body feels hungry, if not controlled food intake can lead to overweight again.
When applying a low-calorie diet, it should be applied gradually and should not be reduced suddenly. According to the recommendations of nutritionists, in the first days of the diet only need to cut about 300 kcal / day. Simultaneously combined with exercise and sports practice for at least 60 minutes/day to reduce excess energy from fat and increase the development of muscle mass. The main meals each day can be replaced with products that are low in energy but still rich in amino acids and micronutrients. Meal servings only need to ensure less than 150 kcal/meal (normal serving is 500-700 kcal/serving).
* Great way to eat healthy but still maintain a reasonable weight.
For very low-calorie diets, the amount of food consumed in comparison to energy expenditure must be less than 1,000 kcal/day. This diet is the transition from eating to drinking. Although oral preparations are often lower in energy, they still ensure the adequate supply of essential nutrients such as amino acids, essential fats, vitamins and minerals… This diet should generally only be applied. for a period of 4 to 8 weeks. After losing weight, you will begin to switch to a low-calorie diet combined with exercise.
In some other cases, the method of completely reducing the daily food intake is chosen without detailing the energy input and energy consumption. However, this method will also be difficult to control weight and not ensure health because the diet is not balanced.
Accordingly, each dietary method will have its own advantages and disadvantages. But in general, no matter which method you choose, you also need to ensure the source of nutrients that your body needs. Great way to help eat healthy but still maintain a reasonable weight, limit calories, fat, work hard at sports and especially not skip breakfast. In terms of nutrition, it is necessary to ensure low calorie content, no cholesterol and saturated fat but full of micronutrients.
But no matter what weight loss method you use, you need to combine it with a scientific exercise regimen with a healthy, nutritious meal. This helps to both lose weight and maintain a stable weight.