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Balanced Diet – Health and Nutrition strategy for Weight Loss and subcutaneous fat loss
What is Balanced Diet and its components?
This is a diet in which the body uses mainly two components for fuel. The intake of fats and carbohydrates here is equally balanced, and that is why it is called an evenly balanced diet. These two components are balanced in terms of their calories and not in terms of their weight.
Balanced Diet Food Groups Plan- Which Healthy Foods to include in your shopping list?
This is the most tolerant diet. In compiling your healthy meals, all food groups can participate:
Carbohydrates – bread, rice and rice products, cereals, sugar and confectionery, corn, potatoes, peas, oatmeal, chestnuts
Proteins – milk and milk products, eggs, soy, meat, fish, seafood, nuts
Fats – vegetable oil from seeds and nuts, olive oil, lard, butter, cream, processed cheese with a fat content of over 60%, seeds, palm oil, coconut oil
Legumes – beans, peas old, lentils, chickpeas
Healthy Balanced Diet Plan Grocery List
Vegetables – cucumbers, tomatoes, lettuce, salads, peppers, spinach, nettles, sorrel, kale, cauliflower, broccoli, zucchini, squash, carrots, green beans, parsley, dill, celery, eggplant, okra, turnips, radishes, etc.
Sprouts from seeds, nuts, beans and grains, alfalfa and others
Fruits – apples, pears, cherries, quinces, mulberries, cherries, bananas, dates, oranges, tangerines, grapefruit, grapes, apricots, peaches, figs, medlar, kiwi, pineapple, lemons, pomegranates, persimmons, strawberries, raspberries, blueberries, blackberries, melons and others
How to distribute your Balanced Diet Meals?
For Men, the amount of protein in the food goes within 2 grams to 2.5 grams per kilogram body weight and 1.7 grams to 2.3 grams per kilogram body weight of Women. Subtracting protein calories from your daily calorie intake, you will find the calories from the two main fuel components – fat and carbohydrates. It’s easy, simply divide the calories remaining after extraction of the proteins in two. The resultant number is the calories of fats and carbohydrates in your meals. If training is well adapted to the diet, the daily dose of nutrients can be distributed as follows:
- When mixed type of feeding, daily ration may be divided into 4-5 middle portions
- When divided (split into protein and carbohydrate intake), daily ration may be divided into 6-7 smaller portions
- When combined version (including the mixed and separately cooked portions), 5-6 servings are “happy medium”
Balanced Diet Meal Plan for one day
The intake of predominant carbohydrates food should be in the first half of the day until noon. At that time, your body needs whole grain foods with a low glycemic index accompanied with vegetable garnish. Proteins and fats can be eaten almost all day. In the pre-workout meal (two hours before training) a big salad with oil and high protein food portion will protect you from unwanted muscles “burn”.
The post-training meal is best to be split into 2-3 equal food intakes. The end of the workout, 15 minutes after lifting the last weight, is the best time to consume a protein shake (whey is the best choice). 2 hours after the “fast” protein it’s time for the chicken/turkey breast, grilled fish, omelet or other high protein food with moderate to low amount of fat in combination with vegetables. The night eating is highly needed for people with a fast metabolism or those who are feeding in split basis. It is desirable to mix of mostly protein foods with different origins(eggs with cheese, meat with eggs and many others.).
How to prepare your meals for the balanced diet?
The frying and breading of carbohydrate prevalent foods saturate them with fat, making them slowly digestible. This should not be allowed when prepared. It is preferably not to fry the food while you are in a period of decreasing the body fat. You can boil, bake, boil to steam or stew the food from the carb group. It is desirable that the fruit is eaten raw and vegetables and sprouts raw, stewed or steamed.
Does a Balanced Diet work? – What type of training will be most effective for Weight Loss?
The diet allows for the enjoyment of all types of physical activities falling within the scope of power, speed, speed and power, sports complexes and aerobic exercise. If you train regularly, the diet will definitely work for you and you can see results within a very short period of time.
Balanced Diet for Weight Loss – Health Risks – Side effects, Risks and Dangers
This diet is easily bearable and healthy as long as it is individualized. It is often stigmatizing for being the most rational sports diet. This is an intermediate regime, appearing at convenient crossroads, giving your body a rest from the extreme nutrient restricting diets for weight loss. Above all, this regime allows for easy entry and exit from periods of lowering the subcutaneous fat.
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