10 Golden Rules Everyone Must Follow For Diet Plan

Diet plan

Proper exercises and Diet Plan are compulsory for keeping your body fit. People have different taste of food. Som they choose different types of diet plan. Whatever diet plan you take, be confirm they have maintains the basic rules of food consumption.

If you see your diet plan doesn’t include the following rules of eating, you need to rethink for a better diet plan.

Never Skip Any Meal:

No diet experts suggest skipping any meal. You may have misconceptions about food consumption. You may think if I skip one meal of the day, it will be helpful for weight loss or burning fat. No this is a great misconception about food intake. You should take meal 3 times a day.

Besides, you should eat your breakfast as soon as possible. After a deep 8 hours of sleep, it energizes our body.

Limit eating too much sugar:

Eating to much sugar intensifies for weight gain. Though sugar an important source of energy, it can cause serious health problems.

World Health Organizations( WHO), has published an article suggesting your sugar intake limit 10% of the total energy intake. WHO recommends limiting the sugar intake under 5% for additional health benefits. You can face the following health problems if you take sugar than recommended.

Weight Gain: The Main culprit of overweight is over intake of sugar. Overweight increase the risk of other health problems. Consumption of sugary beverages, processed food, sweet juice, and soda affects to increase obesity.

Increase Acne: No people expect to have acne. Though sometimes it happens for the reasons of age, it can happen for unhealthy food. Sugar is one of some acne prone foods.

Diabetes: Diabetes is one of some serious health disease. Over the past 30 years, the number of diabetes patients has been doubled.

Though there has no direct relation of consumption of sugar with diabetes, it has an indirect relation. You know from the types of diabetes that obesity or overweight is the main cause of diabetes. And Sugar causes overweight.

Increase the risk of Cancer: Research has found that the risk of esophageal cancer is highly intensified by the over-consumption of sugar and sugar-related foods.

Limiting Salt Consumption:

Without salt, every food is tasteless. Salt is an indispensable ingredient of cooking food. But consumption of over salt can increase heart disease and stroke. It also intensifies the risk of hypertension. Build a habit of eating food with a little salt. See the key facts of salt published by WHO.

Effects of Over Consumptions of Salt on Body

Less consumption

Less consumption of salt causes Hypernatremia and other serious health problem even death.

When your blood sodium levels are below 135 mEq/L, this situation can cause brain cells to swell. The symptoms of the Hyponatremia are lethargy, confusion, and altered personality.

In severe cases, when the blood sodium level is below 115 mEq/L, this situation can result in seizures, coma, stupor, muscle twitching or even death.

The average consumption of salt should be between 6 g and 12 g per day. If you consume less than 5.8 g of salt per day, it can activate the renin-angiotensin-aldosterone system. The renin-angiotensin-aldosterone system leads to increased mortality.

Overconsumption

  • Stroke
  • Cardiovascular disease.
  • Left Ventricular Hypertrophy
  • High Blood Pressure.
  • Edima
  • Stomach Cancer
  • Kidney disease

Eat Less Saturated Food:

Though saturated fat is a necessary part of our meal and a great source of energy, it raises LDL (bad) cholesterol. This kind of fat increases the risk of heart stroke and heart-related diseases.

As fat is a great source of energy, we need to consume monounsaturated fat or polyunsaturated fat. We find unsaturated fat from plant-based oils. Olive oil, sunflower oil, and corn oil are good examples of monounsaturated fat.  So, now the question is how much fat we should consume from fat. It should not exceed more than 30%  of all the energy you consume.

Eat plenty of vegetables and fruits:

A healthy diet is composed of different kinds of food like staples food, fruits and vegetables, legumes. Your body needs vitamins, dietary fiber, minerals, protein, and antioxidants. You will get all of these from fruits and vegetables.

Fruites and vegetables diet plan

Seasonal fruits and vegetables assuage the risk of noncommunicable diseases like heart attack, diabetes and some kinds of cancer.

Drink Enough Water:

Water has multiple functions on your body. It keeps your body temperature perfect. It keeps your kidneys and liver healthy by flushing out the waste products after digestion.

How much water should we drink a day: Researchers has found that drinking water helps for regulating body temperature and functioning brain perfectly. But drinking too much water is also bad for our body. According to the BBC, drinking too much water leads to hyponatremia. Confusion, coma as well as seizures are the severe symptoms of hyponatremia.

So, we should drink a moderate amount of water. It is common that you feel thirsty. Drink water at the time of thirsty.

Avoid Alcohol:

Alcohol has internal and external effects on our body. Though it damages your important body’s functionality slowly, it damages severely the internal organs. It is high time you gave up the habits of alcohol for preventing your body from serious health problems.

There are short-term and long-term effects of alcohol. Short-term effects include slurred speech, vomiting, drowsiness, headache, distorted vision and hearing, and unconsciousness.

Long-term effects of Alcohol include high blood pressure, nerve damage, permanent damage to the brain, and cancer of mouth and throat. Besides, breaking relationship, loss of productivity, loneliness, sexual problems, family problems are common for long-time consumption.

A good mix of calories:

Different food has different kinds of functionality. So, you need to plan your daily food items with different items. People need to intake a certain amount of calories. So, count your calories. There are many calories counting app on both the App Store and the Play Store.

Whatever we do, we want a healthy body and a sound mind. We all know a sound mind lives in a healthy body. So, consistency in your diet is the best way to keep healthy. Maintaining the above-discussed rules and building some good habits are also important.

Avoid Junk Food:

Junk food or pre-prepared food is tasty but it contains low nutrition. These foods contain a high amount of saturated fat, a high amount of salt and sugar. And you already know the bad effects of these ingredients. Pizza, French Fries, Bacon cheeseburger, cheesecake are good examples of junk food.

I will not say to stop eating these foods. But keep controls overeating of these foods.

More Dietary Fibre for Diet Plan

Dietary food is one kind of carbohydrate. Our bodies’ enzymes can’t digest this type of fiber. Though dietary fiber has many health benefits, the U.S. children and adults people are reluctant to intake this fiber.

Dietary fiber is found in edible plant foods like fruits, vegetables, cereals, lentils, and grains.

Health Benefits of Dietary Fibre: 

  1. You can save you from the risk of coronary heart disease, hypertension, diabetes, stroke, and noncommunicable disease.
  2. Lowers blood pressure.
  3. Lowers serum cholesterol levels.
  4. Fiber improves glycemia.

 

 

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