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3 meals a day – 5 benefits to consider

3 meals a day – 5 benefits to consider

Gone are the days when fad diets were used to maintain weight and to keep the body in shape. People are now shifting their life to the healthy and calorie-controlled diets that can fulfill all the requirements of the body. Intermittent fasting, high-protein diets and low-carb diets were introduced for maintaining weight but all these diets are replaced by the concept of three meals a day.

Three meals a day has shown excellent health benefits and is the diet that meets the overall nutritional requirements while focusing on weight management strategies and approaches. The concept of three meals a day involves the breakfast, lunch and dinner with proper and equal distribution of macro and micro nutrients so that body keeps its metabolism at pace.

Breakfast:

Breakfast in the three meals a day concept is considered as the main part of the day that keeps you energized for the rest of the day. You must place special emphasis on this meal and should focus on consuming food items from all major food groups with equal distribution of proteins, carbohydrates and fats. Protein-based breakfast keeps the body energized for the rest of the day and makes a person feel fuller for usual. The carbohydrates should be selected from complex sources as they can satisfy the unusual cravings and provides the body a feeling of fulfillment. Food items from dairy should also be a part of breakfast as they are the richest source of calcium.

Lunch:

For lunch, you can consume complex carbohydrates with portions of vegetables and fruits as they are also riches source of dietary fiber that can fulfil the satiety level of body. Consume a portion of dairy too including yogurt to meet the requirements of dietary calcium and vitamin D.

Dinner:

For dinner, protein should be the main component of meal accompanied by carbohydrates and vegetables. Carbohydrates should be from complex sources and vegetables should be preferred to consume with their peels or in raw form like salad. Such kind of fiber intake keeps the metabolism at its pace and the blood sugar does not rise as seen in case of refined carbs.

Following a three meals pattern does not require the need of snacks like salty and sugary snacks. Snacks like crackers, biscuits, and other sugary items does not satisfy our hunger pangs and are not beneficial for health. These are main culprits of cravings and once the cravings are initiated, there is hard struggle required to stop them.

1200 calories-three meals plan

Breakfast

Lunch

Dinner

Foods like eggs, Greek yogurt and protein powder

Whole-wheat toast, sugar-free cereals and Oatmeal

Fruits and vegetables like bananas, berries and apples

Foods like deli meat, chicken, eggs

Grains like whole-wheat breads, pasta, rice

Fruits and vegetables like carrots and cucumbers, oranges

Proteins like chicken, steak and tofu

Grains from complex carbohydrate sources like pasta, rice, rolls

Fruits and vegetables like green salad, corn and roasted vegetables

Three meals vs six mini meals

Three meals are preferred and hold more benefits than the six mini meals in a day. Here we will discuss some major advantages of three meals a day.

A person is likely to consume few calories in the case of three meals as all the macro and micronutrients are distributed in the three major meals. The exact distribution of calories fulfil the hunger and cravings and does not raise the blood sugar levels due to unexpected and overloading of carbohydrates.

Three meals a day help a person to avoid decision fatigue. It becomes easy for a person to stick to the three meals and to avoid stuffing the body with extra snacks through three meals a day. It is called as decision fatigue and when you are stick to your three meals a day decision, you become a person who does not eat between their meals.

Three meals a day makes a person feel satiated. The mini meals having inappropriate division of macronutrients does not fulfil the cravings and a person feels hunger. The mini meals leads to grazing and over-consumption of calories.

There are chances of insulin insensitivity in case of six meals due to inappropriate and over-loading of carbohydrates. The three meals a day helps the insulin in the body to work at its normal pace and allows a room to glucose to work in the body between meals.

Three meals a day provide mindful eating that contributes to weight loss. The snacking between the meals lessens the mindful eating. Three meals a day helps a person to give a thought to consume appropriate number of calories with nutrients from all food groups distributed between meals.

A person makes attempts towards healthier food choices in case of three meals a day. Snacks and mini meals lead to the consumption of food items that are processed or ready-made which leads to increase in calories. Three meals a day helps a person to choose balanced meal with proper distribution of calories.

Three meals a day helps the person to consume food while keeping in mind the concept of portion control. The amount of calories consumed can be managed with portion control.

Relation of weight and calories distribution in a meal

Calories and weight management holds a significant relation. The management of weight is strongly associated with the consumption and intake of total calories. An average person requires 1800-2000 calories per day for proper energy levels. Three meals a day directly affects our body’s composition and allows us to make healthy food choices due to balanced calories mechanism.

Our body gets accustomed to the regular eating habits. If we consume three meals a day with mindful eating patter, our body does not craves for extra calories and hunger does not reminds us to consume more. If we consume each thing with balanced and consistent amount, our body kicks out the cravings. The proper distribution of calories per meal also plays an important role in maintaining the weight and balance of various metabolic systems in the body.

The metabolic processes of our body are linked with energy levels and dietary patters. If we consume more carbohydrates in breakfast and less in dinner our metabolic process of conversion of glucose and insulin production gets disturbed. The carbohydrate loading in one meal does not allows a proper room for digestion and conversion till next meal and can results in sudden rise of insulin levels in the body due to disturbed macronutrient content. It can lead to fluctuations in insulin and glucagon levels and affects weight too.

Meal Quality vs Meal Quantity

For a diet, you wish to consume foods from each food group. If you eat breakfast, lunch, and dinner, you’ll typically consume a large kind of food. This may guarantee that you are eating everything that you have to maintain a diet. Without ample meal planning, you will find yourself snacking on foods that severely lack nutritional value.

Benefits Over One Meal

If meal frequency doesn't matter, you may be thinking you may just curtail to eating once each day and make it even easier. This won't be the most effective approach though. Researchers at the Beltsville Human Nutrition Centre in Maryland found that folks eating only 1 meal every day could only sustain this for a brief period and had increases in pressure and blood cholesterol compared to those eating three meals.

Compliance

Deciding you are going to eat three meals daily without fail means you're way more likely to stay to your plan. You will not bask in calorie-dense between-meal snacks or skip meals. Women who skip meals have much less weight-loss success than people who stick with a daily eating pattern, consistent with the concept Health and Fitness Association. It persist with the standard breakfast, lunch and dinner schedule, spacing each meal around four to 6 hours apart.

Sample  Meal Plan

It is easy to fall under the trap of eating the identical boring meals day after day, so keep your diet varied and alter your meals regularly to assist you persist with the plan. Breakfast might be poached eggs with a slice of ham on whole-grain toast, a veggie omelet or low-fat Greek yogurt with almonds and mixed berries. For lunch, opt for a salad with as many alternative vegetables as you prefer, amid a protein source like cold roast turkey, canned salmon or farm cheese, plus a tiny low few whole-wheat pasta or kidney beans. Alternatively, have a whole-grain wrap with a protein and veggie filling. Base your dinner around protein too, with a giant serving of vegetables and a rather smaller one in all carbs. A lean beefsteak with green beans and sweet potato, or a chicken stir-fry with peppers, carrot, corn and a tiny low serving of rice would be ideal.

Time

Preparing and cooking food takes time. Even a little snack can break minutes to create, and a bigger meal may require a decent 20 to half-hour. Over the course of per week or month, all now adds up. Eating bigger meals just thrice every day will prevent hours within the long-run. Less time making meals gives you longer for social and family commitments.

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A healthy Meal Plan for woman

We all hear the term of healthy eating, clean eating and nutritious foods but have you ever think that do we implement such eating in our daily routine? Healthy eating is a broad term that emphasize on consumption of nutritious foods from all food groups of food pyramid. A healthy eating plan incorporates on the consumption of vegetables, fruits, whole-grain cereals, lean portions of meat and breads and fat-free or low-fat dairy products. There are many type of fad diets introduced in market that end up in extra weight gain.

In this guide, we will discuss some best healthy meal plans that will help you to maintain your weight in a normal body mass index.

Flexitarian diet

The word flexitarian is a combination of two terms: Flexible and vegetarian. It was a term introduced by a dietitian Dawn Jackson Blatner in 2009 in his book named as The Flexitarian Diet. This Dietitian explained the fact that there is no need to eliminate all the sources of meat and meat-related products from diet. It is good and a healthy approach to include more vegetables in diet but we cannot totally skip meat and meat-related products. Eating more vegetarian diet and meat in appropriate amount has shown impactful results by improvement in the overall healthy, lower levels of heart diseases, diabetes and cancer.  

Working of a Flexitarian diet

Flexitarian diet emphasizes on incorporation of food items from all the five groups of a food pyramid. You should include non-meat proteins like beans, peas and eggs to compensate the protein value. Other than this, it is compulsory to add whole grain products from complex carbohydrates, low-fat dairy products and fats and oils from healthier choices. We cannot skip vegetables and fruits so there portion size should also be kept in mind.

You can follow a five-week meal plan that can provide you appropriate and economical food choices for breakfast, lunch, dinner and snacks with proper distribution of calories.

You can also follow a three-four-five calorie regimen for distribution of calories in the major meals. Your breakfast should include around 300 calories, lunch should include 400 calories and dinner must have 500 calories to meet the daily calorie requirements.

Pros and Cons of a flexitarian diet

Flexitarian diet is one of the most acceptable diet that everyone can follow easily. It has an acceptable amount of calories that can help to balance the weight according to the BMI. This diet has all the nutrients in them including the proteins, carbohydrates and fats.

This diet has flexible nature in it that it can compensate the calories and nutrient easily which everyone can follow.

There is wide choice of recipes in flexitarian diet. A person following this healthy diet can consume delicious and nutritious recipes on daily basis.

Flexitarian diet focus on home-cooking and includes all the food items that are economical and available at home.

This diet is sometimes difficult to follow if you are not a vegetable and fruits lover but once you develop the habit of consuming them, this diet will become the most favorite one of yours.

Flexitarian diet and weight loss

The question often arises that is flexitarian diet helpful in losing weight or not? Researches in 2020 claimed that a vegetarian diet emphasizes to consume fewer calories and helps in losing weight and to achieve a lower body mass index. Vegetables, fruits and complex carbohydrates are an excellent source of dietary fiber and are nutrient dense. These food items help to retain satiety levels and provide feeling of fullness. A person feels full for a longer period and tends to consume less calories.

With this calorie deficit diet and some physical activity, a person will shed few pounds in an effective way. Plant-based diet quickly keeps the weight track on pace and keeps the body mass index in normal amount.

Mediterranean diet

Mediterranean diet is widely accepted diet all around the world especially among the people residing near the Mediterranean Sea. People over there have shown longer lifeline with less cases of cancer and cardiovascular ailments. They tend to follow a diet lower in red meat, sugar and saturated fat and place more focus on consuming complex carbohydrates, nuts and vegetables and fruits. Thus, it gave rise to Mediterranean diet that offers a lot of health benefits.

Mediterranean diet is helpful in weight loss strategies, heart and brain-related disorders, cancer and diabetes prevention and control in the other metabolic diseases. Mediterranean diet offers a consumer-friendly diet pyramid that includes the healthy guidelines about filling the plate with nutrients and lower calories for maintaining diet.

Pros and cons of Mediterranean diet

A Mediterranean diet is a balanced form of diet that offers an excellent amount of protein, carbohydrates and fats in appropriate amount. All the nutrients are divided into proper amount of calories into major and minor meals.

This diet sounds nutritionally adequate and offers nutrient-dense foods instead of calorie-dense foods. It has all the nutrients that can provide an extensive amount of macro and micronutrients.

This diet has diverse range of foods that can provide various food choices and recipes so that a person does not gets bored due to diet.

It is an economical diet that includes all the economical food items from food groups available easily in anyone’s kitchen.

Working of a Mediterranean diet

Mediterranean diet is a balanced eating pattern based diet that does not involves a fixed and structured diet. It has flexibility in its eating pattern that can help you to lose, gain or maintain your weight by proper distribution of calories for each meal. Mediterranean diet includes food items from food pyramid according to the restriction and allowed foods. This diet works by placing emphasis on eating fruits and vegetables along with complex carbohydrate sources like whole grain breads and cereals. Other than this, this diet includes the consumption of eggs, poultry, cheese and low-fat dairy products in moderation and the least allowed foods are red meat and sweets. A person can also enjoy alcohol according to their doctor’s recommendation with two glass for men and one glass for women.

DASH diet

DASH stands for Dietary approaches to stop hypertension is a diet that is promoted by the National heart, lung and blood institute to stop the prevailing condition of hypertension in people all around the world. This diet place emphasize on consuming food items that are low in fat, oils and sodium. It is recommended to include food items that are rich in complex carbohydrates and dietary fiber. Moreover, food items that are high in potassium, calcium and protein leading to rise in blood pressure are kept lower in amount.

DASH diet is known to lower hypertension too much extent and other than this, it provides various health benefits such as:

Lower risk of cardiovascular diseases

Lower chances of stroke

Reduction in metabolic disorders like obesity and diabetes

Pros and cons of DASH diet

DASH diet provides all the necessary nutrients that are required by the body to maintain a healthy weight. It provides an acceptable amount of proteins, carbohydrates and fats according to daily caloric intake.

This diet is heart healthy as it has lower levels of sodium and potassium that are the leading cause of heart related disorders.

DASH diet is nutritionally adequate providing all the nutrients in the major and minor meals with healthier food choices divided among calories.

Working of DASH Diet

DASH diet works by distribution of calories and macronutrients in major and minor meals to make an adjustable and easy-to-follow diet plan.

It is recommended to include one or more servings of vegetables in every meal

Two or more servings of lean meat should be incorporated in the diet per week

Use the herbs and spices according to taste to remove blandness from foods but limit the intake of salt

A person can munch on nuts and seeds instead of a pack of chips

Switch the refined and white sources of carbohydrates with the complex carbohydrates that provide feeling of fullness

Take a 15-minute walk after lunch or dinner (or both).

SAMPLE MEAL PLAN

Pre-Breakfast

1 medium-sized grapefruit

Breakfast

Two poached eggs

Two slice whole-wheat bread

One cup low-fat milk

One cup herbal tea

Mid-day snacks

1 medium-sized banana

One cup plain yogurt

Lunch

6-ounce roasted chicken breast

1 cup garden salad (tomato, onions, croutons, oil and vinegar or salad dressing)

Afternoon snacks

One cup sliced carrots

Three tablespoon hummus

1-half piece pita bread

One cup herbal tea

Dinner

One cup brown rice

One cup mixed vegetables with steamed beef

One cup mixed salad with dressing

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10 SIGNS WE SHOULD CONSIDER CONSULTING A DIETITIAN

Whenever we feel sick or tired in our daily routine, we prefer to consult a physician who can provide us with medicines for quick relief. `We never emphasize the root cause of our problem, and such disorders reappear again, and we end up in a distressing situation. Our dietary habits and lifestyle play a special role in maintaining our health and wellness. We can cure our maximum health-related disorders by fixing our sedentary routines and irregular dietary patterns. 

But who can guide us about the perfect dietary habits? A dietitian! 

A dietitian is the one who can help us in such aspects. There are many signs that our body gives when we should consult a dietitian, but who is a dietitian, and what are the signs after which we should consult a dietitian? 

WHO IS A DIETITIAN?

Dietitians are trained and regulated health professionals who diagnose eating disorders at the individual and general level of public health.

They use the latest public health and scientific research on food, health, and disease that they interpret as a practical guide for people to make healthy lifestyle choices and choices.

They work in the NHS and private clinics. They work with healthy and sick people in various places. They can work in the food industry, at work, in cooking, education, sports, and the media. Other forms of care related to their working areas include mental health, learning disabilities, community, critical settings, and public health.

They often serve as members of various groups to treat complex clinical conditions such as diabetes, food intolerance, IBS syndrome, eating disorders, chronic fatigue, malnutrition, kidney failure, and intestinal disorders. They advise and influence food and health policy across all spectrums from government, local communities, and individuals.

WHAT ARE THE 10 SIGNS WHEN WE SHOULD CONSIDER CONSULTING A DIETITIAN?

Our body gives many irregular signs that we should consider before consulting a dietitian. There is no need to get medicines for every sign as such problems can be fixed by just incorporating a healthy lifestyle and through diet therapy and nutrition intervention. Here we will discuss the ten signs after which you should consult a dietitian for help:

Allergies and food intolerance 

Management for metabolic disorders

Unsatisfactory bowel movements

Acidic reflux

The problem of overeating

Change in the appetite level

Planning to lose or gain weight

High cholesterol levels 

Personal nutrition plans not working 

Lethargy and tiredness 

Allergies and food intolerance 

There may be times when eating a meal will make you feel uncomfortable. You may not be able to identify the specific ingredient or the food that causes it. However, you will start to make decisions on your own and cut down on foods that are not the cause of the real cause. It is the time when you should consider the time to meet with dietitians.

A dietitian can also help you determine if your symptoms are caused by food allergies or something else, such as lifestyle choices or stress.

Additionally, if you know a lot about food allergies or allergies you may feel depressed because you do not know what to eat, or what healthy ingredients to use instead. A dietitian can create effective, nutritious, nutritious and simple recipes that do not have common diseases such as wheat, gluten, milk, grains, corn, eggs and nuts, as well as those with low or no sugar, paleo and vegetables when needed.

Sometimes, we get confused between food allergy and food intolerance. There are some people who cannot digest dairy products or gluten products(if you are allergic to certain foods, then consider checking out our healthy meal plan in dubai). They cannot ‘Tolerate’ the specific component present in these products that are lactose and gluten respectively so they are called lactose intolerants and gluten intolerants. A dietitian can guide you in an excellent way and can help you to include the options other than these products so that nutrient loss can be managed.

Management for metabolic disorders

Metabolic disorders like diabetes and hypertension can be managed in a better way by consulting a dietitian or a nutritionist. These disorders require a modified lifestyle and dietary pattern and can be managed easily. A dietitian helps a diabetic patient to choose the best foods according to the situation of diabetes. They help the patient to determine the difference between high and low glycemic index foods and inculcate the sense of carbohydrate counting that helps control the sudden insulin spike that is seen due to carbohydrate load.

Similarly, hypertensive patients can also manage their disturbing hypertensive levels by incorporating low sodium diets along with some workout tips instead of just relying on anti-hypertensive drugs. 

Unsatisfactory bowel movements

You should have a healthy bowel movement 1-2 times a day. More is also classified as loose stools or diarrhea, and less than once a day is considered constipation. A nutritionist can research your diet and lifestyle choices to see where they can help you, and find out the root cause of your constipation or diarrhea. They can also order a complete stool test to see which germs, yeast, parasites, and germs live in your gut and which beneficial viruses you may not have.

In case of loose bowel movements, a dietitian can cure this issue by suggesting you a diet such as the BRAT diet that is specifically for treating diarrhea and is more helpful than medicines.

Acidic reflux

People who suffer from acid reflux or heartburn cannot easily identify the cause. It is not easy to identify the foods that cause such problems. Visiting a registered dietitian will help reduce symptoms and improve your diet so that food allergies can be completely avoided. Acid reflux is temporarily controlled by medications but it comes back again with more sensational triggering by certain food items. A dietitian eliminates such issues by treating the root cause.

The problem of overeating

If you happen to find yourself overeating more than you need to, then seeing a dietitian may not be a bad decision. It is said that any form of emotional indulgence can be a sign of unhealthy patterns, which can easily lead to weight gain. Obesity can lead to heart disease and diabetes. Some people eat more in their emotional breakdown. Such an issue is termed bulimia nervosa in which the person is more prone to eat junk foods and food items that provide them emotional pleasure. This thing can be treated through nutritional counseling.

Change in the appetite level

Maintaining the same lifestyle and changing appetite levels are not compatible. A general rule of thumb is that your diet should be commensurate with your lifestyle. Any increase or decrease in hunger will easily give you an indication that something is wrong with your body. Before a problem can develop into a major problem, you should consult a dietitian immediately.

Planning to lose or gain weight 

Losing weight and healthily losing weight are two very different things. Learning to lose weight while eating a healthy diet and avoiding malnutrition is the key to maintaining good health and even losing weight. If you follow the right path then rapid weight loss can be avoided and thus you will reduce any risk of long-term damage. It also makes the weight loss regime easier to maintain.

On the other hand, not everyone faces the issue of weight loss. Some people require nutritional therapy for gaining weight. A nutritionist can help in losing, gaining, and maintaining a healthy weight by incorporating a healthy dietary pattern and lifestyle.

High cholesterol levels

If you are experiencing changes in the level of cholesterol in your blood, you should learn to avoid foods that will lead to an increase in cholesterol levels. It is very important to choose the right foods when you are at risk for heart disease due to high cholesterol levels. With a guide from a registered dietitian, you will know which foods to choose and which ones to avoid in order to lower your cholesterol and quickly reduce your risk of heart disease and stroke.

Personal nutrition plans not working

You may have opportunities to try to starve yourself but not yet get the results you want. Maybe something is wrong with your plan. Seeking the help of a dietitian will help you to identify your shortcomings and adjust your diet.

Lethargy and tiredness

Changing family life and working full-time in your office can be stressful. However, if you always feel tired for some reason even after getting enough sleep it may be a problem for your diet.

With the help of a dietitian, you will be able to know about foods that lower your energy levels, and give advice on how to increase your energy levels naturally, using diet. Also, you will be guided in the right direction for a healthy lifestyle.

If you are in UAE and you really wish to follow a healthy living by a healthy diet, Then Prepmeal is the No:1 company who provides healthy meal delivery Dubai. They have free in-house consultation to clear all your concerns regarding your fitness journey

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Best low calorie diet plans for weight loss

Weight maintenance is an important part of our life. We all are always in the struggle to either lose weight or gain weight. The science behind gaining and losing weight is calorie adjustment. Calories are the amount of energy we consume through diet. An average male and female need around 2000-2200 calories per day. When we consume few calories than the requirement of our body, we tend to lose weight. We gain weight when we utilize extra calories than the requirement of our body. Calorie consumption should not be based on unhealthy food choices. The main focus should be placed on the consumption of healthy foods delivery in dubai.

There are various diet plans available on the different sites recommended by dietitians and nutritionists. People prefer to follow the easy pathway to gain or lose weight. There are many fad diets and low-calorie diet plans for weight loss among which we will discuss some best ones as recommended by a registered dietitian:

The Mediterranean diet

The DASH Diet

The low carb diet

The Mediterranean diet

This diet is based on the golden principles of wellness, nutrition, prevention of disease and ensures longevity. It has many benefits for health and is low in calories. It ensures a balanced intake of nutrients so that weight maintenance can be achieved.

Foods allowed in the Mediterranean diet

The Mediterranean diet ensures the intake of a diet that is full of:

Fresh fruits and vegetables

Whole grains and complex carbohydrates

Fish and lean meat

Nuts, seeds, and healthy sources of oil like olive oil

Limited foods

A person following a Mediterranean diet can consume the dairy products and protein sources like eggs and poultry in moderate amounts but should limit the intake of:

Red meat

Saturated and trans fats

Refined grains and carbohydrates

Processed meat

Artificial sugar-based foods

Health benefits of the Mediterranean diet

The Mediterranean diet emphasizes the consumption of fresh fruits and vegetables that are low in calories. This thing is beneficial in maintaining weight if you are trying to lose weight. Fruits and vegetables are nutrient-dense but low in calories. Their consumption in raw form can provide the feeling of fullness and satisfies the satiety level. The Mediterranean diet helps lower the risks of heart attack and other heart-related disorders as this diet limits the consumption of saturated fat and trans fat.

The consumption of fruits and vegetables initiates the intake of antioxidants that helps to fight against inflammation and reduces oxidative stress. Antioxidants help to neutralize the free radicals in the body. There are also fewer chances of mental disorders like depression and Alzheimer's disease. A person on this diet should not forget to increase the intake of calcium and vitamin D in the diet as the sources of dairy products are limited in this diet.

The DASH diet

DASH diet is a dietary approach to controlling blood pressure and maintaining heart health. DASH stands for dietary approaches to stop hypertension in which a low-sodium diet is recommended with special emphasis on the intake of fresh fruits and vegetables.

Foods allowed in the DASH diet

Five servings of vegetables

Five servings of fruits

Seven servings of carbohydrates (whole and complex)

Two servings of low-fat dairy products

Two servings of lean meat

It is also recommended that a person can consume nuts and seeds two times a week as they are healthy sources of fats and oils.  

Health benefits of the DASH diet

DASH diet is known for providing excellent health benefits to the body. It has shown improvement in hypertensive patients and has helped in reducing the blood pressure in the body. DASH diet is also helpful for preventing heart disorders as it is low in sodium and places more emphasis on the consumption of fresh fruits and vegetables that are low in calories. DASH diet is also helpful for the persons that are struggling hard to lose weight. Being low in calories and high in nutrients, the DASH diet helps to maintain the total body weight and lowers the body fat percentage.

Low carb diets

Low-carb diets are the popular diets among people who tend to lose weight. Low-carb diets include low-carb, ketogenic, and Atkins diets. There are some varieties of low carb diets that help in lowering the bodyweight to a drastic amount in which only 10% carbs are allowed.

Working on low carb diet

The total amount for intake of carbohydrates is restricted in a low-carb diet. The major focus is laid on the consumption of proteins and fat. A diet high in protein helps the body to fight against the satiety level. The protein-rich diet raises the metabolism and conserves the muscle mass in absence of carbohydrates. The ketogenic diet is high in fats and very low in carbohydrates. The fatty acids of the body are converted into ketones for energy production as glucose intake is lowered due to low carbs. This whole process is known as ketosis.

Health benefits of low carb diet

Low-carb diets are known to reduce heart disease, high cholesterol, and high blood pressure levels. A diet lower in carbs helps in maintaining the insulin level of the body that is required by people of type-2 diabetes. Low carb diet is also effective in weight loss that helps in burning the extra belly fat.

A sample 1200 calories of low-calorie diet plan for weight loss

6:30 am

Cucumber detox water (1 glass)

8:00 am

Oats porridge cooked in skimmed milk (1 bowl), 1 handful of mixed nuts

12:00 pm

Skimmed milk paneer (100 grams)

2:00 pm

Mix vegetable salad (1 serving), cooked lentils (1 serving), chapatti (1 serving)

4:00 pm

Fresh seasonal fruits (2 serving)

5:30 pm

Tea with no sugar and low fat milk (1 cup)

8:50 pm

Mixed vegetable salad (1 serving)

9:00 pm

Cooked lentils (1 serving), chapatti (1 serving)

Tips for a healthy balanced weight

Here we will discuss some best tips and tricks for maintaining the healthy body weight that will help in losing weight too:

Frequently small meals

Try to divide your meals into frequently small meals throughout the day. Instead of one major meal, try to incorporate three major meals with two snack portions so that you can meet your satiety level. The hunger pangs and low-calorie diet lead us to binge eating and we end up consuming extra calories. You can divide your meals into intervals that will prevent hunger pangs.

Early dinner

Develop the habit of eating dinner early so that your body can metabolize it easily. When you consume dinner at late hours, it does not gets digested properly and we end up developing acidity and heartburn. This can lead to weight gain. Try to stop eating after 8 pm.

Drink plenty of water

To lose weight, it is necessary to keep your hydration level in a balanced form. Try to drink at least 10-12 glasses of water in the whole day. A balanced level of hydration helps in controlling the hunger pangs and is effective for losing weight.

High fiber

It is recommended to consume at least 15 grams of fiber on daily basis from different food sources. You can get a good amount of fiber from the cereals and bread group and from fruits and vegetables too. Fiber helps to control satiety and provides a feeling of fullness. It also helps in reducing bloating and aids in other digestive problems.

The majors of a balanced diet plan

If we talk about low-calorie meal delivery or weight loss diet plans, this all is based on balanced diet planning principles. The balanced form of diet plan or meal plan comprises the healthy food choices from each food group that can promote wellness.

Carbohydrates group

Carbohydrates are the main fuel of our body that is responsible for ATP production and makes up half of the total calorie requirement on daily basis. It helps in the production of energy which our body utilizes as glucose and stores the rest in muscles as lactic acid. It is necessary to choose the right amount of carbohydrates. Carbohydrates are divided into complex and simple carbs. Simple carbs include all the refined sources of carbohydrates that are used in the production of bakery goods. Simple carbs include biscuits, bread, white rice, white flour, etc that are digested quickly and spike the blood glucose levels.

Complex carbohydrates are suggested as good carbs that are packed with all the essential nutrients and fiber promoting health. These carbs are rich in fiber that provides a feeling of fullness and satisfies the satiety levels in our body. This option is the best one for controlling weight. Complex carbs include brown rice, millets, rolled oats, whole wheat bread, cereals, etc.

Proteins group

Proteins are also an important part of our daily dietary needs and consume about 30% of our diet plan. Proteins are the building blocks of the body and are necessary to maintain muscle health. Proteins are essential for tissue and muscle repair. Our body comprises protein in the form of keratin in nails and hairs, in cartilage, tissues, and skin. Proteins also make a person feel full for a longer time and help in burning calories.

Proteins can be consumed from both plant and animal sources. The animal sources include lean meats, poultry, fish, and eggs. Plant sources include leafy green vegetables, lentils, and legumes.

Fats group

We cannot eliminate fats from our diet as our body requires fat in moderate amounts to keep up its working at a proper pace. Fats are an instant source of energy and help in digesting the fat-soluble vitamins. Fats and oils help to synthesize the hormones and provide energy. A person can choose healthy fat choices from poly and monounsaturated fatty acids and omega-3 fatty acids. It is recommended to limit the trans and saturated fats as they promote the production of LDL which is bad cholesterol and lowers the production of HDL which is good cholesterol.

Fats and oils can be consumed from healthy choices like soybean, sesame, sunflower, mustard, and olive oil. Butter and ghee should be consumed in restricted quantities to avoid trans fat.

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BODYBUILDING MEAL PLAN

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WHAT IS CONSIDERED TO BE A HEALTHY MEAL PLAN?

We all are aware of the general term and meaning of health but have you ever thought that what is considered to be a healthy meal plan in dubai? We often get confused between the meaning so diet plan and meal plan and end up thinking that these terms are the same. But the truth is not something else.

A diet plan is considered a professional plan that is made according to the health status, lifestyle, and weight management goals of a person. While a healthy meal plan in dubai means including a proper and balanced plan in your diet focusing on the portions from all five food groups. A healthy meal plan focuses on some factors to achieve the best meal plan status. The total time to cook the food, availability, variety of seasonal foods, and financial resources are some factors that determine the uniqueness of a healthy meal plan. 

Our life is running at a fast pace in which we do not get the proper time to prepare a healthy meal for ourselves. We are addicted to convenience foods and ready-to-go food products that somehow made our life easier in cooking aspects. We usually forget the health status and effects of such food products on our health and keep on using them until we deteriorate our health status.

Healthy and clean eating is as much necessary for our life as we require air to breathe and live alive. A healthy meal plan plays an important role to achieve an excellent health status incorporating physical activity too. The healthy meal plan is not associated with only a single age group of people but it is important for people of all age groups especially children who are in their growing phase. 

A healthy meal plan in abudhabi

A healthy meal plan or eating plan focuses on incorporating food portions from all major food groups including grains, vegetables, fruits, milk, proteins, and fats. A healthy eating plan emphasizes you eat:

Vegetables 

Fruits 

Whole grains

Low-fat dairy products

Lean portions of meat and plant-based sources of proteins

Limited amount of saturated and trans fats

A healthy meal plan also lay special emphasis on calorie intake and a healthy eating plan contains 1500-1800 calories per body weight each day.

Elaboration of a healthy meal plan

If a person starts following a healthy meal plan consistently, there would be significant changes that he would come to know in a very short duration. The person would feel that the body over him is getting lighter and that his health level starts maintaining a significant position. Some of the major benefits of following a healthy meal plan regularly are as follows:

Protection from malnutrition

The major advantage of eating healthy diet is that is helps to protect against malnutrition in all its forms.

Lower risk of non-communicable diseases

Eating healthy diet reduces the risk of noncommunicable diseases. Unhealthy diet and lack of physical activity are leading global risks to health.

Proper energy intake

Energy intake should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake. Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats, and towards the goal of eliminating industrially-produced trans-fats

Limited sugar intake

Limiting intake of free sugars to less than 10% of total energy intake is part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits

Limited salt intake

Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in the adult population.

Benefits of a healthy meal plan

Some of the simple benefits of eating a healthy diet in adults are as follows:

Positive impact on health

A healthy diet in a longer proportion allows the person to live a long and healthy life. A healthy diet has a positive impact on the health of the skin, teeth, and eyes.

Nutritional support for the body

It provides nutritional support to the muscles of the body and other body parts.

Immunity booster

It helps to boost the immunity

Better bone health

It allows the bones to get strengthened.

Lower chances of non-communicable diseases

It lowers the risk of heart disease, type 2 diabetes, and some cancers

The healthy plate concept for a healthy meal plan

My healthy plate is a helping guide to planning a healthy meal plan according to balanced calories. It helps you to achieve a well-balanced and nutritionally supported diet that includes all the nutrients in the right amount. My healthy plate focus on filling up the half plate with fruits and vegetable portion and another half with whole grains, protein, and dairy groups. It also focuses on consuming healthy oils, physical activity, and intake of fluids.

Whole grains

The food group including whole grains, bread, and cereals is the most important food group providing maximum calories and nutrients. It includes complex and refined sources from which complex carbohydrates are recommended to consume along with fiber. Complex carbohydrates including whole wheat products, wholemeal bread, cereals, rolled oats, and brown rice provide the feeling of fullness and fulfill our satiety levels. Other than this they are rich in vitamins (B and E) and minerals (iron, zinc, magnesium), the fiber in the form of inulin, and many phytochemicals like lignans and phytosterols. 

Refined carbohydrate sources lack valuable nutrients and make a person feel hungry even after consuming the food. The sources are white bread, and white oats and all bakery items like cookies, cakes, and biscuits are made up of refined carbohydrates. So, whole grains are the wise choice for this group.

Fruits and vegetables

My healthy plate focus on filling the half plate with fruits and vegetables in appropriate serving according to the calculated calorie count. Fruits and vegetables are nutrient-dense providing all the essential nutrients to the body and are less in calories. Fruits and vegetables add flavor, texture, and color to our plates. Red and orange fruits and vegetables like carrots, strawberries, apples, and cherries are anti-oxidant-rich foods that help the body to fight against free radical production in our body and lessen the chances of non-communicable diseases like cancer. 

You should prefer to consume fruits in the whole form along with their peels like apples, pears, and guava. The whole fruits provide fiber along with other nutrients that provide the feeling of fullness to the body and ease constipation and other bowel movements. Fruits juices can also be consumed but they lack fiber content in them. It is recommended not to overcook the vegetables as it results in demolishing of all the essential nutrients.

Proteins

Food portions from the protein group are essential to consume daily as proteins are the building blocks of our body. Proteins help to retain muscle mass and strengthen the body to achieve its maximum metabolic processes. Proteins can be consumed from animal and plant sources. Animal protein sources include red meat, poultry, egg, and fish, Plant-based protein sources are much healthier options including beans, lentils, and pulses.

Milk and milk products

According to My Healthy Plate, you should also focus on consuming enough calcium to strengthen the bone health of your body. Milk and milk products are rich sources of calcium that helps in lessening the chances of osteoporosis and other bone disorders. You can include milk, cheese, yogurt, and other sources like tofu, salmon, and other forms of milk to fulfill the calcium content. There are many calcium-fortified products available on market such as calcium-fortified juices and cereals that can help you to achieve a balanced calcium status.

Healthy oils

The oils and fats group cannot be ignored as these are also required in moderate amounts. Fats and oils help to absorb the fat-soluble vitamins in the body. Neurons that are the brain cells of our body require fats to produce myelin sheath on their axon for conducting a nerve impulse. Many other functions of the body need appropriate amounts of fats so we cannot skip this food group. It is recommended to consume healthier fat sources like olive oil and canola oil as they are rich in HDL which is good cholesterol. 

Limit the intake of saturated fat sources and trans fats including butter and clarified butter as they are rich in calories and LDL which is bad cholesterol.