Balance Diet Nutrition

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Balance diet Nutrition

proteins, Carbohydrates, and fats are macronutrients. Our body requires in large amounts.

Vitamins and minerals part of micronutrients, this required in small amounts.

both are required in physiological and biochemical processes of the body to maintain health.

Carbohydrates

Carbohydrates are two types of 
* simple carb  
* complex carb, 

which are major sources of energy.

Simple carb - glucose and fructose come from fruits, vegetables, honey, lactose in milk,

Complex carb - polysaccharides are starches in cereals, millets, pulses and root vegetables and glycogen in animal foods.

A complex carb is resistant to digestion, which comes from vegetables and whole grains, gums, and pectins in vegetables, fruits, and cereals.

Complex carb which takes time to digest because it contains dietary fiber and it delays and retards absorption of carbohydrates and fats and increases the satiety value.

Foods rich in complex carbohydrates are healthier than low fiber food based on refined and processed foods.
1 gm = 4 Kcal/g

Proteins

Protein requires to grow, maintain and provide body structural framework.

Proteins help to repair and build tissues, protein maintains pH and fluid.

Its keep our immune system strong and store and transport all nutrients in our body part.

protein requirement very on our age, gender, and physical activity, Children, pregnant women, body builder they require high quantity.

Milk, paneer, eggs, meat, fish and pulses, legumes are a rich source of protein.
1 gm = 4 Kcal/g

Fats

Oils, butter, ghee, vanaspati contain a lot of dietary fats.

Dietary fats come through two formats invisible and visible. it's also two-part good fat and bad fat. Generally fat can categorize in 4 types.

Invisible fat present in plant and animal foods, Visible fats from oils, ghee, butter. Fats serve as a vehicle for fat-soluble vitamins A, D, E and K, and carotenes and promote the absorption.

Fat contains polyunsaturated fatty acids which essential nutrient. The type and quantity of fat in the daily diet influence the level of cholesterol and triglycerides in the blood.

Diets should include proper amounts of fat because it provides concentrated energy. 

we need to put the restriction on fat because saturated fat and cholesterol lead to obesity, diabetes, cardiovascular disease, and cancer.

Vitamins 

Vitamins require in small amounts but it's essential. we must put in the meal plate because it cannot be synthesized in the body.

Vitamins take care of body process, maintain the structure of skin, bone, eye, brain, blood.

They are either water-soluble or fat-soluble. Vitamins A, D, E and K are fat-soluble and vitamin C, B-complex vitamins are water soluble.

Fat-soluble can be stored in the body but water-soluble vitamins are not stored. Vitamins B-complex and C are easily destroyed by heat, air or cooking and food processing.

Minerals

Minerals are inorganic elements found in our body in fluids and tissues.

This is the list of important minerals are sodium, potassium, calcium, phosphorus, magnesium, sulfur other than that zinc, copper, selenium, molybdenum, fluorine, cobalt, chromium, iodine is micromineral.

minerals are used to maintenance and integrity of skin, hair, nails, blood, soft tissues. they also used in hormone activity and blood- clotting processes.

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What Causes Love Handles

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This occur when fat was an excess amount of stored on our body.                

When we take many calories without knowing the ideal intake of our body.

Extra calories that were not consumed by the body that become store as fat.

Fat accumulation has done anywhere in the body.

But a lot of fat stored near the hip, back, lower back due to certain factors :

• too much cortisol
• belly fat to much huge belly.
• No physical activity.
• In diet -  high amount of fats, sugars, and high-calorie foods, fast food.
• sleep deprivation
• hypothyroidism, under-active thyroid, slow metabolism

What are love handles?

“Love handles” are areas of skin that outer part from our hips.

This is the indication of an excess amount of fats are accumulated on our overall body.

It’s clearly noticeable when we were tight cloth.

Do love handles create risks?

Love handles are a risk because they create the risk of chronic illnesses.

• high blood pressure
• high cholesterol
• heart disease
• breathing issues
• stroke
• type 2 diabetes
• liver disease

We can easily rid of love handles and that may help to boost our overall health.

How Do You Get Rid of them?

We provide some simple ways to reduce our Love Handles.
Changes divided into three areas:

• Diet change 
• Exercise change
• Life Style Change 

for the better and quick result, we can follow dixit diet or 2 meal a day diet plan.

Diet changes to reduce love hands

• Sugar: try to remove artificial sugar from your diet.
• Complex Carbs:  Complex carbs are nutrient dense and high in fiber.
• Eat Whole Foods: Eat unprocessed, unrefined, plant foods which is most healthy.
• Protein Intake:  Our body requires protein for muscle building and structural building.
• Soluble Fiber:  It helps to reduce body fat and inflammation.
• Healthy Fats: They can help with weight loss.
• Negative Calorie Foods  That boost Metabolism and helps in Weight Loss

Details & More information about diet

Life Style Changes to reduce love hands

• Sleep: Take a minimum of 7/8 hr undisturbed sleep.
• Stress:  Take breaks between work and avoid stress.
• Alcohol:  Alcohol is high in calories and sugar.
• Water:  Drink a minimum of 4 Ltr and stay hydrated.

Exercise to reduce love hands

• Cardio / Running
• Woodchoppers
• Russian Twists
• Plank Hip Lifts

Detailed Information about exercise

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Workout: How to Reduce Love Handles

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Workout: How to reduce love handles

We don’t fit into our skinny jeans, This the main reason to remove love handles I think.

 love handle fat sits on the above of the hip and side of the abdominal area.

 lots of people think that a typical ab workout will remove or clear love handles but this not real.

 Love handles are on the top of obliques, which is a specific group of muscles.

In order to clean or remove love handles, we need to target them precisely in a workout.

Exercise 1:

Time: 15 Min

Repeat: Daily

Workout : Cardio / Running

Target Muscles: Core of the body.

A 30-minute cardio session every day.

Exercise 2:

Workout: Woodchoppers

Total Reps: 40 (20 on each side).

Steps: 

• Using one hand weight stand on feet hip-width apart with your weight on your left leg.
• Initial hold the weight in both hands up by your left shoulder.
•  twist to make a chopping motion down towards your right hip.
• Your feet and knees to pivot with the twist.
• Raise the weight back up to your left shoulder and repeat for 20 reps. Next 20 reps right side.

Exercise 3:

Workout: Russian Twists.

Total Reps: 50

Steps: 

•  Sit on your butt. Your torso should be leaning back.
•  Hold a dumbbell with both hands.
• Lift your feet from the ground, crossing them at the ankles and balancing on your butt.
• Next, twist your torso to the right and touch your dumbbell to the ground.
• left touching the weight to the left side of your body.

Exercise 4:

Workout: Plank Hip Lifts

Total Reps: 30  (15 on each side). 

 Steps:

• Elbow on the ground and your legs and hips resting on the ground.
• keeping your body in a straight line
• Raise the lower half of your body up off the ground into a straight plank position.

Exercise 5:

Workout: Bicycle Crunches.

Total Reps: 50

 Steps:

•  Lie on back with knees bent and your hands behind your head.
•  Engage your abs, lifting your shoulders and upper back off of the ground.
• Move your right elbow toward your left knee so that they meet in middle.
•  Switch position bringing your left elbow to your right knee.

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Diet: How to Reduce Love Handles

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we provide some simple ways to reduce our Love Handles.
We need to change three things below are article in depth analysis you check it out clicking this:

• Diet change 
• Exercise change
• Life Style Change 

Many people try to target there exercise like side crunches. but this is not an effective way to lose love handles (1, 2). We are must follow proper diet with exercise, if we follow 2 meal a day or Dixit diet then we get result quicker.

We need to make  some diet change, exercise and lifestyle changes.

Diet Changes

Sugar: remove from diet

High in sugar food have lot of calories so cutting sugar food we can automatically get a control on daily calories intake.

Added sugar: cookies, candies, sports drinks, sodas. This kind of food have lot of artificial sugar that’s we advice remove this kind of food.

But do not apply same rule on natural sugar like fruit and nuts.

More sugar may be root cause of heart disease, metabolic syndrome and diabetes (1).

We have proof that sweetened beverages, cold drink causes an increase in belly fat (2).

Complex Carbs: Replace with simple carb.

Simple carbs : white bread, pasta and white rice, roti, chapti, potatoes.

Complex carbs : sweet potatoes, beans, oats and brown rice, bhakri.

We can easily replace simple carbs with complex carb and this small change help you lot during weight loss.

For better result, we can add negative calorie Foods That boost Metabolism and helps in Weight Loss

complex carbs keep you feeling and satisfied for long time and that help us to eat less.

Complex carbohydrates are digested slowly because they have high fiber.

That one small change in diet very help to lose weight, which can help slim down love handles (1, 2).

Eat Whole Foods

Best way to remove of love handles is eat   whole, unprocessed foods.

Add : natural fruits, negative calories foods, raw vegetables.

Avoid : fast food, fried foods, sweets, oil.

Don’t eat outside or street foods, 100% depends on homemade food.

Protein Intake : 1kg = 1gm  [Natural]

Protein helps us to keep full and reduce the urge to snack (1).

Studies that shows, protein rich diets are more effective at reducing belly fat than low protein (2).

Source of protein :

eggs, nuts, seeds, legumes, seafood, poultry and meats .

Soluble Fiber

Soluble fiber  : beans, nuts, oats, vegetables and fruits.

It helps to keep feeling full and decreasing feelings of hungry so less no of calories we can get.

One study showed that people who eat soluble fiber 10 grams per day over five years, they lost an average of 3.7%  belly fat (link).

Healthy Fats : As much as

Healthy fats  are expansive as cost but as per budget we can add avocados, olive oil, nuts, seeds and fatty fish in our diet that help us to slim your waistline.

Healthy fats are tasty and delicious also eating this we feel full.

Replacing less nutrient-dense foods with healthy fats it may help us to lose body fat and weight loss.

Life Style Changes

Sleep: Complete 7/8 hr

Not enough sleep increases cortisol levels, which can be reason of weight gain.

Lack of sleep create risk of diabetes and obesity (1, 2).

To prevent from  weight gain due to incomplete sleep, try to get seven to eight sleep per night.

Stress: Try to avoid

Stress triggers the creation of cortisol hormone.

More amount of cortisol can cause anxiety, headaches, digestive issues, and weight gain. 

Increased levels of cortisol are the effect on weight gain. (1, 2).

Alcohol: Avoid

The easy way to cut calories is no alcoholic beverages in between diet period.

Drinking too much alcohol increase in body fat, belly fat that’s why a lot of people says belly fat (3, 4).

Alcoholic beverages are loaded with calories and added sugar this the reason for weight gain.

Water: Drink  Min 4 Ltr

hydrating our body is a must for best health.

water is the best fluid to drink, other dink options have calories and sugar that can be caused to gain fat around the waistline.

Instead of sugary beverages, cold drink, juice, hydrate with plain or sparkling water, or unsweetened tea.

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Most Effective Negative Calorie Foods That boost Metabolism and helps in Weight Loss

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 Most Effective Negative Calorie Foods 

That boost Metabolism and helps in Weight Loss

• 17 foods you can eat as much as you want.
• It's hard to resist cravings for tasty food when you're on a strict diet.
• You feel hungry all the time when you are on the diet
• If you open the fridge it's almost impossible to fight the temptation to grab something unhealthy.
• There are foods you can eat without the risk of gaining weight.
• Can you imagine eating popcorn at any time and in any quantity it does not affect your weight loss goal?
• how that's possible to watch our list of foods that will never make you fat.

Celery / Apium graveolens

• celery provides only 6 calories to your body
• it contains approximately 95%  water
• this super healthy food contains 30 percent of your daily requirement of vitamin K.
• celery has anti-allergic and antiseptic properties.
• this plant can improve your digestion and overall health.
• it's best to eat celery when it's fresh as it loses most of its useful properties within 5 days of cutting

Arugula / Gargeer

• there are only 10 calories in 2 cups of arugula.
• it helps you get slimmer without damaging your health.
• it can fight viruses and harmful bacteria increase hemoglobin levels in your blood.
• It can improve your immunity.
• you can mix arugula with white cheese and season it with olive oil.

Egg whites

• You can eat egg whites in vast quantities as one egg contains only 17 calories.
• It's even useful for those who follow a strict diet.
• Scientists found that eggs keep you feeling full for longer periods than foods.
• If you care about your figure it's better to avoid oil while frying.

Salad

• The salad is packed with vitamins A and vitamins C as well as folic acid and iron.
• It's practically devoid of calories 10 to 20 calories depending on the type.
• Large quantities won't cause any weight gain effect so you can add salad leaves in your diet.
• It can help you get rid of stress calm you down and improve your sleep.
• You can't eat only salad and raw vegetables as a strict diet always does more harm than good.

Cucumbers  

• cucumbers contain almost the same amount of water as celery 97%.
• It have only 16 calories fresh crunchy cucumbers
• They have significant health benefits
• The skin of a cucumber contains most of its nutritional value.
• Particularly beta-carotene which is good for your eyes. it's better not to peel them.
• Eating fresh cucumbers can hydrate your body normalize metabolism and moisturize your skin.

Cauliflower

                  

•  Cauliflower is an excellent source of vitamin C and vitamin K.
•  It contains only 25 calories it's most nutritious when eaten raw.

if you don't like its plain taste here's a healthy recipe for cauliflower and egg.

Cauliflower omelet :

•  you'll need 3 eggs, 1/2 a cup of milk, 7 ounces of cauliflower greens, seed oil.
•  for frying cut the cauliflower into small florets and boil them in salted water for 7 minutes.
•  Next, chop the greens and whisk the eggs and milk together.
•  When the cauliflower is cooked drain it into a colander.
•  Next heat up the oil in a pan and add the cauliflower.
• Next green stir in the egg and milk mixture, fry one side of the omelet then turn it over.

Tomatoes 

•  Tomatoes one tomato has about 25 calories
•  Tomatoes are full of lycopene vitamins A C and B two folic acid fiber chromium and potassium
•  They provide us with various nutrients vital for our health
•  Tomatoes can be called a natural antibiotic that can help you cope with the harmful effects of the  environment

Broccoli 

•  Broccoli contains 31 calories.
•  It is one of the favorite foods of those who want to lose weight.
•  Apart from vitamins a c e and k.
•  It also contains approximately 20% of your daily fiber requirement.
•  Over adding broccoli to your diet can help you remove excess water and salt from your body.

Oranges

• Oranges are one of the most delicious fruits they are best known for their vitamin C content.
• The white stuff under the orange skin the pith is really good for you.
• It contains a lot of fiber which helps to lower cholesterol so don't take the pith off the orange.
• One orange only contains 80 calories.

kale / borecole / boerenkool 

• Kale like any other edible seaweed contains a large amount of iodine
• It's almost devoid of calories it has about 32 calories
• It doesn't mean you should rush to make sushi with seaweed
• Remember that rice has a high glycemic index and such products don't help with weight loss

Peas / Green Peas

•  Peas are very low in calories.
•  A cup of peas contains around 35 calories.
•  They're quite rich in both fiber and protein.
•  Also eating peas reduces the risk of cancer and heart attack
•  Slows aging of the skin.

Grapefruit 

• Grapefruit helps to stabilize blood sugar levels
•  They're full of vitamin C.
•  They can help you reduce those extra inches around your waist because of its low in calories.
•  A grapefruit contains only 50 calories.
•  You can either eat half the grapefruit before each meal.
•  You can make grapefruit juice.

Melon 

• Melon this fruit will satisfy your sweet tooth without blowing.
• Your diet contains over half the recommended daily value of vitamins A and C we get from the  melon.
• It has only 55 calories
• Melon is also very useful for preventing flu.
• It helps to improve the immune system.

Strawberries 

•  Strawberries it's another indispensable food for those who want to lose weight naturally.
•  Strawberries are rich and potassium and fiber and have an anti-inflammatory effect.
•  It sounds surprising but a couple of strawberries contain as much vitamin C as an orange.
•  that have only has 50 calories.

Blackberries 

• Blackberries are full of antioxidants and vitamin C.
• They have amazing taste.
• They're safe even for those who have been on a diet for a long time the caloric content is also relatively low only 6.

Popcorn 

• Popcorn one cup of air-popped popcorn will never affect.
• Your body this movie snack mostly consists of air.
• You can enjoy eating it without fear of gaining extra weight of course.
• It shouldn't be too sweet or caramelized plain popcorn contains only 31 calories per 3.5 ounces number

Blueberries 

•  Blueberries have more antioxidants than any other fruit
•  Therefore a cup of blueberries will help you balance your diet
•  This food is light in calories only 85 so you don't have to worry about gaining weight.

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