Eating Plans for a Healthy Body
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It is important for every human being to adopt a healthy lifestyle for over all wellbeing. For this healthy lifestyle it is important to have a good eating plan, one that covers all the good nutrition’s our bodies need to stay healthy and fit. One thing that most articles talk about is how this lifestyle change for a lot of people towards a healthy life should not be hard and instead they should pace themselves and take small steps at a time rather than deciding to make big changes in one night. The reason behind that is that people usually go back to old habits if those changes are not one at a time. Completely changing what you eat can affect your mental health as well and that would not be successful.
There are food groups and nutrition’s that we have been taught to include in our diets since primary school however we never make those changes to have better and healthier nutrition’s. It is advised to have the right quantity of everything such as proteins, fats, carbohydrates, fruits and vegetables etc. However even in these food groups we need to have a balanced amount of what we eat to maintain a healthy life.
It has been advised by the U.S department of Health and Human service to use low fat or free of fat products and limit saturated fats and sugars, it also says that people should have more of vegetables and fruits and for protein focus on getting lean protein and control the portion size. According to this eating plan a person can lose their weight without having to compromise on the necessary nutrients a body needs. People can calorie count their meals which will keep them within the daily limit of how much calories they want to intake in a day. This healthy eating plan also decreases the chances of having heart diseases and possibly other health conditions.
Counting calorie should also be done in a safe way so that you can maintain a healthy lifestyle while you try to lose weight. For women an eating plan that contains 1,200- 1,500 calorie intake will allow them to lose the excess weight is safe way. For men and women who either weigh more or have a lot of physical activity an eating plan with 1,500- 1,800 calorie intake will be beneficial and safe.
There are always trends regarding these eating plans as well and one of the most recent trends for an eating plan was the intermittent fasting. According to health line one method of doing the intermittent fasting is the 16/8 method which is that you fast for 16 hours and eat for 8 hours. In that 8 hour eating window you can have 2, 3 or more meals. In other words a person can either skip breakfast or dinner but even during the fasting time period they can have water or other zero calorie beverages. Then there is the 5: 2 diet, in this people eat what they would normally eat for 5 days of the week and for 2 days they limit their calorie intake to only 500-600 calories.
Another method is the ‘eat stop eat’ in which you fast for 24 hours twice every week. Alternate day fasting is when you fast for the whole day every other day, there is also the warrior diet in which a person is allowed to have raw fruits and vegetables during the day and have a big meal at night with only a four hour proper eating window and lastly the spontaneous meal skipping which is designed for people who do not like how structured intermittent fasting is so they skip one or two meals when they feel like it. However people should make sure that the eat what they would normally eat in the eating window that they have, they should not binge eat or still count their calories because otherwise they will either loose no weight or they will might end up being too weak to function properly.
With eating plans it is important to know you limit and not push your body too far. It is also important to be careful and not get carried away with the eating plan and diets so much so that you develop an eating disorder or disordered eating. Finding that balance in what you eat is very important to stay healthy it is all about finding the right nutrition’s for your body and controlling your portion size and calorie intake.
With calorie counting as well it is important that we do not become too obsessive and go below the limit of how much calories we should be taking. Sometimes eating plans can lead up to eating disorders because after eating only healthy food and limiting what you eat people go into the state of binge eating and they eat whatever they want to in an excess amount and develop bulimia, sometimes they get obsessed with losing weight and that affects their mental health and if they are not losing weight they don’t see their worth and develop anorexia.
So it is very important that we know how far we are going and have a proper nutritionist advising us the steps that we should take instead of making these decisions ourselves because we do not know how much nutrition our body needs so it is always better to consult a doctor first about eating plan to have a healthy body.
Written By: Anusha Massod