Have you tried all diet plans known to google and still feel like there is room for improvement? If many unsuccessful diet plans are on your plate it is probably time to reinvent your approach. With the New Year, it is the best time to revamp your dietary habits and finally achieve the ideal body weight and perfect health status.
It is important to understand that all the diet plans are created for the general population. For a specific and customized diet plan tailored to your needs, you have to understand a few things. If you want to eliminate this hard work you can just book an appointment with the best nutritionist in Pakistan using marham.pk. Here we are breaking down essentials of a good diet plan and what qualities a good diet plan should have.
Qualities of a Good Diet Plan
A good diet plan should have the following characteristics:
- It should be affordable with conveniently available
- It should be easy to follow and should support patient
- There should be enough scientific evidence that supports its positive effects.
- Incorporates healthy habits and make you follow these for the rest of your life.
- Has garnered enough positive reviews from people who have tried it.
What You Must Know before Following Any Diet Plan:
As mentioned earlier no diet plan comes customized and tailored to your needs. You have to know certain dietary rules and your requirements and then tweak a diet plan you follow for the best results.
Determine Your Caloric Requirement
For eating mindfully the basic requirement is to know what your caloric requirement is? This will guide you on what and how much to eat in any specific diet plan. Several factors determine your caloric need. These are:
- Activity level
An average adult needs 2000 calories roughly and those who are very active may need up to 2200 calories per day. If anyone wants to lose one pound of their weight in a week they have to cut 500-750 calories from their diet. Also, men can eat more without gaining weight.
Know the Components of a Healthy Diet
Knowing the composition of a well-balanced diet is a prerequisite to eat healthfully. A good diet has the right proportion of carbs, vegetables, fruits, grains, dairy, and protein.
You should aim for 5-8 ounces of carbs in a day and obtain these from brown rice, oat, and avoid processed carbs with added sugar.
Vegetables and fruits form an important part of a diet and supply you with fiber and essential nutrients. 2-3 cups of each of these are enough per day. Here also eating fresh produce is recommended as canned varieties may have added salt, sugar, and preservatives.
Rely on fat-free or low-fat dairy options for your calcium requirements. You will need 3 cups of calcium-rich food each day.
Protein is the building block of muscles. You will need to get 10-35% of daily calories from protein-rich food. These include eggs, legumes, fish, poultry, meats, milk, nuts, etc.
Why Fats Are Important
Fats have a bad name and are often associated with fat deposits in the body. However, there are good fats as well that is an essential requirement of your body. Fats should constitute less than 30% of your diet. Fats are important for several functions in the body such as maintaining body temperature and fighting fatigue. Sources of good fats include :
- Olive oil
- Canola oil
Stay away from processed trans fats and animal fats. These cause heart diseases and diabetes.
Cut Back on Salt and Sugar
An excess of salt can put pressure on your heart causing high blood pressure and fluid retention in the body. Your daily requirement of sodium is less than 2300mg. Similarly, unnecessary use of sugar is also a culprit leading to a litany of diseases and disorders. Sugar intake recommendation is 6tsp for women and 9tsp for men per day. Eating fresh fruits and vegetables plus avoiding prepackages and ready to eat meals is a good way to avoid dumping excess and unnecessary salt and sugar in your system.
Research Well about Diet Plans
Most diet plans you can see on the web are vetted by dieticians, health experts, and other such professionals. Point is to understand the science behind these and apply those logics to diet you follow in everyday life. Know that only following a workable diet plan that meets your needs is a way of losing or gaining weight.
This new year get yourself the perfect diet plan according to your body requirements and get on the track of being the healthiest you. A very happy new year to you from all of us at Marham.
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