healthy diet

healthy diet | Healthy diets differ according to their goal, there is a diet for weight gain , a healthy diet for slimming , a diet to increase muscle mass, a diet for drying, a healthy diet for pregnant women,

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healthy diet

Many are searching for the most appropriate diet for them, and with the large number of diets that have spread recently and with different goals, a person finds confusion in choosing the most appropriate diet. In this article from health beauty website , we will learn about a healthy and integrated diet, a diet for weight loss and another to strengthen the body, in addition to getting to know a healthy daily diet.

Complete healthy diet

Many make the mistake of following marketing and unhealthy diets, which often depend on deleting a main meal of the day or a major food item. These diets usually have a role in losing weight quickly, but the weight with these diets quickly returns to the rise faster And bigger than it was.

The way that must be adhered to to maintain a healthy and healthy ideal weight is to follow a healthy and appropriate lifestyle, by changing the bad habits that we practice to new healthy habits and this is done in gradual steps:

First, we identify our bad habits:

For example, when exposed to psychological pressure, some may resort to excessively unhealthy meals.
A person may not like to eat fruits and vegetables in this case.

Second, the second step is to reduce our bad habits:

For example, someone who resorts to excessive consumption of unhealthy foods when he is under psychological pressure, must replace the means of eating with another.
For example, he resorts to playing sports when he is under psychological pressure.

Third, knowing when food is needed:

After we have identified all the solutions to our health problems as in the previous example, we must get used to knowing when we are hungry and when we are full.
Because the feeling of hunger and satiety helps us a lot in improving our daily lifestyle and food.

Fourth, be patient:

Changes do not come quickly, for example, an unhealthy habit may take a week or more to be able to turn it into a healthy habit.
Time doesn’t matter as much as continuity in order to reach a healthy diet.

healthy weight loss diet

After talking about the method by which a healthy diet can be followed, and before addressing a healthy diet to strengthen the body and a daily healthy diet schedule, let’s learn about a healthy weight loss diet:

Attention to a healthy diet to lose weight is very popular with people.
Obesity is not limited to giving a person an unfit appearance only, but is also related to the risk of diseases such as diabetes and heart disease .
Above all, one must be convinced that there is no magic diet.
We know of some short and strict diets that exclude large food items, leaving a person hungry and dissatisfied.
Such diets are not effective in the long term.
Simply put, you need to adopt a healthy lifestyle by drinking more water.
You should also rely on a vegetarian diet consisting of whole grains such as barley and wheat, in addition to wood fibers such as fruits and vegetables.
This should reduce the consumption of meat even once or twice a month and should not eat large quantities.
It is desirable to eat it fumigated and produced from pastures that adopt the free-range breeding system.
The intake of cheese should also be reduced, and the number of daily meals should be reduced to two or three meals during the day.
Taking care to eat it slowly and not to exaggerate the size of the meal.
You should avoid eating at night, and if necessary, you can resort to eating a piece of fruit.
You should stop eating fast food that is high in calories.
In addition to staying away from foods that contain food additives, as they increase hunger and thirst and cause poor absorption in the colon.
Rather, we recommend home cooked foods with olive oil in addition to steaming, while fried and grilled foods should be avoided.
It should also exercise all parts of the body at least twice a day, taking into account the gradual increase and that the exercise is away from mealtime.

Healthy diet to strengthen the body

After talking about ways to follow a healthy diet and having learned the healthy rules for losing weight, let’s now talk about a healthy diet to strengthen the body:

Strengthening the body is of interest to many novice bodybuilders, as obtaining results from this game requires adherence to a strict diet.

Breakfast:

Breakfast is the most important meal.
Therefore, care must be taken to eat a good proportion of protein, which we find in many foods such as eggs.

lunch:

For lunch, it is necessary to rely on a healthy, high-calorie lunch.
You can eat lean meat and a lot of various salads.
In addition to eating brown rice along with vegetables and salmon.

Dinner:

For dinner, the meal must include equal proportions of starches, carbohydrates and protein.
For example, the meal can include slices of chicken along with potatoes, for example, and it is preferable to eat all kinds of vegetables for dinner.

All day long:

It is recommended to eat one or two pieces of fruit and a handful of salted nuts.
A healthy protein shake is also one of the most important dishes that a beginner in bodybuilding should eat.
Drink a lot of water as well as drink natural juices without sugar.

It must be noted the importance of consulting a dietitian to accurately determine the proportions that your body needs of nutrients daily, as the matter varies from one body to another.

daily healthy diet schedule

After talking about a healthy food pattern and the most appropriate diet to lose weight and another to strengthen the body, we will now learn about a healthy daily diet schedule:

The first day of a healthy daily diet:

For the first day of the schedule:

breakfast:

Breakfast is based on:

170 grams of low-fat yogurt.
With a cup of berries or any chopped fruit.
Plus a cup of green tea.

lunch:

What we rely on for lunch:

A large plate of green salad, to which we add a spoonful of flaxseed oil.

In addition to a medium apple.
A cup of green tea.

Dinner:

While dinner is:

An unspecified amount of grilled salmon and the same amount of cooked or fresh vegetables.
In addition to a cup of green tea.

The day also includes a light meal of 170 grams of yoghurt without sugar with two tablespoons of jam without sugar or a cup of low-fat yoghurt in addition to a small fresh carrot.

Day two on a healthy diet:

For the second day:

breakfast:

Breakfast is:

Two scrambled eggs.
Plus a piece of fruit.
A cup of green tea.

lunch:

While lunch is a grilled burger.
In addition to cooked or sliced tomatoes.
And a cup of green tea.

Dinner:

At dinner we rely on vegetables.
Lightly fried chicken strips with a spoonful of olive oil and seasoned with a little garlic .
Ending with a cup of green tea.

Snack on this day is 170 grams of yoghurt with a cup of chopped fruit in addition to a portion of fruit.

Day 3 of a healthy daily diet:

The third day of the week is:

breakfast:

Breakfast: Half a cup of cottage cheese. Breakstone live active cottage cheese .
Medium orange.
A cup of green tea.

lunch:

While lunch is a tuna salad with a large amount of vegetables.

A medium apple.

A cup of green tea.

Dinner:

Dinner is grilled chicken breast.
Asparagus cooked by steam.
Vegetable salad with one tablespoon of olive oil or flaxseed oil with two tablespoons of balsamic vinegar.
Ending with a cup of green tea.

As for the snack, it is 170 grams of yogurt in addition to fresh vegetables.

Fourth day of a healthy daily diet:

Fourth day of the week:

breakfast:

Breakfast two boiled eggs.
Half a seasonal fruit.
A cup of green tea.

lunch:

Lunch is a roasted turkey breast and cooked or sliced tomatoes with a tablespoon of flaxseed oil.
In addition to 170 grams of yogurt.
A cup of green tea.

Dinner:

While dinner is grilled salmon.
Steamed beans.
A cup of green tea.

While the snack is a medium orange in addition to 170 grams of yogurt or a cup of yoghurt.

Day 5 of a healthy daily diet:

For the fifth day:

breakfast:

Breakfast will be 170 grams of low-fat yogurt.
With a cup of chopped fruit.
A cup of green tea.

lunch:

While lunch is a grilled chicken salad seasoned with a low-fat salad dressing.

A cup of green tea.

Dinner:

Dinner is lasagna with vegetables.
Salad with bleuchiese dressing and tiramisu portion.

The snack is a medium apple in addition to 170 grams of yogurt.

Day 6 of a healthy daily diet:

breakfast:

Breakfast is two scrambled eggs.
Half a grapefruit.
A cup of green tea.

lunch:

Lunch is a grilled salmon salad with vegetables seasoned with a low-fat salad dressing.

A cup of green tea.

Dinner:

Dinner: Grilled ribeye steak and side Caesar salad.
With sauce and sweet grilled medium potatoes.

The snack is a cup of fresh berries and a cup of yoghurt or 170 grams of yogurt.

Seventh day in a healthy daily diet:

The last day of the week:

breakfast:

Breakfast is late and we omit lunch, and breakfast is:

Waffle with blueberry.
Two tablespoons of syrup.
Plus two mini turkey sausage patties.
And a glass of fresh orange juice.

Dinner:

Dinner is a grilled chicken breast.
Steamed broccoli.
A cup of green tea.

While the snack is like the first day.

At the end of a healthy diet article:

We learned about a 7-day weekly healthy diet to maintain a perfect health and body, in addition to learning about the different health systems. If you are looking for some healthy recipes in your meals, you can view these healthy recipes:

You can share with us in the comments which of these programs suits your health condition.