Healthy diet
Sunday, September 7th, 2008What would be the perfect balanced healthy diet?
For example:
Breakfast - Poached egg on wholemeal toast etc?
Snacks
Lunch
Snacks
Supper
ANSWER :
A high intake of Protein is a must for anybody.
Protein builds muscle
Muscle burns Fat.
A typical example of foods packed with quality protein are: Turkey/Chicken Breast & Oily Fish such as Salmon/Kipper/Mackeral
Eggs (Free Range and Organic are the Best.
Grains and needed for Fibre and fibre is needed for good digestion.
Carbs are needed for a constant supply of Energy.
Fruit and Veg are needed for a quality supply of Vitamins
Water is essential for a quality supply of Minerals.
For Me a typical day would be
Breakfast.
Scrambled/Poached Eggs (protein)
Wholemeal Bread (Fibre and Carbohydrate)
Water/Orange Juice (vitamins and minerals)
Snacks
Protein Shake (protein)
Lunch
Wholeweat Tortilla (Fibre and Carbohydrate)
Turkey Breast Slices (protein)
Spinich (Vitamins)
Tomatos (Vitamins)
Hellmans Extra Light Mayo (Tasty)
Pint of Water (Minerals)
Snacks
Apple with Peanut Butter (Vitamins ans Fibre)
Dinner
Mackeral (Protein)
Wholeweat Rice(Fibre and Carbohydrate)
Baked Tomatos (Vitamins)
Pint of Water (Minerals)
Maybe a Couple of Chocolate Bisquits?
Snack/Supper
Protein Shake (Protein)
Note: The high Intake of Protein is essential for quality supply of energy to the muscles.
What are the best diet pills to help you lose weight? I am trying to eat healthy also.?
I want something that works and won’t interfere with my Prozac. Thanks
ANSWER :
None! Diet pills are not the way to go. THeir effect is minimal with regards to suppressing appetite and the side effects can be nasty. THey include high blood pressure, nausea, restlessness, anxiety, insomnia, irritability, and hallucinations.
The best way to lose weight is through healthy diet and exercise. Keep up with eating healthy and exercise regularly. Find an activity you like so you’ll be more motivated to stick to it. As for eating better get a cookbook with healthy recipes so you can find delicious meals that you’ll want to eat.
What is an healthy diet to get slim tall and Strong…With good muscles?
I am 13 years old….And i am kinda fat….I dont have a body shape,,and i want to get slim……So give me a good diet that will make me slim tall , muscular and A good body shape,,, And some ways of how to prevent pimples………Pls Give me sum tips fast….Thnk u
ANSWER :
HEALTHY TALL YOUNG BODYBUILDERS FITNESS PLAN
Since body fat is lost all over the body proportionately, I have included a short-term plan that develops into a longterm plan until you have achieved your goals, or have decided to continue with this regular excercise program I have created for you.
I recommend getting right into cardio (working the heart muscle), then progressing to bodybuilding and maintaining the nutrition of some of the most elite sportsman in the world to get the weight(excess, unused fat) off extra fast and keep it off.
Having larger muscles also means the muscles will burn more fat while idle, meaning more weightloss/fatloss will come over time and whilst your watching t.v. lazy on the couch.
This plan will achieve both fatloss, strength gains, plus big muscle growth increasing muscle definition and a more youthful look.
It generally takes 1 year to start looking noticeably bigger than the average person when starting bodybuilding, or 2 years to look like a tank for an adult. It may take longer for a younger person.
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<<<FITNESS PLAN>>>
EXERCISE PLAN
Your exercise plan should be slowly increasing in intensity for the best long term results.
Start your exercise routine with:
A
day 1: Cardio Session (light walking)
day 2: Cardio Session (light walking)
day 3: Cardio Session (light walking)
day 4: Cardio Session (light walking)
day 5:… (continue pattern )
When you start including jogging in you Cardio Sessions then:
B
day 1: Cardio Session (starting to jog)
day 2: day off
day 3: Cardio Session (starting to jog)
day 4: day off
day 5:… (continue pattern )
When your physically able to achieve the Basic Body Building prescription, you can get started right away on this plan.
C
day 1:Cardio Session (light walking only)
day 2: Bodybuilding Session
day 3: Cardio Session (light walking only)
day 4: Bodybuilding Session
day 5:… (continue pattern )
Once you’ve lost the excess fat you don’t want you can continue with regular excercise if you wish to maintain your fabulous figure, and what better way then to continuing your Bodybuilding Sessions and stopping your cardio sessions!
This will be your new plan:
D
day 1: day off
day 2: Bodybuilding Session
day 3: day off
day 4: Bodybuilding Session
day 5:… (continue pattern )
BODYBUILDING SESSION
Sets and reps help us plan our exercises. Reps/repetitions refers to how many times you repeat the exercise without stopping for a rest break. Sets are how many times you do the nonstop reps. In between sets you must have a break.
-Bodybuilding-
= 3+ sets, 12 reps for all exercises in a session
= medium/high intensity
= break between sessions at least 1 day (2+ days if high intensity)
= break in between sets 5 minutes
= total session time about 1 hour
Warm up…
Move anyway you want until you start sweating, your muscles are warm/hot, your arms and legs are loose. Takes 5-10 minutes. For example, running nonstop, shadow boxing. Light stretching optional.
Main workout…
Full body workout, No weights:
a. pushup (chest (tri-cepts,arms))
b. chinups (upperback (bicepts,arms))
c. crunch/situp (stomach/abdominals)
d. squates (legs (lowerback))
Finish up…
Some stretching.
Increase the intensity of the exercises by doing extra sets.
CARDIO SESSION
Start off going on a 1 hour nonstop walk. After time when you’ve adapted to walking, increase the intensity by jogging part of the way. Then go the full 1 hour jogging. Make sure you do this progression slowly and allow at least 1 month before making it considerably more intense.
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<<<FOOD LIFESTYLE>>>
Diets are for quick fixes and usually end in going back to bad old habits. So changing you food lifestyle to one that is more healthy is essential to ensure you don’t have to worry about what your eating ever again and can get on with the rest of life. To achieve a healthy food lifestyle one must understand and make use of the following information.
Healthy: Low energy, high nutrient foods…
Having a healthy food lifestyle means you eat more nutrient rich foods such as fresh vegetables, fruits, nuts, grains, legumes that are more unprocessed. Healthy meats include fish and beef. Nutrients help the body function properly. Eating healthy foods means that when you get full, you’ll have less excess energy stored as fat compared to eating an unhealthy alternative. Which will aid in weightloss.
Having allot of low energy, high nutrient foods often can result in:
-better body function performance
-reduced risks of getting diseases
-reduced risks of getting heat attacks
-reduced risk of cancer
-nutritional nourishment
-maintaining healthy bodyweight
Unhealthy: High energy, low nutrient foods…
Eat less often high fat/sugar foods such as soft drinks, alcohol, some meats, fried foods, most fast foods, ice cream and potato crisps. Because excess sugar, protein and fat the body doesn’t need gets stored as fat (unused energy).
Having too much high energy, low nutrient foods too often can result in:
-obesity
-diseases
-heart attacks
-cancer
-malnutrition
-poor body function performance
Eating healthy foods and having a healthy food lifestyle means you:
-eat a variety of healthy foods every meal
-drink water often. drink when your lips start to dry up
-are full at breakfast
-eat good lunch
-eat good dinner
-have small nutritious snacks halfway between meals. e.g. apple, grapes. Or as a guide, every 2 hrs 30mins between meals.
-are never feeling stomach pain due to hunger. Eat if you do.
-choosing to eat healthy alternates often
-having some excess body fat is necessary so that your body won’t resort to eating your muscles after it eats whatever in your stomach to get energy for the body’s normal functions.
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<<<ESSENTIALS>>>
A good plan
Make sure someone who has the qualifications puts a plan together for you.
Proper technique
Make sure you are doing exercises correctly. Doing one incorrectly at the beginning may seem safe. But in the longterm after weeks, months or years it can result in serous injury to put you out of work for a week to months or even longer.
Raise Intensity
Raise the intensity of your exercises slowly, to keep achieving more from your fitness program in the longterm. This can be done by adding more reps/sets/stress/weights/angle for exercises.
Hitting a plateau
If you reach a plateau and increasing the intensity of the bodybuilding sessions reaches its limits, then take a couple weeks off and comeback and start at 75% of the level of the previous plateau (levels may be in number of sets or dumbel weight). Then when you reach your next plateau it will be higher than the previous one. Repeat this for each plateau you experience.
Muscle soreness
You will experience muscle soreness when starting your workouts. Muscles get sore because of the lactic acid that accumulates around the muscles during exercise. Lactic acid is a poison to muscles, but is a necessary sign so that you don’t push your exercise intensity over the limit and injure yourself.
Day after soreness is normal for a worked muscles. But soreness or pain longer than that is a sign that you could be doing damage to your muscles.
You may be working your abs too hard if they are still sore more than 1 day after they were worked, since the body system that creates the lactic acid during a workout usually takes 1 day to regenerate back to normal.
But take into account when working muscles to a new intensity, the effects of initial soreness will be high until your body adapts to the intensity.
Stretch your muscles to squeeze lactic acid out after workouts to reduce soreness.
Rest
Rest is vital to get good responses from exercise and nutrition for fatloss. Rest allows your muscles to grow. Sleep for 8-10 hours a night if possible. Most quality hours are from 9pm-6am. Not getting enough sleep aids fat gain.
Powers of water
Never underestimate the powers of water. People can live longer with only water than food. Drinking at least 1.5ltr of water over a day is necessary to maintain peak performance and remain alert, and increased blood circulation which will help the body recuperate better. This water gaol can be achieved by filling a 1.5ltr water bottle at the start of the day and making sure you have drunk it all by the end of the day.
If your lips are not moist, and becoming dry, it is a sign you aren’t getting enough water.
Dedication
This plan will definitely succeed in the shot-term, but continuing it for longterm and keeping regular excercise up so you can keep your body always in good health and shape, comes down to you and your dedication and a commitment, to continue no matter what.
Goodluck ^^ )
Cdr. Josh MC Grade A
*Important
i. Consult your doctor before starting any nutritional or fitness plan to make sure its safe for you!
ii. Lifting heavy weights (e.g. heavy dumbels/barbels etc) can have a stunting effect on height growth for under 18’s or for those who haven’t reached body maturity (full body development stage).
I would like to start eating healthy, can anyone help with my diet
I was wondering if anyone had any suggestions on how to eat healthy. Any links, any advice would be great! Thank you
ANSWER :
Hi Lucy! I started the Atkins diet last week and I have lost four pounds! I haven’t even been working out like I usually do. Basically, I do not ingest any carbs. It is a very easy diet to maintain if you are a meat lover, which I am. It is very simple! You can have any type of meat and any type of cheese and eggs.. you can eat things such as: chicken, beef, lamb, fish, cheese smothered chicken, cheeseburger [without the bun], steak, sandwich meat, omelets, philly cheesesteak [without the bun], etc. I am loving this diet. Yesterday, I had two boiled eggs for breakfast, a huge green pepper, ham, and cheese omelet for lunch, and a swordfish steak for dinner. Here are some sites that provide guidelines and some others with Atkins friendly recipes. The first link is especially helpful. Good luck hunny!
http://weightloss.about.com/cs/atkinsbas…
http://www.lowcarb-recipes.net/
http://www.lowcarb.ca/low-carb-recipes.h…
Is it healthy to eat nothing but fruit for one week?
for one week i plan on only fruit.
is this HEALTHY?
its just to kickstart a life of healthy eating. i feel i need to get rid of all the crap ive put into my body from eating takeaway everyday so i want to start FRESH.
also any more information on DETOX?
i want to clean out my body of all the yuck stuff and start over.
i dont want to take pills or use chemicals i just want to do this with natural foods.
any information on natural detoxes?
and also how long should the detox go foR?
i was thinking 7 days…
ANSWER :
Okay. Relax. Take a breath. And throw away your fruit only plan. You need some protein! So you want to clean up your act. That is great! Start by eating a cup of cereal and milk for breakfast. a few hours later (3) eat a fruit. 2 hrs later, eat a light lunch. Try a pb & j sandwich or a few slices of ham and cheese and a fruit. Then a handful of almonds 3 hrs later. then dinner at 630. then if you get hungry around 9 or so a handful of almonds (10-15). Exercise atleast 30 min 3 times a week. Drink lots of water. And as for detox…GREEN TEA is a great antioxidant, cleans you nicely. Blueberries should be your fruit of choice…antioxidants as well. There is a tea they sell that cleans you out (literally) i forgot what it has in it. But it is a detox tea and completely natural (all herbal). Also, eat al ot of fiber. Fiber one cereal is good. Or try grinding flaxseed into foods (1TBSP) 3 times a day. DOn’t buy it already ground because it loses properties. Grind it be
fore eating it. Don’t eat the seeds without grinding b/c your body can’t digest it.
Anyway, to conclude, don’t just eat fruits for a week. It is too much starch for your body and will be counterproductive in weight loss. If you want do veggies instead. atleast they are less starchy.
How can I stick to a healthy diet?
I’m about 5′3” and weight approx 120lbs. It’s not necessarily my weight that i’m concerned about, but my body shape. I’m fine with the way my stomach looks, but my thighs are really getting to me. I exercise fairly often but junk food really gets to me. I feel as though I rarely eat breakfast, lunch, OR dinner. All I eat is snacks pretty much all day long and most of the time they’re not very healthy. (chips, cookies, etc.) Out of pure luck, I hate soda so I usually drink green tea or water.
How can I begin to follow a more healthy diet?
ANSWER :
IDK how but if you set a goal and a prize for your self if you reach that goal it should help a bit.
What is the best healthy diet that i should take to effectively lose weight?
thanks for the answers. . GOD Bless you all. .
ANSWER :
follow a practical diet. have a snack every three hours. fruit or soy nuts. Make sure your plate has this ratio - 50% veg, 25% carb, 25% protein. pick an exercise regime you like. lose only 1 kilo a week. that is the permanent way of losing.dieticians offer eally good suggestions that r easy to follow. go to one
Can you suggest a healthy schedule and diet for me?
I am 22 years of age and i think i can make my life more productive by improving on my lifestyle..Please help me..
Also suggest me a good healthy diet and exercises.i m voluptious and fit but then i dont wanna gain weight on the wrong parts because of the hectic study schedules and all which leaves me feeling guilty as i do not get the time to exercise beyond and hour.
i love to study at night and basically am a night person..I love to eat spicy stuff so please suggest something that goes well with the above and also keep the schedule and tastes in mind….
I just want to be more fit if thats possible….not anorexic..but fit!
Please guide me seriously..
ANSWER :
Go to this site and do a self evaluation and find out you cal in take. Then buy a pedometer and use it, 4 hours before bed time check it if it is not 10,000 steps then just go for a walk. Go to library and find body parts specific exercises then do them pick weightless or light weight, or just buy some wrist and ankle weights and put them on.
Eat any thing and every thing that you like but keep total cals. per day to one recommanded on the site.
Please read all the articles and surf the sites for fun and info and do what is needed.
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Tips for Loosing Weight
By
minootoo
You must count calories and at least in initial stages write down what you are going to eat and when then stay on that list. Your total calories for the week must not exceed, 1500 x 7 = 10,500 calories this will give you leave way to indulge at special occasions like wedding and parties, but you must write down what you eat and account for the calories latter and adjust the total intake next week.
Please read my article on this subject and follow them.
While at it build your body too, while reducing by doing body parts specific exercises.
If you are not too old, then best way to reduce your weight is to increase your height.
Vegetarians have a big advantage, in loosing weight, it cost less and they can satisfy the hunger more easily, some vegetables have only a few calories per pound, so they can fill themselves up with it before enjoying each meal, and never go hungry.
Most people should take one a day water soluble multi-vitamins when on this program; they can be purchased at the pharmacy near you.
http://www.scientificpsychic.com/fitness…
http://www.halls.md/body-mass-index/bmi….
http://search.yahoo.com/search?ei=utf-8&…
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Life Style Change Program for Loosing Weight
By
minootoo
Who needs to loose weight?
Answer is simply not every one, only the over weight person.
Who is over weight?
This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.
What is the reason for being over weight?
This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.
Basic understanding of loosing weight.
Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.
Simply put any person eating only say 1500 calories a day, and moderately active, will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.
What is a healthy weight loss?
When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.
How much is one pound of body fat?
One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.
How many pounds should a person loose in a month?
Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.
This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.
Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.
When an overweight person should start loosing weight?
At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.
How does body react to weight lose?
Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.
What is the relationship between body and body fat?
Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.
What if there is no weight loss at 1500 calories in take level?
This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per mile and walk burns 100 calories per mile approximately.
What is the importance of body fat for a female?
Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.
At 1500 calories intake per day what one must drink and eat?
Drink
One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.
Why water?
Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.
Eat
What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?
This depends on what your need are.
1. Need to reduce fat.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.
2. Need more energy.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.
3. Need to reduce weight only.
Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.
4. Need to increase muscles bulk, but still reduce weight.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.
Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.
How one must, drink and eat?
Drink
Every one may not be able to follow this regime.
A 16 oz glass of water first thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.
Eat
To day almost half the world is starving.
In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.
All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.
Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.
How do I know the calorie count for various drinks and food?
If you are buying packaged items it is on the package.
Go on the internet and find the calorie information.
Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.
Weight watchers or low carb diet best for losing a stone?
I want to loose a stone in the next month. which way is best?
ANSWER :
Losing a stone in a month is difficult and - some would say - not very healthy, although it depends on how much you weigh to begin with. Half a stone is a more realistic goal - and if you exercise and tone up at the same time, losing half a stone can make a big difference to your appearance.
Weightwatchers promises that if you follow its diet, you will be able to lose 1-2 pounds a week (in your first month, if you exercise, 2 pounds a week is quite normal - you might even lose 3 or more in the first week).
I know people who have lost weight more quickly with low carb or other food-restricting diets, but they are hard to stick to because you are cutting out things you crave for - so for anyone with normal or below-average willpower Weightwatchers is a much easier way to lose weight over the medium to long term.
Exercise also makes a massive difference. I’ve been doing spinning 2-3 times a week and circuit training 1-2 times a week, and they are both fantastic for burning calories and shaping up.
How can i reduce in a healthy diet .?please recommend a diet.?
ANSWER :
Do you excercise a lot? A little? You probably need 2,000 calories. If you go to www.thedailyplate.com , they can show you how many calories you need based on your goal.
For example, if you have very little excercise, are a female, and want to lose 3 pounds a week, they will calculate how many calories you can have each day to lose your goal (3 pounds a week in this example.)
As for any diet, just drink lots of water. Sometimes when you feel like you’re hungry, it’s actually a thirst pain, so you should drink a glass or two of water. No diet is as good as just eating healthy. If you shave off 200-300 calories a day of what you “need”, then you lose 2 pounds a week.