How to Maintain the Weight Loss After Starting Your Diets
In nutrition, the diet is the balance of nutrient-rich food ingested by an individual or group. It is used to identify the appropriate proportion of food in the daily diet and maintain the appropriate nutritional value of food. It is a system that maintains the balance between diet components and ensures that a balanced diet is achieved for human consumption. The word diet comes from the Greek word “diet” which means food and the Latin word “dietus” which mean eating.
The balanced diet consists of the foods that provide energy and nutrients required by the body. Food components include proteins, carbohydrates, vitamins, minerals, and fats. Carbohydrates are divided into complex sugars (fruits and vegetables), simple sugars (e.g., table sugar) and insoluble fiber. Foods with fat and cholesterol should be chosen to maintain a healthy weight and avoid high-calorie foods. Foods that provide carbohydrates are essential to keep the metabolism of the human body running at optimum levels, as well as for regular physical activity.
The diet should contain at least five servings of fruits and vegetables per day, together with lean protein such as meat, poultry, fish and egg. Carbohydrates can be obtained from whole grain foods, lentils and whole-grains, such as millet, buckwheat, quinoa, teff, etc. Foods that are high in calories should be avoided because they can lead to weight gain and cause unhealthy eating patterns.
There are many guidelines on how to create a healthy diet for the optimum eating pattern. Eating in groups can help to avoid overeating. You can have fun learning about new recipes by visiting the web sites of different cookbooks or the cookbooks available in bookstores and online. Learn from the cookbook recipes and experiment to come up with healthy dishes. Do not over-indulge. Some of the foods you eat should be kept only for a few days; if you over-indulge, the body tend to crave for more food, leading to obesity.
Try to regulate your intake of calories and fats. Eat balanced meals that include meat, poultry, fish, lentils, oats, legumes, etc., along with steamed and boiled vegetables. Have your portions broken into various parts of the meal, such as meat, poultry, fish, lentils, oats, legumes, etc. Include dessert after the main meal. Do not consume too many sweetened drinks and coffee. Drink plenty of water everyday.
When your calorie intake is balanced, you will begin to notice some positive changes in your body, such as a lighter feeling, fewer headaches, less fatigue, improved digestion, etc. Stay away from the diet soft drink because it contains calories and will cause you to gain weight. When you enter the phase of maintaining your weight loss, then you can introduce meats gradually into your diet. If you do not see any positive changes within a month, then stop your diet. However, if you maintain your new diet for at least one year, then your chances of maintaining the lost weight will be good.