What to Eat on a Diet?

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A diet is all about knowing what to eat and what not to eat, but it is easier said than done. While the general consensus is to eat what is healthy and to avoid what isn’t, but how do you decide what is healthy and what is not? There are many kinds of diets that incorporate different kinds of foods because each helps to serve a different goal. Some diets are focused on decreasing weight while some are to prevent certain diseases. Therefore, the dieter must know which kind of foods should he/she take, and there can be no one specific answer to this. Let’s get into the details to know more about what to eat when you are on a diet:

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How To Know What To Eat On A Diet?

The answer to this question can be given by an expert nutritionist. Choosing the foods to eat on a diet depends largely upon what your body needs, what nutrients you lack and what you do not need. You can learn about these all by visiting a nutritionist.

The expert will ask you various questions regarding your health. It is important to know of your general health when suggesting you a diet plan. For example, if you are diabetic, then your diet cannot include foods that contain sugar as heavy sugar can cause abnormal sugar levels in the body.

Recommended Amount Of Nutrients To Take Per Day

When you’re on a diet and want to achieve a goal then it is essential to take the correct proportion of nutrients in a day, this is what any nutritionist will tell you.

Our body requires energy which we get from the food that we eat. This is why we need to be careful about what we eat as the food we consume should be able to fulfill all our body’s requirements.

Without energy, we will not be able to work, and the amount of energy we require depends on several factors, most importantly our metabolism. Let’s dig deep into this factor:

Energy

Energy may not be a nutrient but it holds great significance when it comes to health. The nutrients we get from foods such as carbohydrates, fats and proteins are converted into energy and passed into the bloodstream to help us carry out physical activities. Moreover, energy also helps our body perform different activities, such as run and eat.

A lot of people think that the more energy one takes, the better. This is a wrong concept. Too much energy can backfire and lead to problems. If the amount of energy your costume is more than the amount of energy your body requires, it may begin to get stored in the form of fat and cause weight gain. Therefore, it is vital to know the right amount of energy one should get from the foods.

For a normal person, about 8700 Kilo Joules is the amount of energy which is recommended in a day. 

We can get this energy from different food sources. Some energy rich foods include almonds, fish, animal meat, fruits, vegetables, peanut butter, legumes, lentils etc. 

Protein

Protein is known as the building block of the body. It can be found in many diets out there because of the benefits. Protein helps your body grow. It also plays a very important role in repairing your body. You can get proteins from many sources such as:

Animal Foods: Meat, fish, chicken, milk and eggs are animals foods that can help you get proteins in your body.

Plant Foods: Beans, peas and legumes come from a variety of plants that are packed with proteins. Including some in every meal can help devour energy. Moreover, these foods have other benefits too, such as enhancing eyesight, speeding up recovery process when a body part is injured etc.

Grain Foods: These include cereals, pasta, bread and rice. However, when choosing grain foods, make sure they are low in saturated fats.

The recommended amount of proteins to take per day is 1 gram per pound of body weight. 

Carbohydrates

Carbohydrates are important to include in your diet as they provide many benefits. Carbs are known to keep various diseases at bay and also help sustain overall good health. However, you need to know the right amount of carbs to eat in a day.

If you are wanting to reduce weight then you need to reduce your carbs as an overdose can cause weight gain.

Foods To Eat: Potatoes, lentils, peas, corn, pasta, bread, cereal etc.

The amount of carbs recommended to eat each day is 310 grams.

 Fats

Eating good fats promotes mental health and also helps to build muscle. There are many fat containing foods that can be included in a diet, however, too much fat can turn out to be troubling which is why one should consume recommended amount of fats.

Foods To Eat: Avocados, olive, tropical oils, animal fats etc.

Recommended amount of fats to eat per day is 45 to 75 grams.  

Vitamins

There are many types of vitamins and each offer specific benefits. Most fruits are rich in vitamins including vitamin A, C, B, B1, B2 and B6.

Foods To Eat: All kinds of fruits and vegetables. However, veggies should ideally be eaten raw, boiled or grilled. 

The Verdict

It is important to take care of your diet if you wish to be healthy. A diet is all about knowing what to eat, but since you’re not an expert, you must make sure to get in touch with one so that a customized diet plan can be prepared for you, keeping your age, gender, goals and body requirements in mind.