The
Drug Rehabilitation Center in India has come to the aid to state the ways
to eat a healthy diet. When it comes to fat loss and physical fitness, many
people think of reducing the amount of food they eat but this would make them
weak. Calories intake should be changed not by reducing the amount but by
increasing the quality of food that you eat. There are many types of diets such
as keto which help in a healthy way of fat loss.
The Drug Rehabilitation Center in India
states that the best way of weight loss is eating less calorie-content food
such as fruits rich in water and veggies. Amount of carbohydrate and fiber
intake can be reduced. Lactose, fructose and other kinds of sugar should be
taken at a minimal limit. Don't drink too many calories such as smoothies and
other high calorie drinks.
The
Drug Rehabilitation Center
in India says that alcoholic drinks must not be consumed as after you drink
alcohol, your body produces ADH to quickly get rid of alcohol. The by-products
of this reaction are formaldehyde and acetate which are acidic and cause
toxicity in the liver. Your body wants to use these by-products as a fuel so it
stops using carbs as fuel so very little alcohol is also stored as fat(<5%).
Alcohol also reduces testosterone levels by 23%. You must also focus on making
your gut healthy for proper digestion of food that you consume. A quality sleep
is the most essential part for maintaining a healthy body. Workout must be
started. Weight training and cardio must be done frequently to reduce weight
and build muscle. Workout must be done 4-6 days a week to keep yourself
healthy. Your workout consists of only 30%weight training and 70% diet.
Fats(lipids) must be consumed but from a good source and in a
controlled manner. Nuts, peanut butter, avocado, etc. can be consumed for good
fats. Fats are also important because they improve muscle cells, increase immunity,
insulate nerve fibers and produce essential hormones for digestion. Water must
be consumed as much as you can as it is required most for muscle repair and it
also flushes toxic substances from our body. Carbs are a quick source of
energy, they act as fuel for our body. But should be taken from the right
source such as oats, milk , whole grain and brown rice. They help cells to recognize each other and function well. They burn quickly and digestion of
carbs are simple so no problem of digestion. And now the most important macro nutrient, protein, helps in muscle repair. They are the building block of
our body as they build and repair tissues, moreover they let the body release
important enzymes, hormones and chemicals. Many people think that consumption
of whey protein is not good as it has side effects but that's completely wrong
, whey protein is just like vitamin capsules which provide protein directly to
our body without letting us consume more calories. Some good natural sources of
protein are egg white, greek yogurt, lentils, beans , chickpeas, salmon,
chicken, pork , shrimp, etc.
Food rich in water must be consumed more as they have
very less calorie content. They help in reducing total calorie intake a day.
Foods such as beetroot and sweet potatoes should be consumed as they are good
sources of energy. 1-2 average sized bananas should be consumed daily as it
improves digestion and is an instant source of energy. Oats should be included
in breakfast or snacks. White rice should be replaced by brown rice as it helps
to increase growth hormone levels in the body. We must take care of our body as
it's only the place where your soul lives.
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