five basic rules for losing extra weight

The best diet

  A healthy diet is the first way to prevent many diseases. The stomach is the home of disease, and the more a person’s diet contains the main components of beneficial nutrients, the less the chances of him getting diseases much less than others. Food is the root of enjoying health and fitness. Without diseases, and getting a harmonious body is neither fat nor slim.

- A healthy diet

  Many people do not take into account the balance in eating food, and choosing what is eaten and what is not eaten, we find a lot more than eating sugars and fats in food because of its endearing taste to the soul, and at the same time neglects eating fresh fruits and vegetables on the vitamins And minerals are very beneficial to the body, and the result is the prevalence of malnutrition diseases, and the prevalence of obesity, which is truly the disease of the times. In the United States of America, for example, there are two out of three adults who suffer from obesity, and malnutrition due to lack of balance is spread in the world In eating and excessive eating a Carbohydrates and starches and sugars at the expense of useful elements and important vitamins for the body.

- Best diet

  The ideal diet is the system that contains all the main components of nutrients beneficial to the body, it is the system that contains vitamins and minerals found in fruits and vegetables, and it is the system that contains fat and whole grains, and also contains sugars in a reasonable amount that helps In providing the body with energy and activity, the features of the ideal diet can be explained in the following:

• 2 cups of fruit per day, and one cup of the group of fruits can be obtained through:

_ 1 cup of raw, frozen, or cooked/canned fruit; or

_ 1/2 cup of dried fruit; or

_ 1 cup of 100% fruit juice.


• 2.5 cups of vegetables and one cup of vegetables can be obtained from:

_ A cup of raw or cooked/canned vegetables; or

_ 2 cups of leafy vegetable salad; or

_ 1 cup 100% vegetable juice

• About 170 grams of whole grains, which can be obtained through:

30 grams of cereals can be obtained:

_ one piece of bread; or

_ 1/2 cup ready-to-eat cereal; or

_ 1/2 cup cooked rice, pasta, or cereal.


• 150 grams of a group of protein foods to be consumed per day, and this amount can be obtained through:

_ 30 grams of lean meat, cooked or canned, poultry, or seafood; or

_ 1 egg; or

_ 1 tablespoon of peanut butter; or

_ 1/4 cup of cooked beans or peas; or

_ 30 grams of nuts or seeds


• 3 cups of dairy and milk products, which can be obtained through:

_ one cup of milk; or

_ 1 cup of yogurt; or

_ 1 cup of fortified soy drink; or

_ 60 grams of natural cheese or processed cheese.

- Tips when choosing the best diet

  When choosing an ideal and healthy diet, there is a set of tips that is important to take into account for any diet, and these tips include:

• Increase your intake of vegetables and fruits: All studies conducted in this regard have proven that vegetables and fruits contain large amounts of vitamins and minerals that the body needs, and vegetables and fruits also help in preventing cancer and malnutrition due to the presence of antioxidants. Oxidation, like fresh vegetables and fruits, contains a large number of natural fibers, which makes them a reason to feel full and full and reduce the amount of food.

• Drinking too much water: Drinking too much water is an important thing that many people overlook. The water is a magic drink that helps flush toxins out of the body and works to prevent fluid retention and helps burn calories and excess fat in the body. The water fills a large portion of the stomach and thus reduces the feeling of desire for food.

• Stay away from takeaway: Takeaway or junk food is an enemy of any healthy diet. Ready meals contain large amounts of saturated and triple fat, which in addition to causing many hearts and arterial diseases due to the deposition of these fats in the blood vessels And arteries, cause obesity, weight gain, and malnutrition.

• Reducing sugars: Factory sugar in sweets, sugars or processed materials is one of the things that causes a lot of problems for the body, including causing diabetes, and it is sufficient to eat the natural sugars found in fruits, it provides the body with energy, and in the same time does not cause harm to the body.

- Important habits for proper nutrition

  It is important to follow healthy and healthy eating habits to get the best benefit from a healthy diet, and from these good habits:

• Slow chewing of food helps increase the efficiency of the digestion process, and works to prevent indigestion from occurring and reduces gas formation and bloating, and helps the body benefit from food ingredients and absorption.

• It is important not to reach the stage of complete satiety and fullness of the stomach, but to follow the correct approach in that, and they are values ​​to satisfy hunger. It reduces disease and helps prevent obesity.

• Paying attention to sports on an ongoing basis, and not practicing violent sports, but it is sufficient to go sport daily, as this is one of the things that helps in revitalizing the body and increasing the effectiveness of the blood circulation in it.

• Not eating food while watching TV or surfing the net, as this habit increases the amount of eating that people eat without feeling, which causes problems for the digestive system and obesity.