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Now a days , everyone is becoming a diet expert for themselves, by watching Videos online and articles in blogs.
Ever thought of these facts which you need to know before starting to follow a preplanned diet ?

WHAT IS A DIET PLAN?

So many people used to cut down the quantity of meal to reach their goal from Day 1. Dieting is not about cutting down your food, its an organized method of food intake , filtering on what to increase and what to decrease to achieve your health/fitness goal. Picking up the right food with nutrition , and balancing with your present Diet routine is called a DIET PLAN

HEARD OF DIET PREPARATORY PERIOD?

There are a lot of Preplanned diet plan designs available online which is followed by most of the people. and it gives you sudden results in a short time. But ever noticed the unhealthy sides of it after few months? like muscle tightness, pain, loosing strength in joints etc?

Body gives you sudden changes when you leave it with less food and nutrition. And at the same time you are loosing your health in many ways.

How can you solve it? There is a preparatory period for every Diet Plan which most of the people are unaware.

Before starting a Diet plan , Prepare yourself to reach that particular Diet Plan design within 20 to 30 days of time by making little changes according to the DIET PLAN Design. So this preparatory period will help your body and mind to adapt the DIET more easily and you can be consistent in your new diet plan for a longer period. more over it is healthier.

FOR WHOM IT IS MEANT FOR?

As I mentioned above there are a lot of diet plans readily available online. But its no where mentioned for whom. (Its the same with the Fitness Videos online)

Before planning to start a diet plan , you need note down your present diet intake history (If possible , take the data of 2 to 3 months). This is to find out what all types of food you were having all these time. So you will be able to find out what you were having more and what you were lacking , Whether it is the Carbs ? protein ? sugar ? salt ? Vitamins ?. Consider consulting a DIET EXPERT after noting down all the diet (truths) including the timing of meals if possible, because your daily routine also does have an important role in your health journey.

Depending on these facts above , the quality of your health and Fitness level will be, at that moment. Fitness does have a major role in line with your diet, to make you Healthier and Stronger

EXERCISE IS A MUST!

Try to space out your meals in a way that works with your schedule, buy try not to go more than four hours without eating something. This will keep your blood sugar stable and your metabolism running efficiently. Always make sure to eat when you’re hungry and stop when you’re full. Eat at home/Home Food and prepare your meals/snacks as often as possible. Restaurants are in the business of flavor, not health.

Fluid Intake

Sorting your routine

You all have different routine and different lifestyle. Bringing up a healthy lifestyle starts from the routine, beginning with a good sleep, wake up on time, proper diet, workout.

As a start regulate your water intake levels and intake intervals. If you can sort a time interval to have 1 glass of water(150ml) in between every 1.5hours,and complete 10 glasses of water a day,

then you have completed the first step.

7:00am |8:30am|10:00am|11:30am|1:00pm|2:30pm|4:00pm|5:30pm|7:00pm|8:30pm|

FLUIDS

NO ARTIFICIAL JUICE. NO SODA. (And no, you don’t get to cheat with artificial sweeteners.) You can have sparkling UNFLAVORED water, any tea, or any coffee (watch out for ‘detox’ drinks — they may contain laxatives) Preferred without milk.

SUGAR

Remember, sugar lurks EVERYWHERE. Always be on the lookout and assume it’s sneaking into everything! Only eat products labeled “Unsweetened” (nut butter, milk, nut milk, yogurt, oatmeal, etc.). If you’re unsure, read the label! Make sure you buy raw nuts — no added flavors.

Sugar often hides under funky names. Watch out for: evaporated cane juice, maple syrup, sucrose, cane sugar, beet sugar, honey(Not RealHoney,branded ones), invert sugar, etc. Companies like to add sugar to whole wheat breads, canned beans, canned soups, oatmeal, granola, etc.

SAUCES

Sugar lurks in virtually every sauce. You can NOT have ketchup, tomato sauce (unless it specifies 3 grams or less per serving on the label), honey mustard, hot sauce, syrups, commercial salad dressings, thai chili sauce, spicy mayo, soy sauce, barbecue sauce, syrups, etc.

You CAN have: olive oil, vinegar, mustard, lemon or lime, spices, small amounts (<1 tsp) of hot sauce ,half-sour pickles, pickled ginger and salsa

FIBER

Fiber helps bind to blood sugar and cholesterol, helps keep us full, and promotes healthy bowel motility and a healthy bacterial environment in your body. Women: Aim for 25-28 grams of fiber per day. Men: Aim for 35-38 grams per day. Be sure to drink adequate fluid (above) with your fiber.

PROBIOTICS

Probiotics are species of live organisms that colonize different areas in and on our body and are essential for digestion, immunity, and weight control. Talk to your doctor or dietitian about probiotic supplementation but virtually everyone can consume fermented foods that have probiotics — it’s encouraged for optimal health and weight control! Probiotic products can be found in supermarkets ...Eg: yogurt and pickled products

VITAMINS / MINERALS

Everybody has unique vitamin/mineral needs. At your yearly physical, your doctor will determine if you need any kind of supplementation. A registered dietitian can also interpret your blood laboratory results and make this determination as well. Many people are deficient in iron, Vitamin D, and/or Vitamin B12 — but do NOT begin supplementation without having your levels tested first. You can get adequate vitamins and minerals from a balanced diet unless you have or are at risk for a deficiency.

CAFFEINE

Caffeine can slightly speed metabolism, suppress appetite, and aid in weight loss, but too much caffeine can lead to disturbances in blood pressure and gastrointestinal distress. It can also lead to dips in energy that can lead to cravings. Try to stick to < 3 caffeinated drinks per day if you are sensitive to caffeine. Caffeine is best consumed 20-30 minutes before a workout.

SNACKS

No Fried Snacks. Can have Fruits, Raw or boiled Vegetables, Dark Chocolate (Small serving, best to be taken before or in between the workout),Protein bars,Frozen berries

SLEEP*

Without adequate sleep (7-9 hours per night), the body’s fat-storing hormones become more active and hunger/stress levels can increase. When you sleep for less hours two things happen in your body, incompletion in Process of Melatonin Repair for your body, Increase Levels of Cortisol Hormone which leads to stress and inefficiency of thinking. Also you need to be away from digital display devices such as Laptops, tabs, Phone, TV atleast 1 hour before sleep because of two reasons, 1. Your brain will be in the process of the content which you have seen last, whether its a text message, video or a picture;brain will take about an hour or more to go to sleepif you do this.2.blue light emits from digital displays to show white colour will cause strain for your eyes which will slowdown yourself to get into proper sleep. Sleeping in complete dark only will help your Melatonin Hormone to recover/repair your body from the activity you have done throughout the day.If there is a light ,or a light of a charger of your phone,if you open your eyes in between the sleep,yor body wont wakeup but your brain will wake up and start processing about the light you have seen which will stop the processof melatonin. There are lot of soothing music available (in youtube) which will get into a good sleep.

Eating 2 hours before sleep is a MUST to engage in proper sleep,otherwise your internal organs will be in the process of digestion and will be completed in 2 hours which will be reduced from the sleep time. This might lead to increase of Cortisol which helps the Fats to store in different parts of Body. If the gap can be kept between your dinner and your sleep, A good sleep will help you burn calories.

How to Build your Breakfast

How to build your Lunch

Choose 3 oz. protein | Choose 1 fat serving | Optional: 1 starch/grain serving | Vegetables | Add SPICES for flavor and to fight inflammation

How to build your Dinner

Choose 3 oz. protein | Choose 1 Fat serving | Optional: 1 Starch/Grain serving | Vegetables | Add SPICES for flavor and to fight inflammation Or Fruits without Fat

How to build A snack

Based on 1-3x per day, depending on energy needs | Choose 1 protein | Choose 1 fat | Optional: Choose ½ fruit serving; depending on the day’s totals and/or ½ to 1 starch serving

How to Deal with Cravings

• Figure out if the cause of the craving is PHYSICAL(Due Dehydration, less water intake throughout the day /Muscle fatigue) (am I hungry? Do I need to eat a meal?) or PSYCHOLOGICAL(Depression or Moodswings).

Identify your FEELINGS during the craving (stress, being manic, depression, anxiety, etc.). Without judging yourself, ACKNOWLEDGE how you feel. Then remember that eating unhealthy foods won’t erase those emotions.

One thing that WILL help you get past them is moving your body and sweating for 20 minutes or so(Workout helps to increase your levels of positive mood enhancing hormones).

• Have a cup of tea. Our favorites: green, or turmeric ginger. If you’re craving a sweet, Chocolate Drink will boost you up. Dont make this as an excuse to have chocolate drink everytime/everyday

• Have a piece of fruit. That fiber and good natural sugar may satiate you.

• Don’t keep temptation around. Purge your pantry or kitchen of sugar to begin with so it does not tempt you.

Eat What you like to eat once in a week, one time that day, with controlled quantity, so that you are satisfying your Cravings.

Dont curse what you eat when you diet....cause its for you, no one else.

Tips & reminders regarding Diet

Avoid Tea & Coffee with milk.

Reduce 1 Tea per day. Green tea recommended | Upto 2 Black coffee is allowed per day. | Try to use less sugar or avoid.

Reduce to 2 or 3 in numbers if you are having Chappathi ,Dosa or food items like that.(Indian Food)

Dont get Confused with Salads & Raitha.

Oil made snacks are strictly not in the list.

Try to add less Masala in food

Fruits & Vegetables is a must everyday. (Boiled vegetables without adding any masala, Less Salt; don’t add sugar or icecream with fruits)

Dont eat cereals at Night (dinner)