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Everyone has heard of the famous words “Health is Wealth” or “You are what you eat”
Take ‘Smart Eating’ as just words or make it a ‘mantra’ for life.
Its your call.
Your fitness and well-being depends a lot on the diet you take and on how much you consume it, directly impacts your Body, Mind & Soul.
“One must eat to live, not live to eat.” – Jean-Baptiste Poquelin
“If you keep good food in your fridge, you will eat good food.” – Errick McAdams.
As a rule of thumb, weight loss is 75 percent diet and 25 percent exercise.
A truly very important factor that many see as a second in fitness is Diet & its knowledge will keep you healthy and active.
A balanced fitness diet is vital for an excellent long lasting health and should include proper quality & quantity of good nutrition.
As a thumb rule, A Nutritious Diet should have the right proportion of proteins, minerals, vitamins, carbohydrates & fats which are important factors for maintaining a healthy vitreous body. This is what we call, “Smart Eating”.
So now, you may ask,
What is fitness in a Nutshell
In a nutshell, it is about keeping your body in good physical shape able to perform various tasks or activities.
A fit Health body will run faster, last longer and achieve with confidence any assignment put forth.
Why is fitness important?
Fitness involves regular exercise and activities that promote strong muscles & bones, improve respiratory and cardio health. But regular exercise will not give you desired results unless you pair it with a diet plan suitable to your body.
An Experienced Dietician or a Diet Planner will develop a Food Plan/ Diet Chart, to help you achieve your required daily calories.
So, now that we have some idea about the immense topic of fitness, we now venture into the massive elephant paw “THE DIET”.
What is a Healthy Fitness Diet
There’s no healthy body without a proper balanced diet which includes good nutrition in the right quantity.
Every body is different and so is their daily intake.
Calorie requirements can be measured differently from person to person.
A Fitness Diet means eating healthy foods or consuming lower-calorie meals high on nourishment.
People generally focus on diet when they want to lose weight but a proper diet also plays a very important role in building or sustaining fitness.
It demands smart eating of foods that contain proper quantities of proteins, minerals, vitamins, Fiber, carbohydrates & fats, which are very essential for body growth and also gives the body its energy to remain active.
How is Fitness Diet Beneficial
A Proper Diet has many Long Term benefits. As you grow older, the demands to eat healthily, exercise regularly & take proper rest becomes a necessity.
Today chronic diseases like Diabetes, Heart disease, High Blood Pressure, Lung/Respiratory problems, Cancer have become pretty rampant among all age groups.
One crucial cause is consuming unlimited and unchecked junk foods in your diet.
Maintaining a poor quality High Junk food Diet leads to Obesity, Depression, Digestive Issues which offers more harm than satisfaction and happiness.
A Good Fitness Diet should include
Protein: Fish, chicken, red meat, dairy products, eggs, nuts, and beans.
Healthy fats: Soft or liquid margarine, avocados, ground flaxseed, nuts, and oils.
Carbohydrates: Fruits, starchy vegetables, whole grains, beans, and legumes.
Just to name a few….
Check out a brief study of the importance of FITNESS here and make it your daily routine.
Fitness Diet plan/chart
A healthy diet plan should include tailored information about an individual’s lifestyle inscribed with weight and health goals.
Its a template for any individual to include their nutritional diet and regular exercise regime to reach optimal health and well-being.
Eating a variety of nutritional foods and reducing sugar, salt, and saturated fats are essential for a healthy diet.
A Balanced Diet Plan should include
- 6 to 8 servings of grains….
- 2 to 4 servings of fruits and 4 to 6 servings of vegetables. …
- 2 to 3 servings of milk, yogurt, and cheese. …
- 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. …
- Use fats, oils, and sweets to a limit.
A Basic but effective Diet Plan that I too try and follow.
Fitness Diet Considers No Gender
Fitness is for everyone and has no gender bias.
To be considered physically fit you need to follow a diet plan suitable to your body requirements.
The amount of calories required by a man is different from the calories required by a woman.
Generally, it is considered, an average man needs 2500 calories while an average woman requires 2000 calories a day.
Your calorie intake also differs with age, metabolism, and the category of physical activities you can perform.
A popular research magazine I read recently suggested that men are more likely to eat more meat & poultry items while women prefer to eat more fruits and vegetables.
Well…..
To Each Its Own….
The food you eat doesn’t determine your diet, Right Foods Do.
Hence, it is very important to follow a Nutritious Diet Plan which covers all your body’s calorie requirements to give you peak fitness.
Fitness Diet & Weight Management
A proper healthy nutritional low-calorie diet, regular exercise, & rest are the key ingredients to weight management.
Excess of anything is evil, moderation is angelic.
Something to remember….
Here are some proven Diet Plans followed globally
Low-carb, whole-food diet.
Mediterranean diet. …
Paleo diet. …
Vegan diet. …
Gluten-free diet.
Follow any of these Diet Plans and see the result.
Fitness Diet Apps
A fitness Diet Application (App) is your very own virtual personal trainer, giving you information & advice on your physical activity and nutrition.
A fitness app/Trackers can be downloaded on any device – Mobile, Tablet, etc. and can be used from anywhere.
The best apps contain in-depth instructions & exercises both in images and videos, tailored to your requirements, and also have experienced instructors, planners, dieticians to help you in your fitness journey.
Here are some features your Fitness App should have
- User personalization. This feature refers to collecting user info like age, gender, weight, height, etc.
- Wearable and non-wearable device integration.
- Activity summaries by specific time period.
- Goal setting.
- Tracking metrics. …
- Push notifications.
- Social sharing.
- Community.
Dietary Supplements for Diet, Health & Fitness
There are many dietary supplements in the market
Dietary Supplements are often also known as ‘Ergogenic Aids’.
It Claims to improve strength or endurance, increase exercise efficiency, achieve goals more quickly and efficiently, and increase tolerance for more intense training.
Ultimately offers you the motivation to achieve your Fitness Targets.
Following are some Dietary Supplements commonly recognized and used by all
- Creatine – Creatine is a chemical found naturally in your body. It is used in improving muscle mass and your workout performance. Too much of Creatine is harmful as it may cause Kidney damage, Liver damage, Kidney stones.
- Protein Supplements – Adequate Protein Consumption is essential for your entire body growth. It also works towards increasing Muscle Mass and improving Body composition.
- Weight Gainers – Weight gainers are high-calorie products that contain large quantities of Carbohydrates and Proteins. These products help you gain weight if added to your diet.
- Beta-Alanine – Beta-alanine is a non-essential amino acid that is produced naturally in the body. It aids in carnosine production.
- HMB – Hydroxymethylbutyrate (HMB) is a chemical that is produced when the body breaks down leucine. Leucine is an amino acid and are recognized as the building blocks. Studies have claimed that HMB aids in improving exercise performance, reduces muscle loss and helps in the recovery process post exercise.
To Conclude
A healthy lifestyle leads to a healthy Immune System, a Healthy Immune System helps in avoiding multiple Diseases.
Your Daily Diet determines whether you receive all the nutrients required by the body.
So,
As I always say..
Eat Right, Feel Tight, and give your body the health it deserves.