Perfect Diets To Get Fit

Being fit and having good health is a function of both healthy exercise and a healthy diet. The food we take becomes a primary decider when it comes to our health. Diet deficiencies, health conditions n which the diet doesn't provide essential nutrients to the body, lead to highly dangerous physical dysfunctions. Although people in most developed and industrialized countries don't suffer from food deficiency they still suffer from diet deficiency. The reason for this is that the diets which are high in saturated fats and simple carbohydrates and low in essential nutrients like protein, complex carbohydrates, vitamins and minerals, are what the majority of people in these countries follow. This has also led to increased rate of obesity in the developed part of the world and increased the threat of life threatening diseases for these people as well.

Obesity, which is a chronic condition of being consistently overweight, places an individual at greater risk of diseases like cancer, heart attacks, strokes, diabetes, etc. For people who already have a family history of diabetes and heart condition or even obesity in their family, the risk becomes greater. And for the people lucky enough not to have these genetics, a threat still looms and can be magnified if a healthy lifestyle is not adhered to.

Here are the basic guidelines to follow for a diet that will lead down the path of fitness;

1. Healthy Protein: a healthy and balanced diet has 35% of the calories coming from proteins. But proteins are taken from the best and richest sources such as white meat, egg whites, beans, etc. non-meat sources of protein are nuts, grain, tofu, etc. proteins provide the body with the essential building blocks of nature, the amino acids. The amino acids help to build and repair the body constantly; they are what make up the composition of muscle mass. Hence having a healthy supply of protein in your diet is mandatory for staying fit.

2. Unsaturated Fats: fats are needed by the cells of the human body to grow. But the kind of fat which is healthiest is the naturally occurring unsaturated fat found in olive oil, corn oil, avocado oil, etc. the fat should make up about 30% of your total diet.

3. Carbohydrates: the best and most natural sources of carbohydrates are whole grains, brown sugar, brown rice. Refined carbohydrates, like white sugar, are very unhealthy as they raise the insulin levels beyond that of normal body requirement. Keep carbohydrates at a 20%-25% in your diet.

4. Vitamins and Minerals: vitamins and minerals should make up the rest of the diet. Vitamins are organic compounds that the body cannot produce on its own, except for Vitamin D, and needs in smaller quantities for the proper functioning and development of blood cells, hormones and genetic material. Minerals are inorganic compounds like iron and calcium that are essential for the strength of the body's immune system, the growth of red blood cells, bones, teeth, etc. the deficiency of vitamins or mineral can lead to severe health conditions such as brittle bones, fall in blood platelets, nervous system disorder, etc. the best and most natural sources of vitamins are fresh plants and fruits. You should try to take these raw and make them your preferred snacks.

5. Water: water is the precious gift of nature we tend to take for granted. Earlier civilizations were built around water reservoirs. The human body is 70% water by composition and blood is 92% water. All the toxins our body releases into the blood stream are removed with the help of water. Similarly, water is the catalyst that enables the extraction of nutrition from food and facilitates the action of enzymes in our body. The human body is so dependent on water that it if it feels its water supply is being cut, it will hold on to every drop possible within the body. This is called 憌ater retention'. When you drink less water and place your body in a state of dehydration, you basically force it to retain water. This water retention increases your body weight as well as giving you a plump look. A healthy adult should drink 8 glasses of water daily, with extra water to compensate for unusually hot weather.

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