Which diet helps to improve body condition easily?

Improve body condition with nutrition? Why not? Nutrition is closely linked to health, mind and body. So whether it’s a bad mood or a bad body, simply changing your daily diet according to the following suggestions will help you get back to your best.

Surely everyone wants to have good health. In addition to physical training activities, we can also apply some diets suitable for our condition to increase the effectiveness of health improvement from exercise!

Improve your diet to reduce bloating

People with sensitivities to foods high in fiber, especially certain sugars, such as lactose, found in milk and cereals will often feel bloated soon after eating those foods.

Therefore, the first thing you need to check is whether you have lactose intolerance syndrome or not? If so, stay away from milk and dairy products. You can drink plant-based milk such as soy milk, almond milk, etc. instead.

In addition, the best diet to reduce bloating is to reduce the overall fiber content. You choose foods rich in soluble fiber to consume the necessary amount and reduce other types of fiber. As such, they will help reduce gas present in the digestive tract.

Herbal tea and foods with high water content such as cucumber, celery… will help draw excess fluid out of the body.

Finally, fermented foods like yogurt are indispensable in the treatment of flatulence. You can eat or drink yogurt every day to protect a healthy gut.

berry yogurt

Eating yogurt every day helps to develop beneficial bacteria and help keep the digestive system healthy

If you suffer from frequent bloating or have more severe symptoms, you should see a doctor or see a dietitian to improve the health of your digestive system in the best way.

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Diet to help curb cravings

Food cravings are often caused by the effects of mood, behavior or diet every day. The choice of foods to eat will affect how often and how much you consume.

For example, if you regularly drink afternoon tea and eat some cake together, for example, when it becomes a habit, your body will make you want to eat cake at that time or every time you drink tea even though you are not really hungry.

On the other hand, consuming too much sugar or too little carbs can quickly deplete your energy, making you more likely to crave sweets and feel hungry more quickly.

So if your cravings come from a habit, try to break the habit. You like to eat cake for a snack, so try to be active or do other activities and avoid mealtime or at least prepare healthy snacks that will satisfy your hunger without harming your health. .

In addition, limiting the amount of sugar consumed is extremely necessary. If you are used to eating sweets, gradually reduce the amount of sugar in your daily meals, so it will be easier to control cravings better.

Improve body condition: Short-term weight loss

Lose 1-2kg

If you need to lose weight fast about 1-2kg, you can achieve this goal in just 1-2 weeks if you choose the right menu.

Although most of the decisive weight is in the liquid, but if you want to slimmer for an unexpected occasion, here are some useful tips that you should grasp.

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First, replace carb-rich foods (especially simple carbs) with foods that are richer in fluids. For example, have breakfast with a protein shake or yogurt or a healthy smoothie. Eat salad in the main meals of the day, drink more herbal tea and water…

In addition, many people can lose ½-1kg of weight immediately when adjusting to a low-calorie diet (about 500-600), prioritizing light food, and minimizing spices.

fried egg with vegetables

Vegetable fried eggs are healthy and easy to prepare, and support weight loss

A sample menu that you can apply for a day is:

  • Breakfast: 1 small cup of coffee or 1 green smoothie
  • Lunch: Fried egg with vegetables
  • Dinner: Soup or salad

Lose 5kg

Unlike 1-2kg weight loss which can be mainly focused on liquids, 5kg weight loss requires longer time, at least close to 1 month.

To lose up to 5kg in a short time, you need to combine a diet of only about 400-500 calories per day and regular exercise.

Cut calories from your main meal, change to smoothies, protein shakes, soups or salads, and skip snacks. In addition, you should do light exercise or walk for 30 minutes a day to support weight loss.

Notes on weight loss diet

The two diets mentioned above can help you change your weight in a short time, but you should not abuse them, but only do them when you really need to lose weight fast.

Although these menus are not harmful to health if used in the short term, in the long run, you will easily lack energy and many essential nutrients for the body.

The best way to maintain a healthy weight is with a combination of proper nutrition and regular exercise.

Improve body condition: What to eat to reduce fatigue?

Fatigue and lack of energy make you less productive and affect your mental and physical well-being in the long run. However, you do not need to worry too much because nutrition can help you improve this body condition.

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When you feel tired, your diet may be lacking in iron. To meet your iron needs, you need to eat red meat 3-4 times a week or choose iron-rich foods such as eggs, beans, whole grains, etc. to add to the menu.

iron rich foods

Supplementing with iron-rich foods will improve the body’s condition or fatigue and exhaustion

In addition to iron, your meals should include all the essential nutrients, including protein, carbs, fat, and many other vitamins and minerals. Eating small meals every 3-4 hours can help you maintain blood sugar and energy effectively.

Finally, drinking at least 2 liters of water a day is essential to prevent dehydration due to dehydration, especially in cases of sweating due to exercise.

Diet improves mood

To improve your body condition, especially your mood, you can combine it with some diets that have a positive effect on mood like DASH. This is a Mediterranean-style diet consisting of 7-10 servings of vegetables, 2-3 servings of olive oil plus fatty fish, nuts and seeds per day.

The DASH regimen can improve mood and reduce inflammation in the body extremely effectively. In addition to applying a diet, you should sunbathe to receive the necessary amount of vitamin D, to help you feel better.

With the above suggestions, you can completely change your diet to improve your body condition in the best way. Take advantage of the benefits of food effectively!

Reference source

A diet for every health issue https://coach.nine.com.au/diet/a-diet-for-very-health-issue. Access date: 11/10/2020

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