DIET PLAN

Diet plays a very important part in being healthy and fit.Our mentality or thinking is very wrong relating to workout and diet.On an average 80 to 85 percent people think that only workout is prior and diet holds no importance,but this is our misconception diet and workout goes hand in hand.Just doing workout and not giving your body proper diet will lead you to be nutrient deficient.A body grows only when it gets right kind of fuel,be it before or after workout.So the type of diet you take will effect our health and body.

Do you know?

The amount of carbs,proteins and calories which are required by your body.Quickfithub helps you by providing you a proper diet we have a dietician who provides you the diet according to your body and your physical activity performed, the only thing you need is to fill the details and your diet will be emailed to you.Diet will be according to your choice that is whether you are vegetarian, non-vegetarian or eggetarian.But firstly you need to make an account on quickfithub.


BALANCED DIET

The food we eat is known as diet and it is the basic requirement of every individual.Diet is the daily intake of food by human.It provides energy along with growth and development of body.A person should try to consume a diet which is balanced.Actually balanced diet means a diet which gives your body all the nutrients required by your body in order to function properly or we can say correctly.
A balanced diet is not a crash diet, it is a well planned diet that aims covering all important macro-nutrients like protein,carbohydrates and fat along with micro-nutrients which includes vitamins and minerals.

Nutrients are subdivided into:

Macronutrients:

These are required in large proportion in our diet like carbohydrates,fats and proteins .They are main part of our diet and they are taken in large quantity in our diet.They are main sources of energy and body development.

Micronutrients:

These are required in small proportion in our diet like vitamins and minerals.They are considered as supplement food,they act as defensive food and help the proper functioning of various organs.
In order to get a properly balanced nutrition,you should obtain the majority of your daily enrgy from fresh fruits and vegetables,whole grains and lean proteins.

Balanced diet is divided into three parts:

1)Energy yielding food:

It consists of carbohydrates and fats food (macronutrients) items.This food helps to provide energy to individual for their workout and activities.The carbohydrates shhould be 60-70% in our diet whereas majority of carbohydrates should be complex carbohydrates.The fat content should not exceed 5 to 10 percent in our diet.Carbohydrates are easy and good source of energy whereas fats are difficult to digest and more difficult to get energy from it.Thus,fats should be less in our diet.Moreover,they cause the chances of overweight,obesity and heart diseases.

2)Body building food:

It consists of proteins.It helps in the growth and development of body.It helps to repair or replace the worn out tissues.It provides faster recovery from injury. Proteins should be 15 to 20 per cent in our diet.

3)Defensive food:

It consists of vitamins,minerals and water(micronutrients).This food helps in proper functioning and defense of various organs.This diet improves the immune system of the body thus it helps to defend infection,germs,diseases,etc. This food should be 15 to 20 percent in our diet.Apart from this one should drink 3 to 5 litres of water to maintain water balance of the body.

Quickfit nutritionists always recommend a healthy,balanced diet to maintain a radiant health.The most important of all is to have the right balance of vitamins and minerals, which is scientifically proven.
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Functions of balanced diet

Sufficient Energy
Balanced diet provides sufficient energy for the various activities of the individual.
Optimum growth and development
It helps individual to grow and develop to optimum level.Thus,fullest of growth and developoment can take place.
Proper functioning of organs
Balanced diet helps various organs and various systems of body to function properly.
Faster reovery
It helps to repair or replace the wornout tissues,thus ,faster recovery from injury.
Efficient immune system
Balanced diet improves the defence of body against various bacteria,virus and fungal diseases thus efficient immune system.
Improves health status
This diet helps to improve the overall health status of individual by preventing various health problems and diseases.
Improves meatbolism
Balanced diet improves the quality of metabolism processes of our body.,thus efficient release of energy.
Prevents deficiency diseases
Balanced diet prevents individual from various deficiency diseases as it provides all important nutrients.
Maintaining body weight
It helps individual to maintain proper body weight.
Overall efficiency improves
As balanced diet increases the efficiency of all physiological systems of the body,thus overall efficiency of individual improves.

Click here to obtain your diet plan by our dietician.

Major components of a balanced diet

There are mainly six components of diet namely Carbohydrates, fats,proteins ,Vitamins and minerals,water.

Carbohydrates:

They are the main soures of energy for almost all activities of the individual.They provide quick energy to body and they are not stored in our body for longer duration.Carbohydrates are the compounds of Carbon,Hydrogen and oxygen with chemical formula CHO.On an average one gram of carbohydrate gives 4 calories of energy on burning.Dietician recommend 60 to 70 per cent of carbohydrates in our diet where majority of the content should be complex carbohydrates.


The primary function of carbohydrates is to provide energy for body especially to brain and nervous system.The body breaks down starches and sugar into substances called glucose.This glucose is used as energy sources by body.Excess of carbohydrates are converted into glycogen which are converted into glycogen whch are stored in liver and adipose tissues under skin.Less amount of carbohydrates in diet causes under nutrition and weight loss.Carbohydrates are of two types:
Simple carbohydrates
These carbohydrates contain vitamins and minerals.They are used as immediate energy providers.They are also called quick energy foods.Sources of simple carbohydrates are fruits, low fat milk, table sugar, refined honey, jam, vegetables(parrot,carrot),candy,etc. All simple carbohydrates contain sugar.There are various types of sugar like glucose, fructose, lactose, galactose.Some sugars are digested and absorbed and they are converted into glucose whereas some cannot be digested.we call them fibre.
Complex carbhydrates
They are starches which contain various types of sugar molecules combined chemically to form glycogen.This glycogen releases slow energy as compared to simple carbohydrates whereas energ content is higher.They are also good sources of vitamins and fibres.Complex carbohydrates are found in bread, cereals(Wheat, Maize, Rice, Bajra), vegetables, whole pulses (Chana-Dal, Moong-Dal, Rajma). Excess amount of complex carbohydrates are stored in liver and tissues from where they release the energy when in need.

Proteins:

They are the basic structures of all living cells. They are complex organic compounds which form chain of amino acids that contain Carbon, Hydrogen and Nitrogen. Proteins are main components of muscles, tendons, ligaments, organs, glands and all living body fluids like enzymes, homones and blood. Proteins are needed for growth and development of body.It helps to repair or replace the worn out tissues.It doesn't provide energy in normal routine whereas it acts as energy source only under extreme starvation(hunger).

There are two types of proteins:
Essential proteins
There are nine essential amino acids which are taken from food and they are not made in body.The sources of essential proteins are pulses, milk, dairy products, soyabeans, egg, meat, etc.They are required for growth of tissues.
Non essential protein
There are more than 13 non-essential proteins.They are produced by the body itself.The sources of non-essential proteins are grains,dry-fruits,and vegetables.
Protein requirement depends upon individual's activity on daily basis like tissue growth,injury,pregnancy,etc.Dietician recommend 15 to 20 percent of protein in our daily diet.High intake of proteins creates overload over kidney and liver.Moreover it leads to dehydration.Under proteins diet slows down the growth and development along the delayed recovery from injury.Its deficiency disesases are Kwashiorkor,Marasmus.

Fats:

They contain atoms of Carbon, Hydrogen and Oxygen.They are most concentrated sources of energy in food.On an average one gram of fat on burning gives 9 calories of energy.Fats are stored in body and are used as emergency sources of energy.Extra amount of carbohydrates are converted into glycogens and they get mixed up with fatty acids. Fats also carry vitamins like A, D, E and K.Fats are stored under the skin in the form of fatty acids.Fats are important for proper functioning of glands and other internal organs.Fats are important sources of energy for long endurance activities. Fats help in transportation of various fats soluble vitamins like A,D,E and K.Fats help during blood clotting, maintainance of skin nad hair.Higher intake of fats increases the risk of obesity and many heart diseases.
There are two types of fatty acids:
Saturated fatty acids
They contain chain of carbon atoms.They are found in food items like dairy products, cream, butter, coconut oil, palm oil, ghee, animal fat, etc.They are found in solid and liquid form. They have sticky quality.
Unsaturated fatty acids
These fatty acids largely comes from peanuts oil, olive oil, soya oil, etc.

Vitamins:

They are complex compounds of carbon.They are very essential for normal working of body.They are important for metabolism of fats and carbohydrates.They do not provide energy but help to repair and maintenance of various tissues. They are required in very small quantity.However,if our diet is lacking in these vitamins, they cause certain diseases known as Deficiency Diseases.There are 13 vitamins but the important vitamins are A, B, C, D, E and K.
Most of the vitamins are obtained from our food except vitamin D and K which are produced by body.Vitamins are divided into:
Fat soluble vitamins
These vitamins are soluble in fat.They come in our body though fats and they are stored in liver and fatty tissues.These vitamin are A, D, E, K.
Vitamin A: This vitamin is also known as retinol.This vitamin is needed for normal growth and development of eyes and skin.Deficiency of vitamin A causes night blindness in which person is unable to see in dim light or night.Sources of vitamin A are milk, butter, egg, carrot, green leafy vegetables.
Vitamin D: This vitamin is important for formation of strong bones and teeth.This vitamin is also known as sunshine vitamin as sunlight provides this vitamin.Deficiency of this vitamin causes rickets in which bones of children are deformed.The sources of vitamin D are milk,butter and green vegetables.
Vitamin E: This vitamin is important to protect the cell membrane and acts as antioxidant.Sources of vitamin E are seed grains, nuts, turmeric.
Vitamin K: This vitamin helps in blood clotting and heals wounds.Sources of vitamin K are cabbage, cauliflower, spinach, cereals, soyabeans, green leafy vegetables.
Water soluble vitamins
These vitamins are soluble in water.Thet are not stored in body,so we need them more frequently.These vitamins are B and C.These vitamins can be destroyed by heat.
Vitamin B: It is of various types.Vitamin B1 helps growth and development and helps in synthesis of carbohydrates.Vitamin B2 helps in growth of Red Blood Cells (RBC's). Vitamin B12 helps nervous syatem, metabolism and energy transfer for growth. Sources of vitamin B are milk, egg, meat, grains, cereals, vegetables, peas, beans, etc.
Vitamin C: It is required for maintainence of ligaments,tendons,blood vessels,capillary walls and delicate liniing of mouth and gums.Its deficiency causes uncontrolled bleeding, delayed blood clotting, etc.The sources of vitamin C are citrus fruits like lemon, orange, amla, tomatoes, vegetables, etc.

Minerals

They contain certain elements required by our body.They are needed in small quantity but they are very essential for proper growth and development of body. Their deficiency causes certain diseases.They are supplied in the form of salts by various food items. The imporrtant minerals required by our body are:
Iron: It is required for the formation of haemoglobin. Deficiency of iron leads to anaemia. The sources of iron are green leafy vegetables, egg, meat.
Calcium: It is required for bone and teeth transformation. Its deficiency causes Osteoporosis, rickets, retarded growth, less height, delayed recovery from bone injury. The sources of calcium are milk and milk products, fruits, tomatoes, vegetabkes, etc.
Phosphorus: It helps in making strong bones and teeths. Its sources are milk, egg, meat, dry fruits, grains.
Sodium: It helps nervous system for better neuromascular responses.Its deficiency causes cramps and tiredness.Its sources are common salt, fruits and vegetables.
Iodine: Its deficiency causes goitre in which thyroid gland swells by which breathless and weakness is experienceed by the person.

How much protein one should take?

We all know that protein is important for our body but do we all know the reason.In college also we see many of our friends specially gym going boys who are very particular for their protein intake.
Protein is the main building blocks of your body, used to make muscles,tendons,organs and skin as well as enzymes, hormones,neurotransmitters and various tiny molecules that serve many important functions.
Protein is made up of amino acids.Now some of these amino acids are produced by our body and some are needed to be consumed by your diet.The amino acids which we need to consume from our diet are called essential amino acids.
Generally plant protein is considered as incomplete protein where as animal protein is said to be a complete protein source as it provides all amino acids in right ratio.
Milk is considered as best source of protein for vegetarians on the other hand for non-vegetarians we have meat,fish,pork. So we can say if a person consumes milk daily he or she is having proper protein intake. We have heard many people taking protein supplements but it is beneficial for athletes and bodyy builders only.
Recommended Dietary Allowance(RDA) is 0.8 grams of protein per kilogramm of body weight or we can say 0.36 grams of protein per pound.RDA is the amount of nutrient you need to meet your basic nutritional requirements.We can say that it is the minimum amount of protein your body requires for its proper functioning.
Some good sources of protein which you should include in your diet are listed below.

For vegetarians

For nonvegetarians

Click here to check health benefits and nutritional values of these foods.

A person should ensure a well-planned diet. One has to make sure that the diet is well planned in advance and all ingredients are available at hand to ensure that the body gets the recommended food on time and in right quantity.

DO's

Here are some tips which you should include in your daily routine

Take supplements:

A vegetarian diet can sometimes lack vitamin B12 and to fortify the ned of vitamin B12 one can take supplements along with the diet plan.

Water:

Drink plenty of water your body needs water to function properly and to metabolize fat.If you are trying to lose weight be sure you are drinking plenty of water.If your body isn't getting enough water,it will begin to store water,just as it would store fat if you are staving yourself and not getting enough nutrients.Try to drink atlast 8 glass of water per day.For every extra 25 pounds of excess fat, drink an extra glass of water each day to help your body burn the extra fat.

Train your mind to crave healthy foods:

If you tend to crave high calorie or high fat foods, rewire your brain to crave foods that will promote a healthy weight.Start your day with a high protein breakfast.Skip the sugary drinks,which can spike your blood pressure and increase cravings.Keep your blood sugar balanced by eating small snacks, such as nuts or seeds every 3 to 4 hours.

Cover all food groups:

To have a balanced diet one must include all food groups in his/her diet.Removing one or more food group from your die will make you nutrient deficient so always try to include all food groups in your diet

Eat foods that will keep you feeling fuller longer:

Always to try to have foods which will help you to feel fuller they will help you by preventing you from over-eating.Protein and fiber rich foods are the best for satisfying appetite.

Cereals and grains:

They provide you with good carbs and good quantities of iron and zinc.They are necessary for the healthyfunctioning of the body and in providing energy.

Dairy and soya:

All milk products are rich sources of calcium and protein.One can take the fat free or the skimmed versions to aide in weight loss.If one is on a vegan diet,then soya options are available too.

Nuts,seeds and legumes:

Legumes like chickpeas,lentils,beans,etc. are good sources of carbs,iron and healthy fats.They help in reducing cholestrol and povide the body with omega-3 fatty acids.

Fat:

Unsaturated fats found in nuts and some other foods are essential in the body as they help in lubrication of joints and making movements easier.

Fruits and vegetabkes:

5 servings of fruits and vegetables per day ensure that the body gets its requirements of proteins,minerals and vitamins.They are good sources of fiber,nutrients and anti-oxidants and are quite effective in weight loss.For effective weight loss,one should opt for fruits and vegetables with higher water content.Another important tip to keep in mind is to eat maximum colors of fruits and vegetables to ensure that one gets all the essential nutrients.

Dont's

Crash diet:

Make a healthy diet a part of your everyday life,not something you do only when you need to lose weight quickly.Crash dieting leads to more fluctuation in your weight, which could in turn affect your positive self-esteem.If you stay focussed on eating healthy and living an active,healthy lifestyle, over time you'll see the results you are looking for, and be more likely to maintain a healthy weight.

Over exercise:

In an attempt to lose weight,we can be tempted to spend hours in gym,trying to burn off extra calories.Over exercise quickly leads to fatigue and may even lead to an eating disorder.Make it a point to exercise no more than 30 minutes to an hour three to five days a week.

Eat processed food:

Always try to eat real,plant based foods,animal meats,vitamins and minerals.If a food contains chemicals or other ingredients you are unfamiliar with,don't eat it.

Skip sleep:

A lack of sleep causes hunger cravings, which can cause you to eat more and gain weight beacause the levels of hormones related to appetite are altered with sleep deprivation.Lack of sleep also increases cravings for foods that are high in sugar, fat and carbohydrates.When you are sleep deprived your body craves carbs because carbs contain gluten, which helps to fuel the brain.
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