Daily healthy diet and daily meal planner for weight loss

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A healthy diet (f factor diet)

A healthy diet is defined as moderation in eating foods with high nutritional density that are found in the main food groups , and a balanced diet provides the body with vitamins, minerals, and many nutrients that the body needs for its various functions. It is worth noting that the excessive consumption of foods rich in calories, fats, and sugars, along with a lack of fruits, vegetables , and whole grains, makes the diet unhealthy. This caused the spread of some diseases related to malnutrition, such as obesity This is due to several factors, including: The rapid spread of urbanization , the increase in the production of processed food, in addition to the change in lifestyle, and other factors, as for the composition of a healthy diet among individuals, it differs according to a group of factors, such as: culture, locally available foods, and eating habits , In addition to several individual characteristics, such as gender, age, percentage of physical activity, and lifestyle. 

Components of a daily healthy diet (paleo food list)

The following table shows the daily recommended amounts of these main food groups for healthy people over the age of 14 years, based on a diet containing 2000 calories per day:

Tips for a healthy diet (detox cleanse)

According to the nutritional guidelines issued by the US Department of Health for the years 2015-2020, a healthy diet must contain all the food groups mentioned above within the recommended amount of calories for a person, as it focuses on eating fruits and vegetables, whole grains, and low-fat dairy products, and contains They should contain lean meats, fish, poultry, eggs, and nuts, and they should be low in saturated and trans fats, salt, cholesterol, and added sugars. Despite the difference in the composition of a healthy diet between individuals, its basic standards remain the same, and the most prominent of which are:

• Drinking more water: This is because of its many benefits to the body, including: Protecting it from dehydration , and preventing the formation of kidney stones  continuously, in addition to that it gives a sense of vitality and vitality, and helps to think better,  as a study published in the journal Obesity showed that drinking 500 ml Of water before meals, it gives a feeling of satiety, which helps to lose weight; By reducing the caloric intake. 
• Focus on eating the recommended portions of vegetables and fruits: Vegetarian foods are rich in dietary fiber and many other nutrients. It is worth noting that a review published in the European Journal of Nutrition in 2012 found that eating three to five daily servings of vegetables and fruits, It reduces the risk of stroke , and taking it is linked to reducing the risk of chronic diseases, including: coronary heart disease , high blood pressure , in addition to type II diabetes  2 diabetes), and others.  
• Avoid eating processed meat: such as: sausages, and others, according to what the International Agency for Research on Cancer (IARC) has confirmed, known for short as IARC, that processed meat can be a cause of colorectal cancer, and added that it is likely Red meat causes some types of cancer, such as: pancreatic cancer , prostate cancer , and colon cancer , and it may also lead to obesity. This also increases the risk of developing cancer. 
•  Reducing added sugar: The constant consumption of foods rich in sugars such as: energy drinks , sweets, soft drinks, sweetened juices, and others; It leads to obesity and tooth decay, and you can read labels on foods to know the amount of sugars in them, as food that contains more than 22.5 grams of sugar per 100 grams is high in sugars, while foods that contain 5 grams or Less sugar per 100 grams is low in sugars. 
•  Reducing Salt Intake: The American Heart Association recommends that a healthy adult's consumption of salt be no more than 2,300 milligrams a day; That is, about a teaspoon of it. Eating it in large quantities leads to high blood pressure, which in turn increases the risk of heart disease or stroke , and the amounts of salt added to food can be gradually reduced, whether at the dining table or during cooking, and pay attention to canned and processed foods; They contain large amounts of salt, and it is preferable to choose spices added to food with caution, as some ready-made types of them - such as ketchup, mayonnaise, and soy sauce - may contain large amounts of salt, and natural spices and seasonings can be used instead.

It should be noted that nearly 85% of adult meals from many popular restaurants contain quantities of salt greater than the recommended, and one meal may sometimes contain an amount of salt close to the recommended amount for two days. 

• Reducing fat consumed: Reducing the amount of fat consumed from the diet - so that it does not exceed 30% of the total daily calories consumed - may help prevent unhealthy weight gain, and it is also recommended that the amount of saturated fat consumed not exceed 10% of the total daily calories, while Trans fats should not be consumed more than 1% of the total calories, and it is always preferable to replace saturated fats with unsaturated fats, and these things may help reduce the risk of many diseases. Heart disease, cancer, strokes, and diabetes. The amount of fat consumed can be reduced by steaming or boiling cooking instead of frying, and by using healthy oils that contain monounsaturated fats. Such as soy oil, canola oil, sunflower seed oil, and corn oil, instead of using butter or ghee, choosing low-fat dairy products, removing visible portions of fat on meat, in addition to reducing the consumption of fried and baked foods, such as cakes, biscuits, and donuts , Pies, and more, as these foods contain trans fats.
• Controlling the amounts eaten: The quantities of food you eat from foods are as important as the type of food eaten. Small size, and eat larger portions of foods that are low in calories and rich in nutrients, such as fruits and vegetables, and reduce the size of portions of foods high in calories and salt, such as processed foods, and it is worth noting that meals served in restaurants are usually greater than the amount that a person needs. 
• Changing the cooking method: It is recommended to look for alternative ways to cook a person's favorite dishes, such as grilling fish and poultry instead of frying them, and using low-fat alternatives during cooking. 

Does the healthy diet mean giving up unhealthy foods? (paleo)

Some people may think that a healthy diet means giving up all their favorite foods, and this is in fact not true, as the health system depends mainly on balance Where a person can enjoy eating his favorite food from time to time even if it is high in calories, but the balance lies in doing it once in a while, with a focus on healthy foods, in addition to exercising, and following some of these tips can help to eat favorite foods In a healthy way: 

• Reducing the number of times you eat these foods: Some people may eat unhealthy foods every day, and reducing the number of times they eat these foods can reduce the number of calories they consume, such as eating them once a week or once a month. 
• Reducing the intake of these foods: You can enjoy eating some of your favorite foods, but eat them in small quantities, for example a person who loves a type of chocolate can eat it in smaller quantities, so instead of eating a whole bar of chocolate, he can eat only half of it. 
• Use lower-calorie alternatives: It is recommended when cooking and preparing foods to choose lower-calorie alternatives, for example: skimmed milk can be used instead of whole milk, and the amount of butter used should be reduced.

In general, it can be said that eating a few sweets, potato chips, or other unhealthy foods from time to time will not cause harm to health, but it should be noted that some people may find eating a little of these foods an excuse or a reason to leave their diet. Perfectly healthy, and this is wrong, because even if a person enjoys a few of these foods every once in a while, this does not mean to stay away from the healthy diet.