Every cell in the human body is dependent on the diet. If it is unhealthy, you can become overweight or obese, and your risk factors for chronic diseases can become elevated. Following a balanced diet can help keep your weight under control and allow you to live a healthy life.
Function
The function of a balanced diet is not to deprive yourself of favorite foods and to restrict your calories to a point where you become emaciated. It's about following a plan that can keep you healthy, energized and feeling great at all times without having to make extreme sacrifices.
Size
Caloric intake is a big factor in maintaining a healthy weight. If you constantly overeat, you are going to have a caloric overdose which can lead to weight gain. If you reduce your calories, you will create a caloric deficit which can lead to weight loss. If you are overweight, aim for the caloric deficit. If you are already in your normal range, then keep your caloric intake where it is (see References for caloric needs).
Fiber
Fiber is a non-absorbable substance that offers a number of benefits to the body. It can help keep your digestive tract working properly, it can keep your appetite under control, and according to the Mayo Clinic, it can help reduce your risk for diabetes and heart disease. Fiber should be added into a balanced diet plan and it can be found in fruits, vegetables, whole grains and beans.
Fats
Foods that are high in fat and cholesterol can cause excess weight and also increase levels of cholesterol in the blood. This can lead to clogged arteries that can cause heart attacks and stroke. Whole-fat dairy products, deep fried foods, processed foods and processed meats are all examples. Consumption of these foods should be limited in favor of healthier options like lean meats, low-fat dairy, fish, nuts and seeds.
Carbs
Carbohydrates are not the enemy when it comes to the diet. Too many of the wrong kinds of carbs is the enemy. Avoid processed carbs and commercial baked goods that are high in sugar. They have little to no fiber, they are low in nutrients and they can spike blood sugar levels quickly. This causes insulin to be released in high amounts which is a fat storage hormone.
Expert Insight
Meals should be an actual balance of protein, carbs and healthy fats. Eating like this will give the body all the nutrients it needs for proper functioning and recovery. Still allow yourself an occasional meal or food that is not composed of clean calories. Just make sure to get right back on track with your healthy plan right after you are done. This is called "discipline."
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