Healthy Diet

In our busy routine sometimes, we forget to take care of our health. In this article, we will talk about some handy healthy quick food that we can easily manage to intake with our busy schedule and it balances our diet as well. That is Peanut, banana, yogurt, dark chocolate, and lemon water. It will recover our daily needs of vitamins, minerals, carbohydrates, healthy fat, proteins, etc.

Healthy Quick food

This healthy quick food that we can easily manage to intake with our busy schedule and this quick meals balanced your diet.

Peanut

Peanut is not a dry fruit; it is a staple but we can say affordable dry fruits. Peanut is very healthy and dry quick food so we can carry them easily. Nowadays there are different kinds of variants available in the market like peanut butter, peanut sweets, peanut namkeen, etc. We can make different kinds of dishes according to our taste bird.

Peanut has the benefits of:

• Helps in weight loss.
• Healthy fat, high-quality protein, very tasty, and high in nutrients and antioxidants.
• High in calories and easy to eat in large amounts.
• Low carbohydrate which is good for diabetic people is a good source of dietary fiber and lowers sugar levels.
• It helps to prevent heart disease.
• Source of many vitamins and minerals like biotin, folate, niacin, manganese, copper vitamin E, phosphorus, magnesium, etc.

Tips for uses:

• You can make several different kinds of sweet dishes like chikki, laddoo, barfi, etc. with organic jaggery which will enhance the nutrition of peanuts.
• With peanut butter, we can make sandwiches, rolls, smoothies, cakes, muffins, etc.
• There are so many variants available of peanut namkeens and we can also make them according to our taste.

Bananas

Bananas are the most popular fruit for every age. The most important thing is it is available maybe in every season. It is a mid-morning nutritious breakfast. Take it like snacks in our workplace. Smoothies are the best option which everyone likes.

Banana has the benefits of:

• Strong bone density.
• Excellent source of antioxidants.
• It is a rich source of potassium which helps lower the risk of stroke, prevents kidney stones, 
• Helps in digestion and makes your tummy happy.
• Low in carbohydrates so helps in weight loss.

Tips for uses:

• Smoothies, we can make a large number of variants with different kinds of fruits, milk, and ice cream.
• Banana pancake is most popular with kids.
• We can also use bananas in muffins, cookies, sandwiches, etc.

Yogurt

In the market, there are two types of yogurt available. The first one is regular dairy yogurt which is made from milk and another option is Non-dairy yogurt which is made from coconut milk, cashew, almond, etc. It is made from live bacteria.

Yogurt has the benefits of:

• yogurt has the benefit of friendly probiotic bacteria.
• Improves Digestion
• Natural Immunity Booster:            
• Reduces Risk of Cancer
• It’s good for heart health.
• It’s good for your gut.
• It reduces the risk of diabetes type 2
• It is good for born health.
• yogurt is a probiotic that is most important for our immune system it is also good for our digestive system it increases our gut health and brain health as well.

Tips for uses:

• The most important tip for consuming yogurt is always to use low-sugar yogurt and minimum flavor or if possible, always buy unflavored yogurt.
• There is a different way of consuming yogurt we can use for breakfast is
• Mix it with dry fruits nuts fruits like blueberry strawberry
• We can use it with a banana and yogurt smoothie.

Dark chocolate

Dark chocolate is most people’s favorite food and dry quick food. It is a very nutritious and good source of antioxidants. It has different kinds of vitamins and minerals. It is also low in sugar than milk chocolate.

Dark chocolate has the benefits of:

• It Is good for our gut and in turn, also helps introduce weight loss
• Prevention of cancer.
• It is a good antioxidant so it’s so many benefits for your skin as well as good for heart disease and eye disease.
• Helps in healthy blood flow and blood pressure.
• Dark chocolate has good cholesterol.
• Add chocolate has anti-inflammatory properties.
• It improves your brain function which helps to prevent such Neurology diseases as Alzheimer’s disease and Parkinson’s disease.
• It is a natural sunscreen That protects your skin from sun damage increasing skin density and hydration.

Lemon water

we can make lemon water in a different way it depends on your taste we can use lemon water can mix flavor with mint, ginger, cinnamon, Maple syrup, honey, etc.

Lemon water has the benefits of:

• Lemon water detoxifies your body helping burn fat and boost your metabolism.
• Good for cancer.
• It is also a good source of vitamin C it is good for drinking daily if you make her do lemons or two times a day lemon it is enough to keep your body hydrated and healthy.
• Lemon water is also good for teeth.
• Lemon water is a very good source of vitamin C and antioxidants which protects your skin cells.
• It helps in reducing weight gain it is also used in Constipation it keeps your digestive system healthy.
• Lemon water prevents kidney stones it has citric acid.
• It also fights against cancer cells.

Quick Food Benefits on Health

Quick and healthy food gives benefits for your overall health.

1. Nutrient-Rich: Healthy foods are often rich in essential nutrients like vitamins, minerals, and antioxidants. These nutrients support various bodily functions and help maintain good health.
2. Weight Management: Choosing healthier options can help you manage your weight. Healthy fats and high-fiber foods help keep you feeling full and content and lower your risk of overeating and being overweight as well.
3. Energy Boost: Nutrient-dense foods provide a steady source of energy. Foods high in B vitamins and complex carbs can help you maintain your energy levels throughout the day.
4. Better Digestion: Foods high in fiber, like fruits, vegetables, and whole grains, promote healthy digestion and can help prevent digestive issues such as constipation.
5. Heart Health: A diet low in saturated fats and high in unsaturated fats (found in foods like nuts, seeds, and fatty fish) can contribute to better heart health by lowering cholesterol levels and reducing the risk of heart disease.
6. Strong Immune System: A diet rich in vitamins and minerals supports a strong immune system.
7. Improved Skin and Hair: Nutrient-rich foods can promote healthy skin and hair. Vitamins A, C, E, and biotin, found in foods like citrus fruits, nuts, and seeds, contribute to skin and hair health.
8. Mood and Mental Health: Certain foods contain compounds that can positively impact mood and mental health. Omega-3 fatty acids found in fatty fish, for example, have been linked to improved mood and reduced risk of depression.
9. Reduced Risk of Chronic Diseases: A diet rich in fruits, vegetables, whole grains, and lean proteins is associated with a lower risk of chronic diseases such as diabetes, hypertension, and certain cancers.
10. Improved Longevity: Eating a balanced and nutritious diet is linked to a longer, healthier life. It can help you maintain your overall health and vitality as you age.

It’s crucial to remember that while quick, healthy food options might provide these advantages, general dietary patterns, and lifestyle choices can have a big impact on how you feel. For the purpose of obtaining and preserving excellent health, a comprehensive strategy that incorporates regular physical exercise and portion management is vital.

Summary

All the product that we have discussed is most important for our body’s health like diabetes, cancer, blood pressure, heart disease, Brain, skin, weight loss, digestive system, and many more.

We can easily manage this healthy quick food in our office in our routine work.

There are many variants of every product so choose to consume it according to your taste and start to keep your body healthy.

Intermittent fasting is considered very effective for rapid weight loss. This fasting reduces weight. But also keeps our digestive system very healthy. So let’s know what Intermittent fasting is, and how it is useful for reducing our body weight.

Why is intermittent fasting necessary for the younger generation?

Due to sedentary life and the habit of eating junk food, fat layers start accumulating in the body of the young generation. Illnesses like Blood pressure, Diabetes, Heart disease, etc. occur at a very young age. Apart from this, there is the stress of a career. If you try to lose weight due to unbalanced meals, irregularity, and mental stress, the body becomes very weak and awkward.

An active lifestyle and a healthy body are necessary to avoid all these problems.
Losing weight is not an easy task. Hence, dieters nowadays consider this fasting type very effective for quick weight loss, which keeps our health healthy along with weight loss.

What is intermittent fasting?

Intermittent fasting means fasting at intervals and taking a fixed diet for the rest of the time. This fast is done specifically for weight loss. In this fasting diet plan, you have to fast for a certain period, and for the rest of the time you have to eat a diet that is rich in nutrients and high in protein.
The diet is sold in two parts.

1. Fasting period and
2. Eating window

Intermittent fasting in short means,

Fast for a fixed period.
Eat a nutrient-dense diet the rest of the time.
Include high-protein foods in the diet.
Not cutting calories but timing meals.

There are three types of intermittent fasting.

In it, you have to go without food for 12, 14, and 16 hours out of 24 hours. The diet calls for 12 hours of fasting when one starts and over time it is advised to fast for 14 out of 12 and then 16 hours. This fasting has a ratio of 16:8 in which you have a 16-hour fasting period and an eight-hour eating window.

Apart from this, there is Alternate fasting which has 24 hrs. fasting period and 24 24-hour eating period.
There is no restriction on your food during this fasting. You can have your favorite meal during the eating window.
If you feel hungry during fasting time, you are advised to drink local drinks like green tea, lemon water, black coffee, black tea, and water.

At what age people can do intermittent fasting?

Generally, dieticians do not allow children, pregnant women, and senior citizens to do this diet. This fasting is especially effective for young people between 20 and 35 years of age to lose weight.

What to eat and what not to eat in an intermittent fasting diet plan?

• Most of the time a person is advised to eat all kinds of vegetables.
• Eating a protein-rich diet is very important. Foods like sprouted beans, cheese, some high-fiber salads, bean salads, etc. are packed with protein. By consuming you do not feel hungry for a long time and the energy of the body is maintained.
• It is advised to eat such fruits and vegetables, which provide energy to the body.
• The diet plan clearly states to cut out sugar completely and avoid processed foods and all types of fried foods.
• Vegetables like tomatoes, carrots, broccoli, and fruits and vegetables like papaya and kiwi give the body a lot of energy.

What can you drink during intermittent fasting?

During intermittent fasting, you generally avoid consuming calories and certain beverages that can break your fast. However, you can drink several types of fluids that won’t significantly impact your fasting state:

1. Water: Staying hydrated is essential during fasting. Plain water is the best choice and should be your primary source of hydration. You can drink it as much as you like.
2. Black Coffee: Black coffee contains minimal calories (usually less than 5 calories per cup) and can be consumed during fasting. However, be cautious about adding sugar, cream, or other high-calorie additives, as these can break your fast.
3. Tea: Unsweetened herbal tea or plain green tea is generally acceptable during intermittent fasting. Again, avoid adding sugar or high-calorie sweeteners.
4. Green Tea: Like regular tea, green tea without added sweeteners is generally acceptable. Some people believe that green tea’s compounds can enhance the fat-burning effects of fasting.
5. Herbal Tea: Many herbal teas, such as chamomile, peppermint, or ginger tea, are calorie-free and can be enjoyed during fasting.
6. Water with Lemon or Lime: A slice of lemon or lime added to water can provide some flavor without significantly affecting your fasting state since the calorie content is minimal.
7. Apple Cider Vinegar: Some people choose to dilute a small amount of apple cider vinegar in water. This may have potential benefits for blood sugar control and appetite regulation. However, be mindful of the strong taste and acidity.
8. Electrolyte Drinks: If you’re doing prolonged fasting or intense workouts, you might consider low-calorie electrolyte drinks to maintain electrolyte balance. Look for options with no or very few calories.

Any beverage that contains calories, carbohydrates, or protein in substantial amounts can break your fast. Always read labels and check for hidden sources of calories or sugars.

Additionally, everyone’s tolerance to beverages during fasting can vary, so it’s a good idea to pay attention to how your body responds and adjust your choices accordingly.

How does intermittent fasting work?

If this type of diet plan is implemented properly, weight can be reduced effectively. Because this fasting not only gets rid of fat but also this type of fasting brings many positive changes in the body.

During this type of fasting, if you eat foods rich in carbohydrates, the body will start using carbohydrates for energy and this will burn fat. Eating a high-fiber diet can reduce your appetite which will also reduce food intake and lead to weight loss.

Benefits of Intermittent Fasting

• A person’s metabolism improves, and digestive function is strengthened.
• Body detox removes toxic substances from the body.
• This kind of fasting reduces the chances of chronic diseases like blood pressure, sugar, and heart diseases and if you are suffering from these diseases it comes under control.
• Prevents Cancer The effects of this type of fasting reduce the risk of cancer. This type of fasting reduces the production of glucose in the body’s blood, as well as regenerates stem cell immunity. Also, due to the consumption of balanced nutrients, the production of tumor-killing cells increases and the risk of cancer decreases.
• Reduces belly fat and also boosts immunity.
• Improves memory and relieves stress.

Intermittent fasting tips

Initiating this kind of fasting from bare to the early days can lead to feeling weak due to extreme hunger and can also cause problems such as headaches and dizziness in the beginning. Therefore, if possible, consult a doctor before starting this type of fasting

The dietitian checks the blood report and metabolism and then makes a diet plan accordingly.

A week before starting intermittent fasting, reduce your diet, drink plenty of water, and increase the amount of fiber in your diet.

In the beginning, start a 12-hour fast in which you can eat anything for 12 hours after waking up in the morning.

Conclusion

Each person’s body image is different. Do not follow someone else’s diet. So know your body before starting intermittent fasting. If possible, take the doctor’s advice. Incomplete knowledge or incomplete guidance sometimes has side effects on the body.