Healthy and effective diet plan: Five rules to make.

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People are now becoming aware of having a healthy weight and body mass index (weight according to height). People now want to follow any healthy and effective diet plan. According to a survey conducted in America, around half of adults tried to lose weight each year.

A person can follow different types of diet—for example, Keto diet, paleo diet, intermittent fasting, plant-based diets, etc.

The wide variety of diet plans make it confusing for the people to select among them. You also don’t have knowledge about which diet plan is most effective or suitable.  Some diet plans focus on low appetite, and some diet plans aim to lower the intake of carbs or calories.

Which one is the healthy diet to follow?  And what constitutes a healthy diet?       

These two are general questions among people. The fact is the primary concern in not selecting any diet plan. The main problem should be adopting it with proper steps or concepts.

 There are five points a person has to apply when he/she is selecting any diet plan for himself/ herself. These points are:

  1. Type of food

2. Amount of food

3. Balances of food

4. Frequency of food

5. Movement activity

Learning all these concepts is essential to make a healthy and effective diet plan.  These points are elaborated one by one.


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The rule of thumb is going back to natural food. NATURAL FOOD is what our body recognizes. Minimizing the use of unnatural food reduce weight very quickly.

Highly processed food (bread, hot dogs, cookies, processed meat, etc.) leads to overweight and under-nourishment. Eating junk also causes a lack of essential nutrients and can trigger other health problems like heart problems, diabetes, etc. Food companies show advertisements about junk food and implant the idea of having them daily and massive amounts. We have to save ourselves from this trap.

Eating food that is entirely in its natural form then you are not going to be over-weight. Applying this concept to the adopted diet plan is essential to make it work.

So the question is, what is real, whole, and unprocessed food?

This idea can be elaborated by dividing food into four main categories.


E.g., Wild fish, Chia seeds, flax seeds, Nuts, Sunflower, Avocado, Olives, and Olives oils


E.g., Brown rice, sweet potato, Quinoa, Root vegetables, Fruits, Oats


All fruits and Vegetables, green leafy vegetables


Naturally raised and hormone-free meat, beans, and lentils, etc. 


We should not eat until we are 100% full.

Many studies support this idea of having one-third of the stomach for food, one third for water, and one third for air.

We should not be eating throughout the day or in massive amounts. Start getting used to eating in smaller quantities. We should not at a level where we are over satisfied.

However, any diet plan you want to follow, make sure to not consume in massive amounts. Eat only when you are hungry. Stop before you are over satisfied with the food. Just let your body rest in between the meal interval.


When you follow a specific diet plan, follow the balance of food concept. Generally speaking, an ideal diet includes:

  • 50% vegetables
  • 20%- 25% protein
  • 20% 25% healthy carbohydrates
  • 5% healthy fast
  • 5% fruits

The ratio can be slightly different if you are a diabetic patient or you want to lose weight. The variety of diet is significant. You should keep on switch food items daily. A person should not consume a single item of food every day.  For example, one day, a person can have eggs to get protein. While on the other day, he/she should try something else like lentils, meat to get protein. When a person eats the right type of food, his hunger level is balanced out, and he will easily keep a reasonable gap between his/her meals.


Most people take multiple meals in a day (more than the requirement).  one should take Accmeal every two hours to boost the metabolism.  Many advanced studies rejected this idea now.  The actual rule is different. The more frequently you eat, the fewer calories you burn. It will help if you take a meal. You need to wait for 3, 4, or 5 hours until you really start to feel hungry g and then you should have your second meal.  Just don’t eat in fear of being hungry. We should allow our body to feel hungry before having another dinner.

If you are having a well-balanced meal at a time, the more hours you can go without food or feel hungry. In the previous studies, You should not consume continuously throughout the day. It would be best if you had a start time and a stop time for your meals. East only when you are starving. Intermittent fasting also follows this rule of thumb.

So, two or three meals a day with proper gaps are enough to keep your body healthy and active.


Excursing is not just to lose weight. It also makes our happy hormones to be balanced. There are many other benefits like appetite reduction, insulin level improves, and depression goes down. So make exercise an integral part of your routine.

Just select those types of exercise which you like the most. Only then you can easily make it a part of your routine life. Commit yourself to an hour of exercise. It can be a light walk, cycling, gym, or any other physical activity. Plan a hike or any sport that you can enjoy. Regular exercise will make your mood happy, and your appetite level will also sustain.


Choosing one ideal diet plan is not possible as every diet plan has its own pros and cons. All the above-mentioned points need to be followed to make a healthy and effective diet plan. Your health must be on your priority list. Make small changes in life and diet can make a huge difference. Right type food in the right amount and at the right time with regular exercise is the crux to make any diet plan useful for you.

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Aniqa Yaqoob

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