Diet is defined in simple terms as the amount of calories and other nutrients that are needed to maintain the normal functioning of an organism. In simple terms, dieting is the consumption of foods in sufficient quantities that enable the body to function normally. Dieting should be done with an eye on maintaining a balance between the nutritional requirements and the available sources of calories. In nutrition, the diet is usually the sum total of all food consumed by an individual or other organism during his lifetime.
There are three broad categories of dietary guidelines applicable to people of all ages: Low-fat (low GI), Low-carb (low-fat), and Mediterranean or Western diet. The Mediterranean diet consists of foods from different countries of the Middle East and Central Asia, whereas the low GI diet requires less intake of dairy products, foods fortified with calcium and iron, and whole grain foods. Low-fat diets include lean meats, poultry, fish, egg whites, low GI pasta products, fruits, vegetables, and legumes. On the other hand, the Western diet usually includes red meat, butter, cheese, and other dairy products.
Diets that involve low-fat, low GI and high fiber content to provide the body with necessary dietary fibers, vitamins, and minerals while promoting weight loss. A well-balanced diet helps in reducing dietary fat and cholesterol and increasing the intake of good carbohydrates. It is necessary for a healthy physical condition and prevents cardio-vascular diseases. Diets that reduce fat, cholesterol, and carbs can be classified into two main categories – low fat, high fiber and carbohydrate diets. Diets that provide energy without gaining weight can be classified as Diets that include few carbohydrates; and diets that provide energy but contain few carbohydrates and few fats can be classified as Diets that are Low-fat, High-fiber and Low-carbohydrate diets.
Diets that consist of foods having low-fat content but high calorie content provide energy without fat. Diets that are low in calories but rich in fiber content and protein provide a physically fit and healthy condition. A person can become an effective fat burning and dieting individual by making healthy food choices and modifying his/her diet accordingly. There are several natural methods of losing weight without sacrificing the intake of regular foods. Following some of these easy tips will help a person to achieve the desirable physical condition.
The total energy intake should be in order to support physical activities like moving around, lifting weights, or doing household chores. If the total energy intake is too low, the person may face difficulty in maintaining his/her physical state. Eating less calories by reducing the consumption of non-nutrient rich foods, consuming more fibers, eating more proteins, vitamins, and minerals, and increasing the consumption of free sugars provide additional health benefits. Eating more calories with the intake of free sugars reduces the absorption of additional calories and provides added energy.
The consumption of free sugars including corn syrup, sucrose, hydrogenated oils, dextrose, glucose, sucrose, honey, maple syrup, and high fructose corn syrup or vanilla sweetening produces additional calories with every serving of food consumed. These sugars are easily converted to fats and added body weight. In order to prevent conversion of free sugars to additional body weight and diseases like diabetes and obesity, diets high in fruits and vegetables, lean protein, and whole grains should be taken in moderation. Diets that consist mostly of these foods contribute to a physically fit condition and provide additional health benefits.