5 TIPS for healthy eating 

Strategies for weight loss |  Affects of sugar on your health  

 Mental Health  |  Eat well, live well 

19 Day's Keto Diet plan to loose 20 pounds  

Top 20 Tips for Healthy life 

1. Make higher-fiber starchy carbs the main component of your meals.

A little more than one-third of your diet should consist of starchy carbs. Potatoes, bread, rice, pasta, and cereals are among them. Select wholegrain or higher-fiber options, such as potatoes with their skins on, brown rice, or wholewheat pasta.

 They might keep you feeling fuller for longer since they have more fiber than refined or white starchy carbohydrates.

With every main meal, try to incorporate at least one starchy food. Although starchy foods are thought to be fattening, the amount of carbohydrates they contain, gram for gram, only offers half the calories of fat. When preparing or serving these kinds of foods, pay attention to the fats you add because that's what raises the calorie count. For example, butter on bread and oil on chips.

2. Reduce sugar and saturated fat intake

Saturated Fat 

You should include some fat in your diet, but you should be mindful of the kind and quantity that you consume.
Saturated and unsaturated fats are the two main categories. An excessive amount of saturated fat raises blood cholesterol levels, which raises the risk of heart disease.

Men should consume no more than 30g of saturated fat per day on average. Women should consume no more than 20g of saturated fat per day on average.
Although children under the age of five should not have a low-fat diet, children under the age of eleven should consume less saturated fat than adults. Furthermore, it is advised to consume full-fat dairy products up until the age of two, including cheese, fromage frais, and yoghurt .

Aim to consume fewer foods high in saturated fat and more foods high in unsaturated fat, such as avocados, oily salmon, and vegetable oils and spreads .Instead of butter, lard, or ghee, use a tiny quantity of vegetable or olive oil, or reduced-fat spread, for a healthier option. When consuming beef, choose for lean cuts and trim off any fat that is readily apparent.

Since all forms of fat are high in calories, they ought to be consumed in moderation.

How to loose weight in 19 days 

Sugar

Frequent use of sugar-rich foods and beverages raises your risk of tooth decay and obesity.

Sugar-filled meals and beverages provide a lot of energy (kilojoules, or calories), which can lead to weight gain if taken in excess. Moreover, they may lead to dental deterioration, particularly if consumed in between meals.

Any added sugars to food or beverages, as well as natural sugars found in honey, syrups, and unsweetened fruit juices and smoothies, are referred to as free sugars.
Rather than the sugar in fruit and milk, this is the kind of sugar you should be consuming less of.

A food item is considered high in sugar if it contains more than 22.5g of total sugar per 100g, and low in sugar if it contains 5g or less.

Know how to cut out sugar.

How to loose weight in 19 days 

3. Consume a lot of fruits and veggies.

It is advised that you consume five or more servings of a range of fruits and vegetables each day. They can be juiced, dried, frozen, canned, or fresh. 

It's not as hard as it sounds to get your five a day. Consider slicing a banana on top of your cereal for breakfast or replacing your typical mid-morning snack with some fresh fruit.
Eighty grams is a portion of fresh, frozen, or canned fruit and vegetables. 30g of dried fruit is a portion, which is best consumed during mealtimes.
 
A 150ml glass of fruit or vegetable juice, smoothie, or both counts as one serving; however, since these beverages are high in sugar and might harm your teeth, keep your intake to no more than one glass per day.

4. Increase your fish intake, especially a piece of oily fish.

Fish is high in vitamins and minerals and a wonderful source of protein.
Try to have two servings of fish every week, one of which should be oily.
Omega-3 fats, which are abundant in oily fish, may help stave off heart disease.
 
Some oily fishes are : Herring, Salmon, Trout, Sardines, Pilchards, and Mackerel
Some non oily fishes are : Haddock, Plaice, Coley, Cod, Tuna, Skate and Hake.
You have the option of fresh, frozen, or canned fish; however, keep in mind that canned and smoked fish may include a lot of salt.
Although there may be recommended limitations for certain types of fish, most individuals should be eating more fish.

5.Consume no more than 6 grams of salt each day for adults.