1. Content

2.Types of diet

  2.1 Atkins diet
  2.2 The Zone diet
  2.3 Ketogenic diet
  2.4 Vegetarian diet
  2.5 Vegan diet
  2.6 Weight Watchers diet
  2.7 Southern Beach diet
  2.8 Green dietary diet.
  2.9 Mediterranean diet

3.Diet exercises:

  3.1 High-Intensity Interval Training
  3.2 Strength Training
  3.3 Surya Namaskar
  3.4 Walking
  3.5 Zumba
  3.6 Swimming
  3.7 Masala Bhangra
  3.8 Squats
  3.9 Desi Jam Cardio

4.Components of a balanced diet

  4.1 Vitamins
  4.2 Minerals
  4.3 Unsaturated fats
  4.4 Protein
  4.5 Fibre
  4.6 Water

5. Conclusion





Nutrition means that food is the amount of food consumed by a person or other. [1] The word “diet” often refers to the use of a specific diet for health or weight management (often related to each other). Although people are good, every culture and every person has certain eating habits or food abuse. This may be due to personal preferences or ethical considerations. The choice of individual products may be more or less healthy.

All nutrition requires the absorption and absorption of vitamins, minerals, essential amino acids from proteins and essential fatty acids from fatty foods and foods in the form of carbohydrates, proteins, and fats. Dietary habits and dietary choices play an important role in quality of life, health, and longevity.

2.Types of diet:

2.1 Atkins diet:

The Atkins diet or nutritional method aims to regulate insulin levels in the body with a low carbohydrate diet.
When people consume a lot of refined carbohydrates, their insulin content is rapidly growing and rapidly decreasing. Increasing the level of insulin helps the body to accumulate energy from the food it consumes, which reduces the likelihood that the body will use fat as a source of energy.

As a result, people avoid the Atkins diet, but they can eat as much protein and fat as you want.
Although the Atkins diet has been popular for some time, it also poses some risks. People should discuss the Atkins diet with a doctor.

2.2 The Zone diet:

The goal of the “Zone Diet” is 40 percent carbs, 30 percent fat and 30 percent protein balance in each meal. The emphasis is on controlling insulin levels, resulting in weight loss and weight control may be more effective than other methods.
The zone diet stimulates the consumption of high-quality carbohydrates – unrefined carbohydrates and fats, such as olive oil, avocado, and nuts.

2.3 Ketogenic diet:

The ketogenic diet has been used in epilepsy for decades and is also being studied in other areas. It reduces the intake of carbohydrates and reduces the amount of fat. It sounds against common sense, but it allows you to burn fat instead of carbohydrates as fuel.
Healthy fats such as avocado, coconuts, brazil nuts, seeds, fatty fish and olive oil are added to the diet to maintain fat.
Nutrition leads to the release of fats from fuels and produces chemical compounds called ketones in a process called ketosis. However, this diet poses a risk, including ketoacidosis, in people with type 1 diabetes and can cause diabetic coma and death. Although most studies last for 2 years or less, there is a promising study on the treatment of diabetes, metabolic changes, body weight, and body composition.

2.4 Vegetarian diet:

Many people choose a vegetarian diet for ethical reasons as well as their own health.
There are several species of vegetarians: vegetarian with milk, vegetarians, lacto-ovo-vegetarians, live food, vegetarians, ovo-vegetarians, pesco vegetarians, and semi-vegetarians.
Most vegetarians are lacto -vegetarians, meaning they do not eat other animals except eggs, milk and honey.
Studies carried out in recent years have shown that vegetarians have less body mass, fewer diseases and tend to live longer than people who eat meat.

2.5 Vegan diet:

Veganism is more lifestyle and philosophy than diet. Vegans do not eat anything like eggs, milk, and honey. Veganism is commonly used by vegans not only for health reasons but also for ecological reasons, for ethical reasons and for compassion.
Vegan believes that modern and intensive agricultural practices are harmful to our environment and are unsustainable in the long run. If everyone eats vegetables, the environment will benefit, animals will suffer less, more food is produced, and people generally have better physical and mental health.

2.6 Weight Watchers diet:

Weight Watchers focuses on slimming diets, exercises, and support networks. Nutrition means that food is the amount of food consumed by a person or other.

Nutritionists can participate in physical meetings or on the Internet. In both cases, there is a lot of help and education for the person using the diet.

2.7 Southern Beach diet:

The South Beach diet was done by cardiologist Dr. Agatstone and Nutritionist Marie Almon. It aims to control insulin levels and the benefits of unrefined carbohydrates to achieve a faster carbohydrate content. Dr. Agatston, the South Beach diet was invented in the 1990s because it is frustrated by the American Heart Association’s low fat and high carbohydrate content. He believed that low-fat regimes would ultimately be ineffective.

2.8 Green dietary diet:

Raw food or raw food means that food and beverages that have not been processed are completely vegetable and perfectly organic.
Organic food producers believe that at least three-quarters of human food should come from uncooked food. Many raw foods include vegan, non-eater and non-eater animals.
There are four main types of raw food: green vegetarian, green vegans, green beans and raw predators.

2.9 Mediterranean diet:

The Mediterranean diet is located in the southern part of Europe, which focuses on the dietary habits of Crete, Greece, and southern Italy. Today there are Spain, southern France, and Portugal, although Portugal does not touch the Mediterranean.
Focuses on many plant products, fresh fruit such as dessert, beans, nuts, whole grains, seeds and olive oil as the main source of nutritional fat. Cheese and yogurt are the main dairy products. Meals also contain small amounts of fish and poultry, up to four eggs a week, small amounts of red meat and low or moderate amounts of wine.

The Mediterranean diet consists of one-third of fats and saturated fats, which do not exceed 8% of calories. The Mediterranean diet is the most intensely studied diet consisting of reliable tests used to improve the quality of life and reduce the risk of disease.

3. Types of Diet exercises:

3.1 High-Intensity Interval Training:

To maximize the benefits of training, the intensity is the most important thing. HIIT d. H. high-intensity training workout involves short intervals almost the greatest effort, and then the longer periods of recovery HIIT secret is how hard it is to work intensely. The result is an increase in fat burning potential in the body, and the pound dissolves. Strong workouts increase the release of growth hormone that mobilizes fat as fuel. Your 20-minute workout a day warms up more calories than you can, it’s easy to skip. Robin, the sole teacher of Sole Academy, said: “HIIT forcing muscles to work harder to burn more fuel to achieve better results and there is a smart strategy that you can lose weight fast.”

3.2  strength training:

This is a mistaken belief that weight gain helps and also helps to reduce and accelerate the rate of metabolism. Go to the gym and ask yourself why you started when you feel you stopped. The secret of the body is to create muscles. Continue practicing sports with weights. Another option is circuit training, in which you can quickly move from one exercise to another and heat 30% more calories than during regular training. It blows into fat and creates muscles that burn up to 10 calories per minute.

3.3 Surya Namaskar:

Surya Namaskar, one of the yoga asanas commonly used and the simplest, focuses on different parts of the body and works wonders to lose weight. The term literally means “Sonnengruss” and contains 12 different items in the group, as if, in this prayer item and bow forward Bhujangasana. Strengthens the frame and nails. Because it is a great way to maintain the body’s activity, it also helps to relieve tension and anxiety. If you maintain your posture by inhaling and sticking out, you lose more weight.

3.4 Walking:

Did you know that you can burn 150 calories a day while walking for 30 minutes a day? If you want to lose weight seriously, you will not notice walking. Well, it should go – it’s the easiest way to lose weight and, in fact, to low intensity. If you are a beginner or at least 20 minutes three times a week, then gradually increase the frequency and duration of walks, go for 30-60 minutes a day and six days a week. Put on your walking shoes, turn on the music and get away from losing weight.

3.5 “Zumba:

If the simulator is not your thing, just dance! Zumba is a great way to improve fitness and effectively integrate exercises with daily activities. Zumba is the discharge and burning of calories. No wonder that stress has been alleviated, energy has increased and power has increased. It contains powerful exercises and intensity of movement that help shape the body. Sana, founder of soles at Soul Academy, says. “Shake Shake shrink, it’s our motto before you know it, you lose a lot of calories, and your energy goes to squats, strand, many dance arrangements inside and happy music, it really will be a lot of fun.”

3.6 Swimming:

Swimming exercises burn fat, reduce inches and help you become stronger, healthier and better than ever. Strong swimming can burn up to 500-700 calories per hour, regardless of whether you are training your bust or style. It is a very effective form of strength and tone training. Swimming refers to all major muscle groups, from the abdominal spine and muscles to the arms, legs, hips, and buttocks. It can be your only fitness form, but it can also complement other exercises such as running and running. Yes, moisten, reduce weight and feel good.

3.7 Masala Bhangra:

Make the same story in this fun dance form, combining Bhangra’s traditional moves with Bollywood Rhythm Dynamics. For each class, you can burn up to 500 calories and adapt it to the participant’s convenience so that it is available to all age groups. When your hands are already dancing, it also strengthens your arm muscles. All these upper body fusions form arms, show arms and shape the back. Everyone who grew up with the Dholo rhythm will have an intense workout on their feet.

I have top muffins! Abdominal muscles, a group called the heart, form a lot of connected muscles that renew and spread to the buttocks and the front and inner thighs – just the fact that exceeds the thin upper body. Jeans flourish. Here are strength exercises that keep love:

Low Belly Leg Reach – corset for goals and 6 packs. Open face with curved paths up to 90 degrees, shoulders behind the head and abdominal muscles are not working properly. Hold your knees above your hips, pick up the contents

Breathe in your arms and hold them for 3-5 seconds. Extend and stretch your legs 45 degrees; Hold the lower abdomen for 3-5 seconds.
Sit on the floor with your feet, bend your knees and hold your knees to support them. Hold your breasts up and down your arms, move your tummy and raise your legs until they are parallel to the floor (your knee will still need to bend), and your balance with your sciatica. If this is convenient, you should stretch your legs (stop if you have unpleasant sensations from the back) and stretch your arms forward. Hold for 5-15 breaths and walk away. Repeat up to 5 times.

Roads on hands and feet on the carpet with hands under the arms. Stretch your legs to get to the position of the board and activate your abdominal muscles. Your body must be long and straight. Hold your hands and feet firmly in bed. Hold for 2 minutes and then drop it on your hands and feet. It will not be easy, but it’s worth it. Trust us, thank you for your future.

3.8 Squats:

Can not you lose extra fat around your thighs and buttocks? Do not worry. If you’re crouched down, put in your entire lower body and core. Squats are some of the best exercises for burning fat from thighs and excess and lower body shape. Squats are popular with bodybuilders and athletes because they work (and how)! When you use it for the normal type, you can adjust the speed, repeat the maximum, try new varieties, such as wedges, rods, rifles, and challenges for yourself.


4.Components of a balanced diet

4.1 Carbohydrates:

Carbohydrates are a great source of energy and should account for about 60% of human diet or 310 g. Here is the most energy when you are active throughout the day; Eat large amounts of carbohydrates such as rice, pasta, potatoes, and wheat.

4.2 Vitamins:

Currently, there are so many necessary vitamins, but with particular emphasis on the use of vitamin A, vitamin C, B vitamins and vitamin D. For multi-vitamin use of these four excellent, although fruits and vegetables are better suited to the reception

4.3 Minerals:

Minerals help to release energy from food and work with organs, stimulating growth. For example, iron helps in energy, and calcium helps in the development of bones and teeth. At the moment there are many minerals, but the most important is the diet: iodine, potassium, sodium and more.

4.4 Unsaturated fat:

Many people think that it has gained weight, but it is far from the truth. Good fats or healthy fats are dairy products, meat, and fish. Its main function is the regulation of body temperature and absorption of vitamins. They help in the slow release of energy, which is ideal for long-distance runners. Take about 70 grams a day.

4.5 Protein:

The protein comes mainly from meat, but dietary advice suggests that it is usually made from lean meat. They help develop skin, hair, and muscles. For a typical adult, the maximum daily rate is 50 grams.

4.6 Fiber

The fiber helps to fill and helps to digest well. First of all, it’s important to maintain control over cholesterol. Most drinks include oatmeal, bran, and vegetables.

4.7 Water

Most balanced, healthy nutritional lists contain only six elements. However, this article contains a total of 7 points that add water to the list. The fact is that not many people think that water is important to their diet. Carbonated drinks, coffee, tea and fruit drinks may not be as good as water. Moisturizes the body and facilitates the movement of all other elements. It is recommended to use at least 8 glasses a day.



It is difficult to recognize certain foods (or their ingredients) that can increase or even cause specific diseases. There are many problems with diet and disease interactions. For example, most diet and breast cancer risk studies have taken place in developed countries (North America, Europe, and Japan). Nutritional comparison between developed and developing countries, but not in these countries can help to understand because the diet between the two countries may vary. This will allow for example a better comparison. Vegetable-based diet compared to an animal or nutritional diet or soy diet, not soy.



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