Ideal Diet - Ideal Day


Drink plenty of water

Old days of drinking water guidelines are now gone, they used to say – Drink at least 5 glasses of water in a day, based on no scientific But it has found that as much water you will drink will be more beneficial for you and there is no limit. Consume at least 12 glass of water a day. Do not wait till you feel thirsty.  Don’t draw a bottle yet.

    Water helps to control all fluids and calories in our body. Drinking water is also been a weight loss strategy since many years. And drinking water slowly is a key to that. When your body gets low on fluid level it warns you to get water for it, which is exactly thirst we say. For kidneys it’s very important which maintains our urinal mechanism. Adequate water level and fiber in our body keeps bowel function very well.

At least a fruit a day

Main source of vitamins and minerals is fruits. Half of your meal plate should be filled with fruits. Every day minimum 3 fruits are required of different types throughout your food consumption. A good pattern and structure should be there for eating fruits every day. Eating a fruit a day surely reduces the problem of strokes. Apple is fruit that cures many types of cancers. B vitamins you can have from Bananas. Strawberries are very helpful if you are on losing your weight. Strawberries effectively controls the calories and provides essential vitamins and minerals. Grape fruit is also very helpful; in losing your weight.  Fruit has very high natural sugar component in it. It is called simple glucose, which body easily can take in action to convert into energy unlike any other glucose.
    Se of lemons, coconut, and grapefruit, plenty of tomatoes, avocado and apples in your monthly diet chart will make your health better. Avocado is good on heart problems, coconut for cancer, liver can be boosted with grapes. Any kind of fruits cut down decease ration to 30 percentage.




Secrets of success
Raise your hand if you wish a nutritionist would tell you exactly what to eat and when to look and feel great all day long. Yeah, we thought so—that's why we tapped three experts who counsel real women on the simple secrets of smarter meal planning.
Here's what they told us:
1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer.
3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you're active you can go toward the higher end of the range.
Finally, remember that even the "perfect day" isn’t perfect if you eat the same thing over and over again. Use the principles outlined here to mix and match your own delicious, healthy meals.


6:30 to 7 am: Wake up with water
"Before you put coffee, tea, or food into your body, it's best to first break your fast with a glass of water with lemon," says Ashley Koff, RD, a nutritionist and Prevention advisor. When you sleep, Koff says, your body isn't just abstaining from food but from water, too. "Because many vitamins are water-soluble, having a glass before you eat will help your body better absorb nutrients from food." The acidity of the lemon helps rebalance your digestive tract by making it alkaline, allowing "good" bacteria in your intestines to thrive and facilitate optimal nutrient absorption. (Bored with plain H20? Try these 25 slimming Sassy Water recipes.)


7 am: Short walk
This is your ideal fat-burning window, says Koff. A light bout of cardio soon after you wake up and before you eat—a 20-minute walk with the dog, jumping jacks, or running up and down stairs in your home, etc.—taps into your body's energy reserves. "I don’t mean a 2-hour hike or an intense 45-minute spin class on an empty stomach," she says. The idea is to fit in some easy activity and try to eat within an hour or so of waking up. (For more exercise ideas, check out these 25 ways to fit in 10 minutes of exercise.)

7:30 am: Breakfast
All of our experts loved oatmeal for breakfast. Have one-half cup of uncooked oats or a packet of instant. "Your body digests the fiber slowly, so you stay full for a couple of hours," says Brooke Alpert, MS, RD, founder of B Nutritious, a private nutrition counseling practice in New York City. For protein, add a glass of fat-free milk, yogurt, or a hard-boiled egg. Or stir some nuts (almonds or walnuts) into your oats. For fruit, Alpert recommends one-half cup of mixed berries for vitamins and antioxidants and more fiber. You can also pour a small glass of OJ, which has nutrients like vitamin C, folate, and potassium. (These 9 almost-instant breakfasts are perfect for when you're short on time.)
Tip: Whatever you do, don’t just sip coffee all morning and wait to eat until lunch, says Alpert. "You'll be so hungry, you won't make healthy choices."
Calorie count: 300 to 400 calories


9 am: Water
You know you're supposed to have multiple glasses a day. But it's better to sip a little water all day long instead of chugging a giant glass when you suddenly feel parched. "If your tongue feels dry to the touch or your pee is bright yellow, you're dehydrated," says Alpert.

10 am: Stretch and walk
Get up, stretch, and stroll every hour to hour-and-a-half, says Heidi Skolnik, MS, a nutritionist at the Women's Sports Medicine Center at the Hospital for Special Surgery in New York. Walk to a coworker's cube instead of shooting off an email or take the internal stairs when you head to another floor in your office.

10:30 to 11 am: Small snack
Eat every 3 to 4 hours to keep energy up and avoid big mealtime binges. For fiber and protein, try an apple with a string cheese or a handful of nuts (especially if you didn't have them at breakfast). "Everyone should have an apple in her desk drawer," says Alpert. "They're the perfect take-along snack—they don't bruise in your purse and they're easy to eat anywhere." Or try yogurt (Koff likes the nonfat Greek kind) with some berries (check out these 6 yogurt add-ins for more ideas).
Tip: Sit whenever you eat, says Koff. Take small bites and try to drag out your snack for as long as possible (ideally 10 to 15 minutes). Research shows the more chewing you do, the more nutrients your body absorbs.
Calorie count: 150 to 300 calories

11:30 am to Noon: Water, vitamin, and a walk
Finish your glass, refill it, and swallow your multivitamin. "I recommend clients take their multi shortly before lunch because the B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy," says Koff. Then get up and stretch at your desk. These moves also help keep energy up, so you're not tempted to snack out of boredom or fatigue. Plus, some movement before lunch jump-starts your digestive system, Koff says.


11:30 am to Noon: Water, vitamin, and a walk
Finish your glass, refill it, and swallow your multivitamin. "I recommend clients take their multi shortly before lunch because the B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy," says Koff. Then get up and stretch at your desk. These moves also help keep energy up, so you're not tempted to snack out of boredom or fatigue. Plus, some movement before lunch jump-starts your digestive system, Koff says.

Doing this now will help you make a sensible choice when those 4 o’clock cravings strike. "Get outside if you can, especially if you didn't go out for lunch," says Koff. "The fresh air and sunshine will boost your spirits and stop you from overeating because of a bad mood." (Give yourself a boost with these

3:30 to 4 pm: Afternoon snack
Welcome to the witching hour: Almost everyone needs to snack between lunch and dinner, says Alpert. For a fiber-protein mix, try a 6-ounce yogurt (the natural milk sugars help with sweet cravings) and a handful of high-fiber cereal. Have a banana with a tablespoon of peanut or almond butter. "Or pick something fun," says Koff, like an ounce of dark chocolate (70% cacao). It’s packed with polyphenols, a type of antioxidant shown to help lower blood pressure, keep your brain sharp, and more.
Tip: Let your appetite be your guide here—you may not need the same type of snack every day. If you had a big lunch, you may only need a small nibble. If you plan to hit the gym after work, you may want to eat more or save some of your snack until closer to your workout (an hour or so beforehand).
Calorie count: 150 to 250 calories

6 to 7 pm: Walk or work out
If you didn't walk in the morning, now is a good time to squeeze in some exercise. "When you're home waiting before dinner is when the munchies happen," says Alpert. She recommends some kind of regular predinner activity to all her clients, whether it's just circling your block a couple of times or going to the gym. "When you have something scheduled, you're less likely to float in and out of the kitchen." It’s also a smart to try to include walking in your commute. If you drive to work, pick a far-away parking spot, says Alpert. If you take a train or bus, hop off a stop earlier than your usual and hoof it the rest of the way.


7:30 pm: Dinner
Start this meal off with soup, recommend our experts. Studies show that people who do end up eating less overall. Have a cup of a low-fat broth-based kind, like minestrone, miso, or gazpacho. For the main meal, "I'd like to see a nice portion, 3 or 4 ounces, of grilled wild salmon because it has lean protein and provides healthy omega-3 fats," says Alpert. Add cooked vegetables like sautéed broccoli or spinach and ½ cup of brown rice.
For a nonfish option, try turkey meatballs (roll in some whole oats for extra fiber and spices for antioxidants) over a bed of spaghetti squash, which has the texture of pasta but counts as a veggie serving. Use ½ cup of tomato sauce, and sprinkle a handful of pine nuts on top for extracrunchy texture. Have water with dinner, ideally, but a small (4-ounce) glass of wine is fine from time to time, our nutritionists concurred.
Tip: Stick to proper portions, especially when it comes to your proteins and carbs.
Calorie count: 400 to 500 calories


9:30 pm: Dessert
Wait an hour or so after dinner for a before-bed snack. You don't have to strictly follow the fiber-protein rule, but it should be more than just empty calories. A few options: A tablespoon of chocolate drizzled over ½ cup of berries, apple slices with honey, or coconut water or orange juice ice pops.
Calorie count: 100 to 150 calories


10:30 to 11 pm: Head to bed
Aim for 7 to 8 hours of sleep a night; less than that, and you up your risk for a host of health problems, including weight gain, diabetes, high blood pressure, and more, not to mention the odds that you'll feel more tired, frazzled, and likely to overeat the next day. Drink another glass of water shortly before bed, and give yourself plenty of time to wind down with a calming routine, such as a bath or reading in bed. If you have trouble sleeping,