What is Healthy Meal Plan?

A healthy meal plan is an eating plan that emphasizes eating healthy foods such as vegetables, fruits, whole grains, lean meats, poultry, fish, eggs, nuts, and it limits the use of harmful substances such as saturated and trans fats, sodium, and added sugars. Similarly, we should always stay away from unhealthy fast-food restaurant meals.


A healthy meal plan is not about counting calories, measuring portions, or cutting carbohydrates. No one can truly achieve an optimal body shape and health by finding a healthy diet on the lite menu at their favorite restaurant. A lot of fast foods nowadays are toxic because of the synthetic chemicals present in them to preserve foods from microorganisms. When you are attempting to eat correctly, you are much less likely to get these toxins into your body as one of the basic dogmas of eating correctly is that you should not eat anything that's man-made. A healthy diet is all about “what you eat rather than how much you eat”.

Our health is an indicator of what we consume. The sorry condition that we are living in is not an individual problem; it's a global issue. The world as a whole is eating incorrectly. Six in every ten individuals in the US and Canada are overweight, and the number is going to be eight in every ten individuals by the time we hit 2022. Our healthy meal plan is not about the hourglass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease-free life. Everybody knows that those extra pounds can spell illness. All over the world, people are switching to a healthier lifestyle and the catch line is indeed weight loss. If you think the latest fad diet is your cure to health, you are in for a big surprise. Losing weight, staying healthy, and getting back into shape after many years of diet neglect is not easy, rather we should realize that eating healthy is a long-term lifestyle choice and something you need to follow this path for the entire life. The best thing you can do to keep yourself healthy is to follow a tested and healthy meal plan that comes with many benefits.

But what is a healthy diet? Is it what we have been lead to believe – milk for strong bones and teeth, protein in the form of lean beef or chicken, and maybe a “healthy” microwave dinner if we are “on the go.” Unfortunately, this diet is what is identified as the Standard American Diet or the SAD. So you may be wondering what is wrong with the SAD plan? well, the answer is clear we just need to ask a few questions and if you answer “No” to all of them you will see what is wrong with the SAD plan. The questions are as follow:

  • Has the Standard American Diet made you a healthier person?

  • Are we better off as a nation because of it?

  • Are the number of Chronic diseases (Heart attacks, diabetics, cancers, Parkinson, MS) has reduced because of it?

  • Has anyone lived a longer and more productive life because of it?


You guessed it right! The answer to all these questions is “NO”. With all of the conducted health studies, advanced health care facilities, the research and trials on various cancers dating back in the ’70s, and the most advanced technology available on the planet, we have to ask ourselves this question that why do we still need to spend $1.3 trillion a year on health care in the United States. Why aren't we getting any healthier?

Moreover, other pertinent questions about our health beg for answers such as, why after more than 30 years since the time that “War On Cancer” was declared, we still have an increasing number of cancer rates? Although It is true that our advancement in health and science has helped many more people surviving various kinds of cancers but the rate at which people are getting cancer is also sky rocking. We have come a long way in taking care of sick people, but we have not made much progress as a nation in preventing people from getting sick.


There are also many more questions that are still unanswered such as: Why do more than 15 million people in the United States have diabetes? Why do we still have more heart problems today than we did 30 years ago? Why is more than 50% of our population are on some kind of prescription drugs that has many life treating side effects? We spend more money per person on medical care than any other nation in the entire world. So, why is this happening in a country that seems to be able to solve nearly any technological problems? Why we cannot solve our own medical problems? How would life be different for us if we all as a nation were healthy and in better physical shape?


The secret to a healthy diet and healthy life is in the foods we eat – fresh vegetables, fruit, juices, green leafy salads, and lean meats such as chicken and turkey. The answer to a healthier you can be summed up in these three words: breakfast, lunch and dinner. Living a healthy life and having a healthy family is all about eating a healthy diet, every day of our lives!

Now that we know all these problems are linked to a healthy diet and lifestyle it is safe to say that the best diet plan for losing weight and staying healthy that we know of is the Ketogenic diet plan. Keto diets have many proven benefits that can help us achieve optimal health and lifestyle goals. For example, a good design Keto diet plan can help you reduce inflammation, improve fat burning, reduce the risk of chronic diseases (e.g. Diabetic, Heart disease, Parkinson, Alzheimer), reduces cravings, and it abundances your energy. We should know that our physique will be influenced by 30% by our workout and 70% by our nutrition. This is why we need to have a professional well-designed nutrition guide as part of our workout program. You can train as hard as you want but without the proper fuel, your body will not have the energy needed to repair and grow. You will be adjusting your diet so that your body takes in more food and energy than it can burn off so that it is able to most effectively build muscle.


Another reason that the Ketogenic diet has been very successful throughout the past few years is that this diet plan emphasizes eating lean meats and reduction of the carbohydrates we take. Protein is an essential part of your diet. Protein is the body that is used to build and repair tissues, along with aiding the development of your muscle, bones, skin, and blood. Your muscles are made of protein and in order for them to grow, you must feed them. Getting sufficient levels of protein during exercise is imperative. No protein = no growth. Likewise, reduce the amount of calorie-dense carbohydrates from your diet, helps you to reduce the number of calories you are consuming on a daily basis, which forces your body to burn more of the stored fats and this will help you to reduce weight and gain a lean muscle mass. 

In addition to following a good design Keto diet plan, it is essential to take vitamins and minerals that our body needs. The vitamins are essential nutrients, which are part of a necessary process that helps to release energy from foods within its makeup and from those consumed to keep the skin, nerves, and red blood cells in constant rejuvenating mode. The two types of vitamin groups would be categorized as fat-soluble vitamins and water-soluble vitamins.


The fat-soluble vitamins are vitamins A, D, E, and K, and they are all usually found in the fat content in foods. Sources of these may also be found in food items such as vegetable oils, nuts, egg yolk, fish oil, whole grains, and deep green leafy vegetables. As for the water-soluble vitamins these come in the form of vitamin B, C, and B complex. Containing elements such as thiamin, riboflavin, niacin, folate, biotin, and Pantothenic acid is all that the body needs to carry out specific functions to ensure optimum working if all the body systems. All these vital ingredients can be obtained from our diet and we need them to perform hundreds of roles in the body such as bone growth, healing wounds, and bolstering our immune system. They also convert food into energy and repair cellular damage.

Finally, we should know that before anything else, changing your mindset about your diet is the first aspect that you need to consider when it comes to weight loss. Your weight loss plan will not be successful if you fail to pay attention to your way of thinking. By telling yourself that you cannot, you will surely fail and you will have a small chance of seeing the results. Thus, you should think about these things reversely. Instead of thinking about weight loss negatively, you should say I will, I can and I will succeed. You will be more confident while saying each of these things to yourself once you learn how to change your mindset. To motivate yourself, you should know the value of motivation and how it can help you achieve your goals


A person who aims to lose his or her excess weight will experience changes in his or her blood pressure and heart rate. Likewise, the electrical conductivity of your skin and breathing reacts to your emotions and thoughts. Perhaps, you think you are too fat or that you are not physically fit at all. If you are not happy, stress will make your body feel that it’s in an unsafe state. This will result in the release of stress-causing hormones. When stressful thoughts and bad emotions are pursued, your body will become tenser. The stress-causing hormone which is known as cortisol, has a great impact on your digestive system and weight. Belly fat is among the visible signs of stress.


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