natural beauty is what we all want. There is nothing that is sexier than a confident healthy glowing person. This natural beauty all starts with you put in your mouth.
What to eat for beautiful skin and body?
There is not more beautiful than to see a person confident in themselves and their skin. Their expression and output to life are so much more joyous. This natural beauty or natural glow start off with what we consume. What we eat is crucial as it not only affects our skin glow, but it also gives us energy and livelihood to battle through the day.
This is not only for men but women as well. What we eat is important. Everyone wants to look their best and be their best version of themselves. Natural beauty through food is the best and sustainable way.
Everyone is different some has a faster metabolism than others. Others may have allergies. So this article is to give you the basis for you to start on to enhance your natural beauty and vitality, to become their ideal self.
Dream to have their ideal weight
Principles of diet:
- Monitor your energy when you are tired easy you are unfit possibly overweight, or you are too skinny and do not have the energy to last the day.
- Eat less fat to prevent acne or gain weight and consume unsaturated fat or oils
- Eat less sweet
- Consume lots of food with a lot of vitamins and minerals or use supplement
- Drink plenty of water: to keep the skin smooth and have fewer wrinkles
Basic food types that you need to consume regularly:
- The carbohydrate supplement group: rice, sweet potatoes, corn, noodles, whole grain, etc. This group of food provides plenty of fibre to fight against constipation because it can be harmful to the skin. For those who eat rice, only 300g of rice is needed a day.
- The meat supplement group: (fish, shrimp, crab, fish, eggs, milk ) we should only eat about 150g of meat every day, about 3-4 eggs a week, 400-500 ml of milk a day ( the low-fat milk and low-fat powder should be used). For those who are vegan, you can substitute poultry with another ingredient like tofu, Tempeh, seitan, jackfruits, mushroom, lentils, bean and legumes, eggplant, cauliflower, potatoes, beets and coconut.
- The fat supplement group: just only 20gr of fat or oil is the average that you should consume
- Fruits and vegetables: the average fruits and vegetables a person need are seven serve a day, with two services of fruits and five serves of vegetables. Vitamins and mineral given within these serving may not be enough for your daily intake. It depends on what fruits and vegetable you have to eat. Therefore vitamin supplement may be used. There are 13 essential vitamins and two types of minerals (macrominerals and trace minerals) needed for the cells to grow, develop and function properly. The number of vitamins and minerals needed daily varies between each type of vitamins/minerals and between men and women.
- Drink: Drink mineral water or fresh fruit juice without sugar, drink 2 to 2.5 litres of water daily.
Some types of food that must be limited and prohibited
- The junk foods: bacon, sausages, spices, soft drinks
- The high-fat foods: fatty meats, butter, cheese
- The sweet foods: Cakes, candies, ice cream
- Do not drink too much coffee
- No smoking
- Limit the amount of wine
- Limit the amount greasy fried foods.
Distribution of meals during the day:
- Eat plenty at breakfast
- Have a moderate lunch
- Eat less at dinner
These are some healthy eating tips recommended by the nutrition scientists. Try to follow those principles to achieve your natural beauty
Follow the diet to have a slim fitter body
Five foods you should eat to get beautiful skin and lose weight effectively
Whole Grain
Compared to the refined grains, whole grain is seen as the material of natural beauty because it can support weight loss better. This is because whole grains are rich in fibre, vitamins and minerals, which help you control your appetite, while slowly secret your sugars into glucose, which helps to stabilise the blood sugar.
It must be noted that refine grain or refine carbohydrate (white rice and white bread) are not as recommended, the Journal Food and Nutrition Research upon reviewing 50 studies has found that those who eat refined grains like white rice and white bread would gain weight, however, those who eat the whole grain like brown rice and whole-wheat bread tend have less weight gain over time. the refine grain has been stripped of the fibre shell, germ and bran. Without these components the remain is carbohydrate. Carbohydrate without it stabiliser this refine carbohydrate would spike the blood sugar level and insulin, leading to weight gain. Therefore it is important to portion your intake in refine carb intake or choose whole gain.
Whole consumption for long-term weight control
The whole grain with many vitamins B and E
A Harvard study of 75,000 women over the 12-year period showed that women who consumed more whole grains had a lower weight than the rest. Therefore, these women are more physically fit.
Not only does it contains the good fibre for the digestion, but the bran layer of the whole grain also comprises many vitamins B and E that are also essential nutrients for the skin and have the ability to make the surface smooth
Unsaturated fat
Eating a lot of saturated fat is not good for you. Saturated fat can increase your cholesterol and increase your chance of heart disease. Therefore it is encouraged to choose the unsaturated fat or oil. Unsaturated fat is considered a good fat, as it helps reduce these heart disease. You can substitute your cooking oil with grapeseed oil or rice oil or even coconut oil. These oils predominately made up of unsaturated fat.
Milk
Milk contains a lot of nutrition like calcium, high protein content, iodine, potassium, phosphorus and vitamins B2 and B12. This enables you to increase resistance, maintain the elasticity of the joint bones. Unsweetened fat milk is a good option for those who want to lose weight or maintain weight. Drinking a glass of milk during the day will nourish your body and help you reduce your hunger without making you lose nutrients.
For those who want to lose weight, specifically, 30-minutes before a meal or 15 minutes before the brunch, you should drink a cup of fresh, fat-free milk (about 250ml), which will help to provide a sense of fullness, providing enough energy to work and study.
For those who want to increase their protein and muscle mass, increase your milk intake or have a strawberry milkshake. The protein in the milk and strawberry will help your muscle growth. For added muscle mass creation you can add protein powder to your shake or milk.
Green vegetables
Vegetables are good for your health
Eating a lot of green vegetables will increase the feeling of fullness. Also, they are packed with a lot of vitamins and minerals especially those intense colour vegetables. Plus they contain fewer calories, so you will not gain weight. But do not eat just green vegetables to lose weight, your body will be short of other nutrients such as carbohydrates, protein, starch, fish meat, etc. with adequate amount are needed to ensure that you provide enough nutrition for your body. Try to incorporate superfood into your daily intake to get the best of our current vegetables.
Fish
Fish contains many vitamins such as vitamins A, D, magnesium, zinc and iodine, which help you to have beautiful skin, and bright eyes. In particular, protein in fish is easy for the human body to absorb, it helps build and maintain the amount of muscle mass, promote your metabolism to help you digest faster.
You should use vegetable oil to cook fish. And as recommended by nutritionists, you should eat fish at least twice a week.
Sweet fruit
Sweet fruits which contain lots of vitamins
Sweet, low-fibre fruits like apples, plums, guava, etc. help increase vitamins and minerals, while also adding fibre to help you feel full. Fruit(super berries) is a good substitute for those unhealthy snacks. Not only does it give you the sweetness but fruit can low sugar index which fills the digestive tract and limits the appetite. This is good for those who are looking to lose weight.
So the last question is, how to work this recommended food into your regime? The nutrition scientists have been working hard and have found out a diet suitable for an average person.
Breakfast:
- 1 cup (250ml) of black coffee or green tea (hot, no sugar): caffeine in tea and coffee helps increase heart rate while limiting appetite.
- One slice of peanut butter. Use dark bread or whole grains, and less peanut butter.
- ½ orange or ¼ grapefruit: these fruits are high in fibre and vitamin C for long-lasting feeling and boosting metabolism.
Lunch:
- 1 cup of black coffee or green tea (hot, no sugar)
- 1 slice of toast
- One can of tuna: canned tuna contains a lot of omega 3 with less energy, and it is good for health and brain.
Dinner:
- 100g of meat (preferably white meat such as chicken breast, fish fillet, …)
- 100g beans: supply of fibre and 2-3 bananas: it is good for digestion
- 1 apple: provide the vitamins and essential nutrients
- 1 vanilla ice cream: less energy and more comfort after a strict diet
This meal idea act as a suggestion for you. To have natural health and natural beauty it all start with making the right choices on what you put in your body. Choosing natural freshly cooked food instead of fast food, eating more salad, nut and seeds to lose weight then eating pizza. Move, walk to the corner shop instead of using your car. Eating fruits and nuts instead of chips and lollies. One last thing, don’t be too hard on yourself if you do slip up, you can make a better choice the next meal or snack. This eating habit is not a diet it a choice, a lifestyle. By eating healthy, you see the difference in energy and vitality. Your natural beauty will shine and glow. Pimples, skin problems will disappear. For more information on natural beauty and natural health visit our site.
