Diet Plan for Sedentary Lifestyle
What is a Sedentary Lifestyle?
Sedentary Lifestyle is not only a lifestyle of being idle and also, no physical activity or exercise is done. It is completely opposite of a healthy lifestyle. A perfect diet plan can overcome this. The activities done during this lifestyle are watching TV, playing video games. Reading or socializing in applications or websites. It leads to poor health. A sedentary lifestyle has either direct or indirect effects. Even Sitting in a place is also a disease as per current standards. (Click here to know more about Sitting Disease )
The ketogenic diet ( click Here to read more about ketogenic Diet )also followed by people to keep the weight in a limit
Risk Factors:
One of the main and most important effects is Obesity. It also has some other risk factors such as
- Anxiety
- Vision Syndrome
- High Blood Pressure
- Depression
- Cancers such as breast cancer, colon cancer, etc.
Prevention:
The risk factors of Sedentary Lifestyle can be prevented by providing physical activities such as cycling, swimming, walking, outdoor games. In the workplace, sometimes we can recommend the employees to use stairs and alternative workstations such as sit stand desks. Also, this lifestyle may occur due to injury, illness, bed rest due to operation or their recovery period.
Diet Plans:
Nowadays there are so many diet plans for Sedentary lifestyle. Some of them are as follows:
Focus on Fruits & Vegetables
Fruits and vegetables play a key role in this diet plan as it has numerous nutrients with low calories, high fiber. Diet plan is as fruit for breakfast, mixed salad for lunch.
Perfect Protein Content
Prefer chicken, pork or beef for protein, fish seafood for fatty acid. The reason for protein is that it takes longer to digest and makes one feel full for a longer time. Diet plan for breakfast is low-fat yogurt, add protein as salad which includes chicken, shrimp, egg with vegetables.
Fruits and vegetables in diet
Less Carbohydrates
Carbohydrates play a major role in every diet plan as they are delicious, and they won’t affect you as long as you choose the right type for the diet plan. Avoid white rice, cake, white bread, and mass-produced snacks. Replace carbohydrates with whole grains such as granola, oatmeal, quinoa, barley, buckwheat, brown rice.
Control Calories Intake
Maintain your calories intake per day. As a rule, the intake for women and men must be within 1,000 to 1,200 and 1,200 to 1,500 respectively.
Select appetizing seasonings
If you are on the verge of abandoning the healthy diet, you can experiment with different seasonings. Lemon juice, cinnamon & honey, olive oil, white vinegar is suitable for breakfast salad dressing. Parsley, thyme, rosemary with meat.
Types of Diet plan:
-
Wild Diet
As the name suggests, this diet is devoid of processed food which has artificial flavors. Prefer veggies and fruits for vegetarians, eggs and salmon for non-vegetarians.
-
DASH(Dietary Approach to Stop Hypertension) Diet
As the name suggests, it is used to keep one stress free from hectic work life. It suggests minimizing sodium intake, low calorie and high fiber foods. Preferable ingredients are veggies, fruits and saturated meat.
-
Vegetarian Diet
As the name suggests, it is a purely vegetarian diet which includes fresh or cooked veggies, fruits, nuts, seeds, whole grains, etc. It is a protein rich diet.
Diet plan
-
Mind Diet
This diet is customized to improve brain power such as concentration. This diet has lower risk factors for Alzheimer’s, cardiovascular disease. It recommends having 10 foods daily and avoiding 5 types of food. The foods to be avoided are
- Fried or fast food
- Red meat
- Cheese & butter
- Pastries & sweets
-
General Motor Diet plan
Nowadays, many doctors are advising to follow a weight loss diet. In this case, those who are struggling to reduce their weight can prefer a weight loss management program. This diet not only helps to reduce weight but also increases work efficiency, confidence and higher energy.
” Have a healthy Diet and Plan your perfect health to live longer and better “
