SLC23-W2 | Diets, habits and substitutes.

_{Hello Everyone
This is @max-pro from, #Bangladesh}

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Assalamu Alaikum friends. Wishing everyone good health. Hope you all are well. By God's grace I am fine too. Today I am here to participate in a wonderful learning competition organized by our teacher @nahela. The Topic of this contest is SLC23-W2 | Diets, habits and substitutes. So this is a very important competition where we can learn some important things. Below are some questions that I will answer correctly. So let's get started.

What do you think about the 80/20 diet? Would you apply it? Explain your answer.

What is the 80/20 diet?

The 80/20 diet is a realistic and sustainable eating plan that balances personal preferences and social life with healthy eating. The basic idea is to eat healthy 80% of the time and give yourself some freedom 20% of the time so that it can be followed in the long run.

I think it's an effective method because it gives more emotional relief than a strict diet plan. Many people start a diet but cannot stick to it due to strict rules. But sticking to the 80/20 diet can reduce stress and increase your chances of staying healthy long-term by allowing you to eat your favorite foods occasionally.

Do I apply it?

Yes,, I am interested in applying it. Since I am in good health I have to accept it. Meanwhile, I only eat rice and protein food for lunch in 24 hours. Because it will help me maintain healthy eating habits and not feel completely deprived of social and family events. But I would aim to choose relatively less harmful foods instead of extra sugar or processed foods in 20% of the portions.

Have you ever tried any of the diets mentioned in this class? How was your experience?

Yes I follow a regular diet and personally try to follow healthy eating habits. Eat light meals especially in the morning and at night which are mainly effective for fat loss. Because everyone's diet has changed after the covid-19 pandemic. I also started gaining weight while sitting at home. Since then I only eat junk food for lunch and diet in the morning and at night.

But my experience so far has been quite positive. Eating light and nutritious food in the morning keeps energy for the whole day and eating light food at night makes digestion process easier and sleep is good. By following this diet regularly, I am able to keep my body light and fit and also reduce the risk of unwanted fat accumulation. I have noticed that my excess weight has come off which will take a few more days to return to normal.

But sometimes it becomes a little difficult to maintain the balance especially while attending social or family functions. Sometimes cravings for favorite foods can be hard to control, but if you follow the 80/20 rule, it's possible to indulge a little at times. All in all this diet method has been very effective for me. It's helping me keep my weight under control and has been instrumental in maintaining a healthy lifestyle.

Share several images in which we can visualize what habits you complement your diet with.

To supplement my diet I follow some healthy habits that help me stay healthy while consuming nutritious food. I regularly eat healthy salads, veggie mixes and veggie burgers that provide my body with essential vitamins, minerals and fiber.

Basically all the images I need are stored on Steemit. So I don't keep such pictures with myself. So I will show some of my healthy salad or food shared on Steemit. I made them myself. These foods were high in protein and nutrients and low in fat and carbohydrates.

	healthy salad
	vegetables mix

veggie burger

Healthy salad is a regular in my diet because it is light but nutritious. It includes cucumber, carrot, tomato, cabbage and sometimes boiled egg which helps to meet the protein requirement.

Vegetable mix is ​​a combination of various cooked vegetables that I often eat with lunch. It aids in digestion and provides essential fiber to the body.

Veggie burgers are a healthy option for me that I make occasionally. In this I make patties with oats or chickpeas and add various vegetables to it. It helps in reducing fat and at the same time gives the required energy to the body.

With the formula shared in this class, calculate the amount of water you should consume in a day. Are you consuming that amount daily?

The daily amount of water can be calculated according to the formula given in this class:

Volume of water (in liters)	= Weight (in kg)	× 0.033

My weight is 90 kg so my daily water requirement will be,

90 × 0.033	= 2.97 liters	(about 3 liters)

Now the question is do I drink this amount of water every day?

Basically we don't remember to drink water except during meal time in our daily life. It is fictional but true. But as advised by the doctor I am drinking water at regular intervals for a few days to keep my liver healthy. My daily water intake is close to the required 3 liters but sometimes not full. Even if you can keep the amount of water right for a few days, sometimes it gets less due to busyness. But I am trying to drink enough water regularly as it keeps the body healthy and fresh, helps in digestion and also helps in reducing fat. From the next day I will focus on drinking more water.

Create a healthy dish to your liking based on what you learned in this class. The dish should contain a fat and bread substitute, in addition to having the recommended protein of your choice.

We always eat carbohydrates and fats for one reason or another. But we cannot always avoid it. But we can avoid it if we want to by following a few steps. It is better to cook and eat more vegetables in our daily diet. So today I made vegetable mix salad with raw eggs and sharing the recipe here. I will show below the steps to make it.

Egg and vegetable mix salad 🥗

Ingredients	quantities
Tomato	3-4 peace
cucumber	3 peace
onion	1 big size
green chili	6-9 peace
egg	1-2 peace
salt	amount like
mustard oil	amount like
hot water	amount like

	Ingredients

Egg and Vegetable Mix Salad is a nutritious food rich in protein, vitamins and minerals. This salad is suitable for low-calorie easily digestible and healthy eating habits.

Eggs	Provides high protein and healthy fats that help build muscle.
Tomatoes	Contains vitamin C, antioxidants and lycopene that boost immunity.
Cucumber	Aids in hydration and is rich in fiber which aids in digestion.
Onion	Contains antioxidant and antibacterial properties that help prevent disease.
Chili	Provides vitamin C and capsaicin which boosts metabolism.
Mustard Oil	Provides healthy fats and omega-3 fatty acids that are beneficial for the heart.

how i made :-

Step-01

In the beginning I took few green chillies. Basically you can take jhal without jhal. I cut them into small pieces with a knife and boiled them in lukewarm water.

Step-02

Then I took an onion. It is better if the onion is a little bigger. Then I cut the onion evenly with a knife. Then I boiled it in little hot water to make it soft.

Step-03

Then I took some tomatoes. They are best when they are red ripe. So then I cut the tomatoes into small pieces and boiled them lightly in hot water.

Step-04

Now I have taken few pieces of cucumber. Cucumbers should be very fresh and they should not be overripe. I took small cucumbers and cut them and drained them. If there is water from them, they must be drained.

Step-05

This time I took dried mangoes which were dried and kept in mustard oil for a long time. These are called mango pickles. It tastes better because of them.

Step-06

Now I broke an egg. Then I mixed the white part of the egg with this vegetable and lightly added the yolk. Then I put it all together.

Step-07

Then mix it very well with a spoon or by hand so that the eggs and vegetables are combined. The more you mix it, the more comfortable you will be. Then I sprinkled some salt on it.

Step-08

Now it is made. I placed it on a plate and took a selfie with it and wrote today's date and my steemit username on top according to today's date.

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Now this healthy vegetable mixer is ready. You can eat it with anything and you can eat it with rice too. It is not a carbohydrate rich food so it is very beneficial for us. Rich in protein, vitamins and antioxidants, this salad aids in digestion, boosts immunity and helps in weight management. So I made it and presented it to you. This is a very simple recipe. Hope you all like it.

So I am Inviting my lovely Steemian friends @stef1, @ulfatulrahmah, @kouba01, @selina1 to Participate in this Competition.

Thank You So Much For Reading My Blog.