Here are 5 benefits that can be gained by implementing a regular healthy diet.
1 . Reduce intake of saturated fat
Excessive consumption of saturated fat , like the fat on meat , chicken skin , as well as other snacks , can cause weight gain . In addition , it can also lead to increased levels of bad cholesterol in the blood. Reducing fat intake not only helps you lose weight , but also can reduce the risk of cardiovascular disease and high cholesterol . Both are significant risk factors for heart disease and stroke .
2 . Eat more of prebiotics and probiotics
Prebiotics and probiotics are found in many foods that are nutritious and low in calories , one yogurt. Yogurt is a source of probiotics , the good bacteria that improve immune function and gut .
While prebiotics work together with probiotics . Foods rich in prebiotics include onions, leeks, garlic, asparagus , banana and berries . Consumption of foods rich in probiotics can improve digestive health and reduce irritable bowel symptoms such as bloating and constipation .
3 . Increasing fiber intake
Lots of food consumption with a high content of fiber can help weight loss , because they tend to be filling , low in fat , and calories . An added benefit of fiber consumption include reduced risk of colorectal cancer , constipation , irritable bowel syndrome , lower cholesterol , reduce the risk of diabetes and heart disease .Recommended for you to consume 25-30 grams of fiber per day . Also make sure you drink water along with fiber intake .

4 . Eating foods low in glycemic index
Eat foods low in GI ( glycemic index ) can help regulate and reduce blood sugar fluctuations , and increases satiety . The important thing is you still need to pay attention to the total amount of carbohydrate eaten, because the consumption of low GI foods will still cause excessive weight gain .
5 . Only consume low-fat dairy products
Consuming dairy products will ensure adequate calcium intake , reduce the risk of osteoporosis , as well as help in weight loss . Research has shown that increased intake of milk casein and whey protein can significantly increase satiety and appetite control .