Healthy eating is one of the things everybody tries to do, but no-one’s pretty sure how to do it. The truth of healthy eating is that it is a lot more complex than it actually felt.
The secret to healthy eating is a small word: balance. You need to balance all of the various food groups in your diet. This ensures that carbohydrates, fats, and proteins should all be equally included in every meal you consume. So that you can have a healthy diet.
“A HEALTHY LIFESTYLE NOT ONLY CHANGE YOUR BODY. IT CHANGES YOUR MIND, ATTITUDE AND YOUR MOOD”
Breakfast is said to be one of the most important meals of the day.
But a recent study says that breakfast has no impact on our lives. This means skipping breakfast would not have any impact on your lifestyle. Billionaires like Elon Musk skip breakfast and prefer to have brunch instead at 12 pm. It is believed that in the morning your body already has a lot of energy to complete all its tasks efficiently and having breakfast just makes us lazy.
But this is no rule, if you prefer to have breakfast there is no harm either, you just have to make sure that you don’t eat oily and heavy food. Instead, you can have a protein-rich breakfast like eggs. Eggs are considered the best for a breakfast. It has been researching that eating eggs make you eat less for the next 36 hours.
Increase Protein Intake
Protein is one of the best nutrients to consume for healthy muscles. Protein is the best fulfilling nutrient as they take a longer time to digest and build your muscles strong.
An increase in protein intake in diet from 20-30 % will make you consume 300-400 fewer calories than a usual day.
Proteins are most recommended while weight loss so that you may not lose your muscles. protein makes your muscles strong and flexible.
Some best sources of protein are eggs, milk, dairy products, nuts, etc.
Drink enough water
Drinking one-tenth water of your weight daily is known to be essential for your health. It regulates your metabolism and ensures proper blood circulation in your body.
People who drink more water comparatively consume 200-300 fewer calories than a person who consumes less water. This also helps one to lose weight as drinking more water will make you eat less.
The other main reason to drink more water is to avoid beverages, beverages contain a lot more calories and sugar which are not good for health instead water has no calories and helps indigestion.
Bake or roast, avoid grill and fry
There are a lot of methods to prepare food which have different effects on food as many chemical reactions take place.
Baking, broiling, roasting, and slow cooking are some of the best methods by which harmful chemical reactions in food items are least.
On the other hand grilling, frying should be avoided to prevent harmful chemical reactions and also to lower cholesterol levels in our body.
Green comes first
Leafy green vegetables are a crucial part of a healthy diet. They are packed with vitamins, minerals, and fiber, but low in calories.
Eating a leafy green diet can offer a number of health benefits, including reduced risk of obesity, heart disease, high blood pressure, and mental decline.
Here are some most recommended green vegetables –
- Spinach – Most recommended green vegetable fulfilling the requirements of vitamin-A and vitamin-K. It is also known for its antioxidant properties which reduce the risk of many diseases.
- Cabbage – Well known to lower blood cholesterol and blood sugar. Also beneficial for weight loss as it fills you up fast so that you eat less.
- Lettuce – It improves insomnia and relieves headaches. It is also rich in roughage which helps to cure constipation.
- Broccoli – It is a rich source of vitamins, minerals, and antioxidants.
- Kale – Highly rich in Vitamin-B, calcium, and potassium. Kale juice,
is also recommended to control blood pressure and reduce blood sugar levels.
Juices and beverages are never recommended in a diet as they have almost no nutritional value neither they benefit our body in any way.
Consuming beverages and juices just increases our calorie intake and also increases our blood sugar level.
All carbonated drinks contribute only to make you fat.
Some drinks/beverage should be highly avoided are:
- Sugary lemonade
- Energy drinks
- Carbonated drinks
- Milk coffee
- Fruit juices
All these are high sugar and calorie-rich which are not beneficial for health.
Most of us do not have a healthy sleeping pattern either due to work or hanging out without with your friends. 24 hours a day is not less, it just we waste a lot of time on useless things that do not provide any benefit in improving our lifestyle. Proper sleep is necessary for our body to refuel. If you are not having a good sleep you are just pushing your body and damaging it.
An 8-10 hours’ sleep daily was a myth, 6-7 hours daily at night is even and enough. If you say you have to work it’s an excuse if 16-18 hours are not enough to work then my friend you are not maintaining your time properly.
“A good LAUGH and a PROPER SLEEP are 2 best cures for anything”
Salad with a meal is a must
Salads are highly rich in fibers, though we cannot digest fibers they are highly beneficial for us. A high fiber diet lowers the cholesterol level and also prevents constipation. Eating green salad regularly can increase the number of antioxidants such as vitamin – C, lycopene, etc. in our body which prevents us from many harmful diseases.
If you wish to lose weight then salad should be twice in your diet plan as they have very few calories and also make you feel satisfied.
Popular salad items include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries, olives, avocados, etc.
Eat-in short utensils
It sounds really strange by psychologically proven that using a smaller plate will make you eat less.
A normal person fills 70 percent of his plate no matter if the plate you are using is 10 inches or 8 inches.
In the same way, using a smaller spoon will make you eat less but your mind will think you have eaten enough.
This method can be used to decrease food intake by 52 percent.
“LOVE YOURSELF ENOUGH TO HAVE A HEALTHY LIFESTYLE”
Thanks for reading and stay tuned for updates
Also, Read 19 secrets to a healthy mind