We often ask our family doctors or nutritionists for dietary advice and what to do to stay fit and healthy. It has been found that keeping our metabolism and energy up is important to stay healthy. In fact, the traditional “three meals and two snacks a day” formula is the best diet option that can help you maintain a healthy weight and even help you lose weight. This is because when you eat at regular intervals, the body stores less fat as it adapts to the fact that food will be available soon. So, to start a healthy diet, you need to eat healthy and eat often. Here is a list of steps you must follow to start a healthier diet as soon as possible.
1. Eat Well And Often
When you eat often, it affects the blood glucose levels and insulin production in the body. Balancing of glucose and insulin in the body keeps the appetite on an even keel. This means that you get less hungry and also, stay energized. When you have small meals at regular intervals, the body stores less fat and even has a psychological impact on the body as the next meal is not too far away and the body copes with the fact that it does not need to stay hungry for long.
2. Choose To Eat Enough Carbs
Carbs are not a bane to humanity. Carbs are essential to keep the body fueled and is a preferred source of energy. Foods that are high in carbs such as whole grains, starchy vegetables, starchy fruits, etc. are also packed with essential vitamins and minerals, phytochemicals that prevent diseases, and fiber that keeps you full and satiated. However, you must eat carbs in the right amount as too much carbs and a carb-rich meal can lead to faster conversion of food into glucose. Elevated glucose levels can lead to the spiking up of insulin, a crash in blood sugar levels, and result in extreme hunger. It is always recommended that you eat complex carbs such as whole grains instead of white refined ones such as white flour, white rice, and sugar.
3. Pair Your Carbs With Protein And Fat
When you eat carbs with something else such as protein and fat, the process of digestion is slowed down and the body takes time to convert the carbs into glucose. Protein and fat are essential for the body to stay healthy as proteins help in building muscles and fat helps you keep your hair and skin healthy, help the brain work more efficiently, protect yourself from diseases, and control inflammation in the body. However, it is important to choose the right fats. It is recommended that you consume polyunsaturated and monounsaturated fats and avoid saturated fat and trans fat as much as possible.
4. Do Not Skip Breakfast
Although we are aware of the fact that skipping breakfast can make our health suffer in the long run, we still tend to do it due to our busy schedules. It is highly advised that you do not skip this morning meal at all. Eating breakfast can help your body store less fat, lower cholesterol levels and blood glucose levels, and help you feel full and satiated for a long time before lunch.
5. Go Meatless For A Day Every Week
Some people follow “meatless Mondays”, “vegan until 6 p.m.”, “vegivore”, and “semi-vegetarian” routines. Have you wondered why? This is because on such days, they emphasize more on a plant-rich diet. This, in the long run, helps people achieve a lower risk of chronic diseases and decrease risks of early mortality significantly.
6. Keep A Check On Sugar
Added sugar can play a role in leading to weight gain and increase the chances of getting heart diseases, diabetes, cancer, and even wrinkles. While it has been recommended that the maximum daily intake of sugar is just 5 to 6 teaspoons, it has been observed that on an average, a person consumes 22 teaspoons of sugar daily. This means that even one soda drink ends up in exceeding the daily limit. Therefore, keep an eye on the list of ingredients when you buy food. Sugar has many names such as glucose, sucrose, honey, beet sugar, cane juice, cane sugar, high-fructose corn syrup, maple syrup, barley malt, etc. to name a few. The best way you can avoid excess sugar is by lowering the intake of added sugar or by avoiding it as much as possible.
Choose a healthy lifestyle and to do that, the first step is to eat healthy. By following these simple changes in your life, you will certainly start eating healthier soon.