Healthy eating helps to lose weight and provide energy, improves mood and reduces the risk of various diseases. Starting a healthy diet can be difficult.
Check your progress
Writing down the foods you eat in something like a diary or using apps for this will help you maintain a healthy diet and lose weight. Also, measuring the amount of exercise you do is also effective in increasing motivation and continuing the diet. In a study conducted on overweight women, it was observed that those who use a pedometer lose 6 times more weight than others in a period of 3 months.
Take your wife with you
Having a healthy diet and exercising alone is hard work. Having a partner in nutritional changes and exercise can be very effective, especially if that person is your fiance or spouse.
By analyzing the data of 3000 couples, the researchers observed that when one of the couples makes positive changes in his lifestyle, for example, includes exercise in his schedule, the probability of making positive changes in his life partner also increases.
You are probably familiar with the benefits of breakfast for health and weight control. If your first meal of the day is balanced and contains a sufficient amount of protein, the probability of stable blood sugar and not overeating during the rest of the day increases. In a study, it was found that overweight women who consumed 30 grams of protein at breakfast felt more full and ate fewer calories at lunch than other women.
Remember, you need time to change a habit
Don’t get discouraged if it takes longer than you expect to change your lifestyle habits. Researchers have found that it takes an average of 66 days to transform a new behavior into a habit. So continue on your way until eventually healthy eating and exercise will automatically become your habit.
Find the method that works best for you
There is no one way of eating that is consistently best for everyone. You should be able to find the best way to eat and exercise for yourself. In fact, the best diet for you is a diet that you can continue in the long term.
Some diets are quite extreme and cause many nutrients to be removed from the diet plan. To have a healthy diet and body health, you must create a balance between food groups including protein, carbohydrates, fiber, vitamins and minerals in the diet. It is very wrong to eliminate a food group from your diet. You just have to choose the healthiest options in each category. Next, we explain each group of these foods.
Protein provides an important part of the body’s energy. Even mood and body function depend on the amount of protein consumption. Of course, consuming too much protein is harmful for people like kidney patients. Research shows that the body has a strong need for high-quality protein. This need increases especially with age.
The need for protein must not be met with animal products. In addition to meat and chicken, you can also use vegetable products rich in protein.
All fats are not bad fats and this group should not be excluded from the diet. Bad fat increases the risk of some diseases. But good fats protect the heart and brain. Healthy fats contain omega-3 and should be included in the diet for the health of the body and soul. These types of useful fats improve mood, increase health and fitness. If you replace bad fats with good fats, your waistline will shrink over time.
Eating foods rich in fiber helps the health of the body, especially the health of the digestive system. Foods such as grains, fruits, vegetables, nuts and beans are rich in fiber. Consumption of fiber reduces the risk of heart disease, stroke and diabetes. It also improves skin condition and helps in weight loss.
Lack of calcium in the body leads to osteoporosis. In addition to this problem, not getting enough calcium causes anxiety, depression and sleep problems. It doesn’t matter how old you are. In any case, you should include calcium-rich foods in your plan. You can get advice from a nutritionist to know which foods reduce calcium and should be limited. Magnesium and vitamins D and K help calcium to work well in the body.
Carbohydrates are one of the main sources of energy for the body. To have a healthy diet, you should use complex and unrefined carbohydrates instead of refined carbohydrates and sugars. Foods such as vegetables, fruits, and whole grains contain beneficial, unrefined carbohydrates. It is better to reduce the consumption of white bread, sweets, starch and sugar in your diet. These types of substances cause a rapid increase in blood sugar, mood swings and fat accumulation, especially around the waist.
Keep in mind that making major changes to your diet can be overwhelming and you’ll get tired of following it after a while. Instead of making big changes, look for small but effective changes in your diet. Below are some healthy and effective eating habits for you. Instead of doing these actions at the same time, it is better to focus on one thing so that it gradually becomes a food habit.
The speed of eating food has a great impact on the consumption and weight gain. According to the research conducted in this regard, people who eat fast are likely to have eaten more food and their body mass index is higher than people who eat slowly. The reason for this is the signals sent to the brain. The feeling of satiety and hunger and our appetite in general are controlled by hormones. It takes about 20 minutes for the brain to receive this message. Eating slowly gives the brain a chance to generate feelings of satiety.
For this reason, eating food slowly reduces consumption, chewing food completely and lowers the calories consumed. This can help you lose weight.
You can easily improve your diet by substituting whole grain bread for traditional refined bread. Many health problems are related to refined grains. But eating whole grains has many health benefits. Whole grains reduce the risk of type 2 diabetes, heart disease, and cancer.
Whole grains are a good source of fiber, B vitamins and minerals such as zinc, iron, magnesium and manganese. Many whole grain breads taste better than refined breads. That is why it is not difficult to replace them.
Greek yogurt is thicker and creamier than regular yogurt. This type of yogurt is strained with a strainer to remove the watery part of the milk. For this reason, it has more fat and protein than regular yogurt. Greek yogurt is a good source of protein. Foods rich in protein keep you full for a long time and help manage appetite and reduce food consumption.
People who follow a low-carb diet or follow a special diet due to lactose intolerance can include Greek yogurt in their diet. Since Greek yogurt is strained, it has less carbohydrates and lactose than regular yogurt.
When you are going to buy food, be sure to keep two strategies in mind. First, don’t go to the store without a shopping list, and second, don’t buy food when you’re hungry. When you don’t know exactly what you need, you shop on impulse and put every food item in your basket. Hunger also makes you more drawn to less nutritious foods. Be sure to plan before shopping and write down the necessary food items.
Dates are a natural fruit, very sweet and warm in nature. The warm nature of dates may cause small pimples for some people, but in the end, this miraculous substance will have a major impact on our body’s health. Although dates are sweeter than any other fruit, this fruit is something like a miracle for those who have or are prone to diabetes. We are going to talk a little more about this valuable fruit so that maybe you will be encouraged to eat it to maintain your health.
Effect on bone health
Dates contain many minerals including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential in preventing bone-related conditions such as osteoporosis. The presence of these minerals in dates has greatly increased its nutritional value, and for this reason, it is said that this fruit can be a complete meal.
Prevention of diabetes
Due to its low glycemic index, fiber and antioxidants, dates have the potential to help regulate blood sugar. Therefore, eating a date throughout the day can be beneficial for managing diabetes.