We are bombarded by advice on health and fitness on the internet. What foods to eat, what exercises to do and not to do, when to get up, go to bed, etc. But there are some pieces of advice that truly have been proven useful, especially for those people who are just starting to change their ways. We have listed a few health advice suggestions to help you improve your diet, which is simple and easy to follow.
Increase your protein intake
Compared to other calorie sources, like fat or carbohydrates, the protein was proven to keep you satiated the longest. Not only that, but it encourages muscle growth, balances blood sugar levels, and prevents binging. By swapping your morning cereal with eggs or yogurt, you are less likely to overeat during the day, since there are no spikes in your blood sugar levels followed by a crash, which actually makes you crave snacks high in carbohydrates, particularly sugar. If a nice cheese omelet is too heavy for you in the morning, you can always make overnight oats with some protein powder or yogurt.
Stay hydrated
Your body needs water to digest everything you eat. Protein is particularly difficult to digest without enough water, especially if you train regularly and have a high-protein diet. Besides, if you drink enough water, you are less likely to reach for other beverages which are packed with sugars and sweeteners. In addition, we often tend to mistake thirst for hunger, and we may resort to snacking instead of having a tall glass of cold water. Additionally, staying hydrated improves the quality of your skin, hair, and nails.
Order delivery from reputable restaurants
Sometimes we have so much on our plate that finding the time to cook is simply not an option. That is when most resort to ordering takeout from fast-food restaurants. But did you know that you can also order a delicious taco meal kit from gourmet restaurants and have it delivered to your doorstep? There are delivery services that specialize in transporting any freshly-made dish or ready-made kit any day of the week. Just make sure to schedule in advance, since this food takes longer to prepare. Alternatively, you can have designated days of the week when you want food delivered.
Choose the right recipes for you
What does it take for a recipe to be “healthy?” Well, that depends on your personal needs and goals. Most recipe blogs focus on low-calorie recipes high in fruit or veg, but even too much of that can be bad for your health. Plants are very rich in fiber, which we cannot digest, so eating too much of it can cause all kinds of digestive issues. And for someone who is trying to gain weight, a plant-based diet is not really the way to go. On the other hand, there are healthy recipes that include a lot of nuts, dates, honey, agave syrup, coconut oil, etc.
But these ingredients, especially when combined, are very calorie-dense, so they may cause you to gain weight. What you should do instead, is do a bit of research on what your body needs, or talk to your physician or a nutritionist, and take that info as a starting point. From there you can find healthy recipes suited for your needs, or come up with your own recipes. Have fun experimenting with food, and do not be hesitant to do it as often as possible.
Avoid smoothies and juices
Smoothies and fresh fruit juices have gained a lot of popularity recently in our craze for healthy food. But think about it this way, when was the last time you were able to sit down and eat two bananas, a handful of berries, an orange, a kiwi, half a mango, a handful of chopped pineapple, almonds or almond butter, shredded coconut and some honey drizzled on top? And if you are making a glass of OJ, you need the juice of at least four oranges to fill it up. If you were to eat that in a fruit salad, you would be full for hours, whereas if you blend that together, you drink it and start feeling peckish within an hour or two.
Switch to healthy oils
Instead of cooking with regular vegetables or sunflower oil, healthier alternatives rich in omega-3s are olive oil, avocado oil, and coconut oil. Incorporate them in your recipes. Some research suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders.
These are just some of the steps you can take to make your diet healthier. By following them you will surely become a much better and healthier version of yourself.
