The food choices we eat have a direct impact on our health. Food provides the vital functions of the body, gives us energy and even affects our mood. Therefore, proper nutrition is one of the necessary conditions for a healthy lifestyle.
You need to consider introducing a healthy diet for yourself if You :
- want to lose weight
- play sports and want to keep fit and improve your training results
- want to avoid possible health problems caused by poor nutrition
- you have health problems that require you to follow a particular diet (gastrointestinal problems, cardiovascular diseases)
- want to start a “new life” and introduce yourself and your family to a healthy lifestyle
Proper nutrition is a rather broad term. In this article, you will find universal steps to switch to this regimen. However, these tips may also have individual exceptions, so consider your health condition, possible allergies, and your doctor’s recommendations.
In the future, you can always adjust your diet individually based on your body’s characteristics and the experience of consuming certain products.
Tip 1: “Clean” Your Diet
The first step to conquer proper nutrition is to exclude or minimize as much as possible junk food. Which we all know is tasty, but negatively affects your overall health, namely:
- sugar and sugar-containing foods
- rich pastries
- semi-finished meat products
- fast food (french fries, hamburgers, chips, snacks, etc.)
- sweet juices, soda, and soft drinks
- unnatural sauces such as mayonnaise and ketchup
You have to understand that these foods with low nutritional value do not benefit your body and are high in calories.
Minimizing or eliminating such foods from your diet is already a massive step towards a healthy lifestyle!
Tip 2: Stop Drinking Alcohol
Why it is better to avoid alcohol:
- Studies have shown that alcoholic beverages act on neurons that control appetite, which makes the body feel intensely hungry.
- Alcohol slows down your metabolism, so your body will lose weight at a slower rate.
- Alcoholic drinks often accompanied by snacks which add extra calories.
Although weak alcoholic drinks are not always high in calories, starting your journey towards proper nutrition, it is better to minimize their use.
Tip 3: Drinking Water
Water is involved in almost all biochemical processes in the body, including the breakdown of fat. Also, water can suppress appetite and does not allow you to overeat.
Gradually train yourself to consume 1.5-2 litres throughout the day:
- Drink warm water after waking up.
- Drink before meals (30 minutes in advance).
- Before and after physical activity.
- 30-60 minutes before bedtime.
During the period of getting used to drinking water, when there is a high probability that you may forget about it, you can use reminders on your phone, or even special applications, and try to have a bottle of water with you when you are out.
Tip 4: Compliance With The Regime
Oh yeah! One of the most challenging steps and…. one of the most important!
Everyone has a different routine and work schedule; therefore, see below an example to adjust to suit your schedule.
1.Full breakfast (8:00)
2.First snack (11:00)
4.Second snack (17:00)
6.Very light snack 1 hour before bedtime
An essential principle of proper nutrition is not to take extended breaks between meals and not to overuse portions of food.
Remember that skipping breakfasts, light lunches, and avoiding dinners will slow down your metabolism and are more likely to lead to an eating disorder.
• “coffee and cookies” is unhealthy breakfast
• Breaks between meals (including snacks) should not exceed 3-4 hours
By accustoming yourself to a particular diet, you normalize your metabolism, which plays an essential role in maintaining body weight. You will also not suffer from hunger which is inherent in those on rigid diets with a short-term effect.
Tip 5: Proper Nutrition Is A Way Of Life!
Above, we mentioned diets, which in most cases, unfortunately, have a short-term effect. Often the weight returns very quickly and causes discomfort from a limited diet.
Therefore, if you want to lose weight and maintain the results throughout your life, Proper nutrition should become your daily ritual. Start changing your lifestyle and eating behaviour, rather than go on a diet. Your body will thank you!
Tip 6: Complex Carbohydrates (Low Glycemic Index)
Carbohydrates must be in your diet; they are a source of energy for the body and positively affect your mood.
When we talk about “limit carbohydrate intake” we mean “simple” carbohydrates (high glycemic index). This carbohydrate type breaks down very quickly in the body, provoking surges in blood sugar and does not provide a feeling of “fullness” for a long time.
Simple carbohydrates include:
- sweets and pastries
- dried fruits
- white rice
- pasta from non-solid varieties of wheat
A proper diet implies a preference for complex carbohydrates, which include:
- brown rice
- pasta of durum wheat
- whole wheat bread
- vegetables, roots, legumes
- unsweetened fruits
Tip 7: Nutrient Combinations
Eating well means spreading your protein, fat and carbohydrate intake throughout the day.
Your menu should be composed based on:
1. Breakfast: these are complex carbohydrates (+ some protein)
2. Lunch: complex carbohydrates + protein + some vegetables.
3. In the late afternoon, reduce the number of carbohydrates in favor of proteins.
4. Try not to eat simple carbohydrates in the evening.
5. If you eat right, exclude certain foods from your menus such as meat, fish, and eggs. Then be sure to include vitamin complexes in the diet to make up for the lack of substances necessary for the body.
Tip 8: Cooking Methods For Proper Nutrition
Avoid or exclude fried foods. Food fried in oil raises cholesterol levels and promotes the development of cardiovascular disease. It is better to replace the frying process with stewing, baking in the oven.
Try to consume many plant-based foods without heating. Vegetable food is rich in fiber but destroyed during heating. Fiber is essential for proper nutrition. It improves food processing, saturates the body for a long time, and regulates glucose levels.
Tip 9: Normalize Your Sleep Patterns
If you lack sleep, the cortisol level in the blood rises, and a high level of which negatively affects the metabolism in the body, and can also provoke anxiety. So it is recommended to get a good nights sleep.
Tip 10: Physical Activity
Physical activity, of course, is not a process of proper nutrition. Still, it is the basis for a healthy lifestyle, as well as proper nutrition.
People leading an inactive lifestyle are more likely to encounter osteochondrosis, osteoporosis, sciatica, scoliosis, cardiovascular diseases and are more prone to stress.
Physical activity means not only training in the gym; it can be various other types of exercise such as yoga, walking, walking, dancing and cycling.
At first glance, the transition to a healthy diet may seem overwhelming. However, try to introduce each of the above steps into your life gradually. You will certainly see improvements in your health and appearance. Self-love begins with taking care of your body and with what you eat Every Day!