Medicine and its role are incontestable – they can save lives! The same rule applies to the role of nutrition in maintaining or obtaining certain stages regarding health. Your diet is what truly support you, like a fuel. Remember the old saying – your diet is your medication. In today’s world, there is a fine line between staying healthy and falling into a trap. So, what are the most important principles about a healthy diet?
Balanced Dieting to Prevent Deficits
In the attempt to choose a healthy diet, most people have one common tendency – clearing all the fat out of it. They assume that fat is responsible for their own fat. It might be true if you eat fatty foods for breakfast, lunch and dinner, but other than that, it is completely false.
It was actually proven that whether you want to lose weight, gain muscle or stay toned, small amounts of fat will not harm your diet at all. They will not harm the weight loss process. Instead, fat is actually beneficial. Vegetative oils – especially the olive oil – come with certain substances that will help you prevent plenty of cardiovascular affections.
Have Glucides in Moderate Amounts
Some glucides are absorbed extremely fast. They go straight to the blood, so they obviously raise the levels of insulin. Insulin is the hormone responsible for hunger sensations. When its balance goes out of control, it has a significant impact over the process of fat growth. The most common glucides are found in sugar, honey, bread, corn and potatoes.
A different type of glucides is absorbed much slower. As a direct consequence, it can help keeping hunger sensations under control. Fructose, cocoa milk or low fat yogurts belong to this category. Basically, they make you feel full, so you will not feel like eating all the time.
Fight Against Frustration
If you decide to follow a particular diet, make sure it can actually match your lifestyle and necessities. Many diets fail to work in the long run for a simple reason – they ditch too many foods that you are used to. You can quit a type of food, but how about 25 of your favorite foods then? Your body will suffer when these foods are gone, so results are worthless in the long run. You aim to adopt a healthy diet, but you will fail eventually.
There will be a moment when you will simply jump over all these forbidden foods and lose all your previous work. It is called the yo-yo effect.
So, what is the solution for a healthy nutrition then? Easy – do not give up on foods you love. Just have them in tiny amounts. Every few days, you can have an ice cream or a plate of French fries. The key is not in how much you eat, but in how frequently you do it.
Detoxify Your Body
You do not have to be a genius to know that fruits and vegetables should not miss from your nutrition. Apart from being rich in fiber, they also have diuretic and detoxifying properties. Some of the most important foods with such properties include cabbage, salad, cauliflower, broccoli and most fruits, but except for bananas.
In order to prevent losing protein, you can eat beef, fish and chicken. If you are vegan or vegetarian, replace meat with tofu related products. They are extremely healthy and have even higher amounts of protein.
To make the detoxifying process even better, do not forget about green tea. A cup of green tea after each meal is essential. Not only does it detoxify your body, but it also burns fat and fuels your body with more energy.
10 Healthy Tips for a Top Notch Nutrition
- Only eat when you are hungry.
- Drink water as soon as you wake up and have around 10 glasses a day – never after a meal.
- Enjoy a warm tea after each meal.
- Have three servings of raw fruits a day.
- Have five servings of raw vegetables a day.
- Pick organic foods if you have the opportunity. As for meat, it should come from healthy farms based in the countryside, rather than industrialized farms.
- Have a fistful of raw seeds or nuts on a daily basis – essential for minerals, Omega 3 and 6, as well as other nutrients.
- Do not spend a single day without a fresh fruit or vegetable smoothie – ideal for detoxification.
- Avoid processed sugar, white flours or saturated fats. It is worth noting that fried and smoked food is harmful, not to mention microwaved or tin food.
- Use supplements to compensate for the missing nutrients from your diet.
In conclusion, these simple concepts are likely to up your nutrition game if implemented correctly. It is not hard, but it takes a little dedication until they become a habit.