A healthy diet has been accurately proven to give various health benefits, such as decreasing the risk of many different types of chronic diseases and keeping the body healthier and in better condition. Nonetheless, when you suddenly have to make important or major changes to your diet, it may seem very troublesome. So, rather than suddenly making major changes in your daily diet, try making smaller ones at first. In this article, we will discuss the minor diet changes which can provide us with a healthier and much better body.
- PACE OF EATING
The speed at which you eat your food, usually describes how much you can eat and how much weight will you gain.
According to the studies between fast eaters and slow eater, it is up to 115% that fast eaters are more likely to gain more weight.
A person’s appetite, how much they should eat, and when they should eat is all defined by the hormones. It is our hormones who signal the brain when we are feeling hungry or when we are full.
But another fact is that it takes about 20 minutes for our brain to receive signals from the hormones, so when we eat slowly, it has time to process the fact that we are full.
Another research tells us that, it has been confirmed that when we eat slowly, we are less likely to gain more calories because our food has been chewed down and broken for better weight distribution. So, naturally just eating slowly, instead of cutting your diet and chewing better allows us to gain less weight.
- CHOOSING BETTER BREAD
One can simply make their diet a bit healthier and better by choosing whole-grain bread, instead of refined traditional bread.
As argued to refined grains, which are connected to many different health issues. Whole grains are connected to a diversity of many health benefits, which includes a decreased risk of type 2 diabetes, heart diseases, and even cancer.
Whole grains are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium, and manganese, these nutritions are very important for our body and help our body become stronger and healthier.
The whole-grain bread is available in many different types and they are so much better than refined bread, even in taste.
- GREEK YOGURT
Greek Yoghurt is very creamy and rich, unlike general or traditional yogurt.
This type of yogurt does not have any excess whey, the watery part of milk. The greek yogurt has more fats and more proteins than normal yogurt which is why it is better.
It has around three times the amount of protein seen in an equal amount of traditional yogurt or around 9 grams per 100 grams.
Having a good source of protein in your diet helps you feel fuller and for a longer period and it is a way in which you can attain fewer calories. Since Greek yogurt has been strained, it has a lower number of carbs and lactose which is perfect for the people who follow a low carb diet or are lactose intolerant.
All you have to do to make your diet better is to remove some of your casual snacks and your normal yogurt to Greek yogurt, which gives you more nutrition and provide a healthy body. You need to use the non-flavored Greek yogurts as flavored ones might have packs of sugars in it providing fewer nutrients.
- BETTER TO SHOP WITH A LIST
When you go for grocery shopping, you have to make sure of two things, first; you have to make a shopping list and stick to it, second: do not go for grocery shopping when you are feeling hungry.
If you do not have a shopping list, you can impulse purchase food or snacks you do not need to eat or when you are hungry you can buy things which are good for you, just to satisfy yourself.
To stop from impulse shopping, make a list beforehand and stick to it. This will guarantee a 100% healthy food and also will save you money.
Mostly preferred for breakfast and lunch, eggs are extremely healthy, more so when taken in the morning.
They have an amazing amount of protein and many other important nutrients which we don’t usually intake, an example would be Choline.
Whenever we take a look at a different type of studies which compares different calorie-matched breakfasts, eggs are always on the top.
When eggs are taken in the morning, according to studies, people feel fuller and consume fewer calories over the pace of next approximately, 36 hours, which is amazingly helpful for losing weight.
Eggs are more likely to provide more nutrients, a great feeling of fulfillment, and a lower desire to eat when compared to breakfasts such as cereals or croissants.
So, just replacing your current breakfast product with eggs might help you better than you expected.
- INCREASING THE PROTEIN INTAKE
Protein is a superfood and is often referred to as the “king of nutrients”.
It is known as the king because of its great ability to affect your hunger and fulfill your hormones, it has many macronutrients.
Research shows that people who increase their protein intake from 15% to just 30%, an increase of 15% more, allows them to feel full for a longer time and have fewer in the total intake of calories.
Another amazing fact of protein is that it helps you to maintain a better muscle mass which defines your rate of metabolism. A higher level of protein intake may increase the total amount of calories you burn in a day from 80 – 100.
High intake of protein is especially important for the prevention of loss of muscle mass during weight loss or as you grow up.
Other than meat, you can gain proteins from dairy products, dried nuts, and beans.
- WATER INTAKE
Drinking water is very important for our health. We should drink around 3.7 liters which is for men and for women it should be 2.7 liters. Research has shown that drinking water also supports weight loss, keeps our weight maintained, and even increases the number of calories we burn daily.
Studies also show another benefit of water intake before meals. It reduces our appetite and reduces calorie intake. The most necessary point of drinking water is to reduce the intake of other sugar or buzzed beverages. These drinks have a lot of sugar, thus a lot of calories as well. Fuzzed or sugar drinks increase our appetite, thus increasing our intake of calories while water lowers it.
So, just making sure to drink enough water daily may lead us to a better and healthier lifestyle.
- EATING OUT
A normal misconception about eating out is that everything is unhealthy, which is untrue.
Instead of stopping yourself or resisting eating out, consider eating from a restaurant which has better and healthier menus.
The world is full of restaurants who offer great, delicious, and healthier meals.
Another amazing point of these restaurants is that they aren’t too expensive. So, you can enjoy healthy and delicious food when you are eating out.
- INTRODUCING NEW RECIPES
Deciding what to eat for dinner is such a frustrating time. This is why people on autopilot cook the same recipes again and again which might be unhealthy. It is always a good choice to have a healthy new recipe.
You should try to make at the very least, a new healthy recipe once a week. This can change and broaden your food palette and also add more of the important nutrients to your meal.
Another amazing thing you can do is turn your favorite dish, healthier, modify it.
- BAKING VS. FRYING
Preparing your food and the method you use affects the nutrients present in your meal.
Grilling, deep-frying, or simply frying makes the food taste so much better. But did you know that when you use these methods to prepare a meal, some potentially toxic chemicals or compounds are formed or made during the process which includes; advanced glycation end products (AGEs) or polycyclic aromatic hydrocarbons or (PAHs). These compounds are connected to many chronic diseases such as cancer and heart diseases.
It is always better to use healthier methods when you are preparing a meal and swear to God, these methods make the meal very delicious and mouth-watering, you can bake, broil, simmer, slow cook, poach, use pressure cooking and stewing or sous-vide.
This way your meal will remain nutritious and will not have any compounds or chemicals which may affect your health negatively. Occasionally, you can enjoy grilling or deep-fried food but do not make it a habit.
At the end of the article, I hope you have learned to stay healthier and how to apply minor changes in your daily lives to have a better and healthier lifestyle and have a healthy body. All these tips are for a lifetime and not for a day or two. And all these are very easy to comply with.