To switch to a healthy diet plan is as easy as we think!
The goal of healthy eating means to consume the right amount of calories as our body needs, thus you balance the energy you consume with the energy you use.
Also, healthy eating is not about dietary limitations but is all about how feeling energetic, improving health and boosting mood.
Noe let’s come to the point,
What can be called as healthy/balanced diet plan
A healthy diet means to improve overall health by increasing the intake of essential nutrients, fluid, micro/macronutrients needed for proper bodily functions by avoiding unhealthy Carbohydrates and Fats.
In this article, I have listed simple tips to make your diet healthier
Increase protein intake
As we know that protein is the king of nutrient for various reasons but it is important to identify its ability to affect your hunger and satiety hormones.
There is no wonder that it does seem to have superpowers
Protein mainly boosts the metabolic rate by retaining body mass and increases the calorie-burning process.
Also, regular intake of good quality protein coupled with exercise prevents the loss of muscle mass during weight loss as we age.
Rich sources of protein include lean meat, dairy products, nuts, butter, eggs, bean, etc.
Increase the intake of raw fruits instead of drinking
The aim behind adding protein in each meal that it makes you feel fuller for longer and curb cravings and avoid overeating.
Fruits are the healthiest food as it contains water, fiber,vitamins, and antioxidants.
Having fruits in your daily diet helps to reduce several health problems such as heart disease, diabetes, cancer, etc.
Fruits have many active plant compounds fibers,thus their sugar content is slowly digested thus it does not spike blood sugar levels.
But same health features don’t fit juice. As it contains much more amount of sugar and fruit concentrate and this is as same as to have a sugary drink.
Fruit juices spike the blood sugar level due to lack of fiber.
Stay away from diet foods
The available food in the market labeled diet is deceiving.
The food does not have is a fat part but to compensate flavor part providing sugar and other ingredients are often added.
Increase in Water intake
Therefore many diet foods end up containing more sugar and more calories.
The aim behind increasing water intake instead of other sugary beverages that it reduces your sugar cravings and calorie intake.
Add green vegetables in your diet
Having a glass of water before each meal reduces appetite. Also drinking water may benefit weight loss, weight Maintainance and boosting the calorie-burning process.
Try to have green vegetables as a starter in a meal. By doing so, you will most likely finish your greens when you are hungriest.
Eating green vegetables before carb-rich food has some beneficial effects on blood sugar level.
Choose Healthy oils
It slows down the absorption of carbohydrate in your, therefore, have a long term effect on diabetic patients.
In recent time we opt to use of soybean, sunflower, cottonseed and canola oils which are highly processed, a rich source of omega 6 fatty acids but deficient of omega 3s.
High ratio of omega 6 to omega3s may lead to inflammation and leads to chronic diseases such as cancer, cardiac diseases, and autoimmune diseases. A good idea will be to swap these unhealthy oils with healthier alternatives such as coconut oil, olive oil, and avocado oil.
Switch to Greek yogurt instead of the regular one
The Greek yogurt is the thicker and creamier than the regular one.
Also, it contains three times higher amount of protein makes you feel fuller and manage your appetite.
Simply replace snacks and regular yoghurt with Greek yoghurt for a hefty dose of protein and essential nutrients.
Just make sure to choose for unflavoured yoghurt as flavoured contains a high amount of sugar and unhealthy ingredients
Choose whole-grain bread instead of refined bread
Whole grain bread is much healthier than refined bread as it is loaded with fibrs, vitamin B and several minerals such as zinc, magnesium, and manganese.
There are various varieties of whole-grain bread are available and tastier than a refined one.
Just make sure before buying not to buy a mixture of whole and refined grains. Whole grain bread also beneficial in several health problems such as type 2 diabetes, heart problems, and cancer.
Include Eggs in your breakfast
Eggs are incredibly healthy, with a hefty amount of protein and essential nutrients and give more health benefits if you eat them in your breakfast.
Eating eggs in the morning increase feeling of fullness and shown to consume fewer calories for the next 36 hours which is helpful for weight loss.
Add roasted food instead of frying or grilling
The way of your cooking method has a drastic impact on your health.
Grilling, broiling, deep frying are the popular methods of preparing fish and meat. However these types of cooking methods, several toxic compounds are formed such as PAHS, AGEs, and HCAs.
All these toxic compounds cause several health issues such as cancer and heart diseases. The healthiest cooking menthids are boiling, slow cooking, poaching, pressure cooking, etc.