How to gradually switch to proper nutrition and not to harm your body? How to start the transition to proper nutrition, you will learn in this article.
In our modern age, people are increasingly thinking about how to switch to a healthy diet. The accelerated daily routine and regular snacking on junk food negatively affect health, so switching to a healthy diet becomes not a whim, but an urgent need. Eating right, you can easily get rid of excess weight, improve digestion and improve your health. The main thing is not to retreat from the new rhythm for yourself and make it a principle of everyday life.
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How to switch to a healthy diet
If you do not know where to start the transition to a proper diet, familiarize yourself with the features of a healthy diet and the order of meals during the day. It is necessary to learn right away that a healthy diet requires following a precise eating plan, taking into account the caloric content and composition of food. It is necessary to eat 5 times a day, adhering to the following rules:
- Breakfast. In the morning you should eat proteins or complex carbohydrates, such as egg omelets, oatmeal, fruit smoothies, berries and nuts. If you really want a sweet, it is better to postpone its intake for the second half of the day.
- The second breakfast. Based on the density and richness of breakfast, for a snack you can use fruit or something more substantial – vegetable casserole, fruit salad, whole-grain breads with cream cheese.
- Lunch. Lunch meals should include protein, fiber, and carbohydrates. Considering how to start a proper diet, give preference to vegetables, side porridge, fish and chicken meat.
- Afternoon snack. The snack after lunch should consist of proteins, although you can use some slow carbohydrates for a change. It is important to watch the volume of food consumed – the afternoon snack should not be as nourishing as lunch.
- Dinner. The evening meal includes proteins and fiber. The best solution would be meat, eggs, vegetables, cottage cheese, and legumes.
Divided meals allow you to intensify metabolic processes and maintain the stomach at an optimal level of stretching. By dividing your diet into 5 portions, you can avoid the feeling of hunger and reduce the spontaneous desire to eat something unnecessary or unhealthy.
10 helpful tips
Of course, anyone who wants to improve their health is interested in the question of how to switch to a proper diet without harming the body. It is extremely difficult to leave the usual way of life all at once, so you should not limit yourself immediately and in everything. To switch to a healthy diet, you need to acquire new eating habits, which are slowly and gradually introduced into daily life. The following recommendations will help:
- Go to the store for groceries only on a full stomach. When one is hungry, one is more susceptible to unmotivated purchases.
- Follow a drinking regimen. The average adult needs to drink an average of 30 ml of pure water for every kilogram of weight, not counting juices, teas and other drinks.
- Give up unhealthy foods. Fast foods, store-bought sauces, smoked meats, canned foods – these are not foods for those who are interested in how to gradually switch to a proper diet and improve their health.
- Reduce your sugar intake. If a cup of unsweetened coffee is not enjoyable, you can use honey or dried fruit.
- Give up muffins and white bread. For those who cannot imagine eating without baked goods, it is advisable to buy yeast-free pita bread, wholemeal bread and other similar options.
- Use smaller plates. In order not to be tempted to eat more goodies, use small plates, which can hold no more than 200-300 grams of food.
- Eat less fatty foods. Finding out how to switch to a correct and rational diet, it is worth noting that a healthy diet does not imply a complete rejection of meat. It can be eaten completely safely, but only not fatty pork, and diet turkey, chicken or beef without fat.
- Cook your own food. When buying ready-made meals, you are unlikely to be sure that they contain healthy ingredients. Therefore, it is better to prepare the food yourself taking into account the caloric content of certain foods.
- Eat slowly. It takes at least 20 minutes for the brain to receive the signal from a full stomach. Therefore, chew your food slowly, stretching small portions for this period of time.
- More greens. To make your meals as healthy as possible, add herbs and vegetables to your meals. This is where it’s best to start your transition to eating right. Parsley, spinach, basil, salad leaves, green onions or dill will give your body vitamins and improve the taste of the food you eat.
How to gradually switch to a proper diet and not to fall off
It has been proven that it takes 21 days to become fully accustomed to the new diet. During this period, there is a high probability of breakdowns and a return to your usual way of life. So that healthy food is not a burden, do not deny yourself small pleasures. If you like pizza or chocolate, no one forbids their use, but only in limited quantities.
For familiar foods are quite possible to find a healthier alternative. Knowing how to gradually and without consequences switch to a proper diet, you will indulge your taste buds without harm to the body. For example, for fans of “Olivier” at the beginning enough to replace the sausage on chicken meat, and mayonnaise – with plain yogurt or low-fat sour cream. It is desirable to enlist the support of your own family, because if, say, your family will eat cake or cakes, it will be difficult for you not to join.
It should be borne in mind that the transition to a healthy diet – it’s not only fractional meals and the choice of healthy foods. To achieve the best results, you should increase physical activity and join an active lifestyle. In this case, you will receive double benefit and be able to holistically improve the health of the body.
