Your diet is one of the most important factors you should consider, if you want to live a healthy and happy life. Nevertheless, the overload of information available out there can often make things confusing, as you are trying to find the best diet advice. Despite all of the opinions available to read online, remember that you should always listen to your own body and consult your healthcare provider if you are ever concerned about your health. Proper nutrition is also crucial to enhancing your workout performance and increasing your energy levels. Within this guide, you will find a few suggestions on how to optimise each meal of the day so that you can feel better and achieve your fitness goals.
Cook At Home
Preparing homemade meals is a much healthier way to fuel your body every day than eating out. Enjoying food that you have made from scratch can also give you a sense of accomplishment. You can also ensure that your meals are lower in calories and more nutritious than the ones served at restaurants and cafes. This way, you will also have complete control over the recipes you follow, as well as your portion sizes. Cooking as a hobby may also expand your knowledge of the world, as you try a variety of foods from different countries.
Get More Protein In Your Diet
If you want to increase your strength, gain muscle mass, and get more energy, increasing your protein intake is essential. Diet shakes are a great way to get more protein in your diet, along with other key nutrients. For example, at Shake That Weight, you can find a selection of meal replacement shakes and more ideas on how to optimise your diet. No matter where you are on your weight loss journey, these meal replacement diet shakes will ensure your body can get everything it needs to thrive every day. As they are high in fibre and protein, you can stay full for longer and fight off cravings.
Build Balanced Snacks
When thinking about your snacks, it’s crucial to ensure that they consist of protein, carbs, and healthy fats. While protein will create feelings of satiety and fullness, carbohydrates will provide you with a ton of energy. In turn, healthy fats will help the absorption of vitamins and reduce your cholesterol levels. These key components will stabilise blood sugars throughout the day by adding nutrients and fibre to your diet. There are various balanced snacks you can try, such as sliced apples and cheddar cheese, carrot sticks and hummus, chia pudding with berries, or celery sticks and peanut butter.
Watch Your Daily Calorie Intake
Depending on whether you want to lose, gain, or maintain your weight, it’s important to find out how many calories you need to consume each day. However, there are other factors to consider, such as your age, gender, and activity level. For more guidance, you should speak to your doctor, who can provide you with a safe calorie goal and unique eating plan you can follow. You may also consider working with other professionals, such as dieticians, nutritionists, or other wellness coaches, who can support you during this process.
Add More Fruit And Vegetables
Fruits and vegetables can provide you with plenty of nutrients, including vitamins, minerals, and polyphenols. It is often recommended to incorporate as many colours of the rainbow as possible. Different colours are going to have slightly different health effects on your body. Therefore, you should make an effort to fill at least half of your plate with fruits and vegetables. Also, remember that all produce counts, meaning that you can have fresh, frozen, or canned fruits and vegetables depending on your preference.
Eat Omega 3 Fatty Acids
Omega 3 fatty acids can help you ensure the proper functioning of your brain and cells. To increase the amount of omega 3 fatty acids in your diet, eating more fatty fish, such as salmon, herrings, mackerel, and trout is advisable. For best results, be sure to choose organic and smaller species of fish, as bigger types of fish like tuna are more likely to consume toxins. Other foods you may consider include chia seeds, walnuts, and soybeans. If you struggle to obtain omega three fatty acids from your diet alone, you may consider taking a supplement.
Increase Your Water Intake
Water is a crucial part of maintaining a healthy lifestyle, so you should focus on increasing your daily water intake to support your diet. It may be a good idea to get a refillable water bottle so that you can take regular sips throughout the day. In comparison, you should avoid drinking too many sugary drinks, such as soda and fruit juice, as they are often empty calories, which won’t provide you with any nutritional value. To make drinking water easier, you can add flavour, such as a slice of lemon or lime.
Pay Attention To Your Portion Sizes
Watching your portion sizes will help your body adjust to a new way of eating and practise moderation. Using smaller plates can be a great way to trick your mind that you are satisfied with less. If you are finding it difficult to determine the right amount to eat every day, you may want to try using measuring cups. Be selective of your desserts by finishing your meal with fruit instead of chocolate cake. Also, when eating out, keep in mind that portion sizes tend to be a lot bigger, so it might be worth putting half of your meal in a takeaway box.
Practising mindfulness when you eat involves eating more slowly so that you can truly savour your food. This way, you will be able to taste the flavours and textures of your food. Many of us are guilty of eating while doing something else like watching TV, which can often result in eating more than we need to feel satisfied. Being mindful will prevent you from feeling uncomfortable, ensuring you can focus on the act of eating. Your food will taste better and you will be more likely to listen to your body and know when you are full.
Remember that diets can rarely bring you lasting results. Most of the time, you end up depleting your body of the vitamins and minerals it needs. You may be able to see some results short-term, but over time any weight you have lost will come back, as dieting is never a sustainable change you can commit to. Instead, it is advisable to develop a healthy lifestyle that will allow you to track your progress and increase your motivation to make healthier lifestyle choices. Moreover, dieting can sometimes create a restrictive relationship with food, which can make losing weight even more difficult.
Track Your Progress
Finally, it might be helpful to keep a food journal, where you can track your progress. This way, you can keep track of what you eat, how much, and the effect different foods have on your body. As a result, you can use your food journal as a tool to determine how much and what you should eat every day to achieve optimal health. If you are not tracking your diet, it might be difficult to see how many times a month you go out to eat or order in. Tracking your progress will also allow you to identify areas for improvement.