Choosing to eat healthy is the most efficient way to lose weight. But too many people associate the concept of diet with limitations and prohibitions. You can eat very well and balanced, without giving up almost anything. Let’s see how you can achieve your goal of following a healthy diet without falling by the wayside.
Think long term
People who are overweight or want to lose a few pounds usually want to do it in a short time, that is in a matter of weeks. And there appear the miraculous diets which are so dangerous. Normally these diets prohibit you one or several food groups, which is usually very dangerous to your health. Sometimes the short-term results are spectacular, with large weight losses, but as they do not get people to have a balanced diet and good eating habits, soon afterwards the overweight returns, and in addition other problems associated with the deprivations of the previous diet.
If you want to have a correct weight, you must think long term. Adapt your diet, exercise, and just be patient. If you eat everything, but in a healthy way, with time you will get used to eating well, and you will end up having an adequate weight and good eating habits.
Five meals a day
It is better to eat little at each meal but distribute the intake throughout the day. A good system is to have three main meals (breakfast, lunch and dinner), and two snacks. They could be distributed like this:
Breakfast (soon after getting up): cereals (bread, simple cookies, cereals), dairy and fruit.
Mid-morning snack: a piece of fruit or vegetables, a skimmed yogurt …
Food: a complete menu but in adequate proportions, with carbohydrates, fat, protein, and fiber. There must be vegetables and fruits.
Mid-afternoon snack: something similar to the snack in the morning
Dinner: a menu a little lighter than the food.
What to eat?
The ideal is to eat a variety of foods, respecting the food pyramid, and avoiding some products that are not very recommendable. In short, you should choose to eat more often fish and very lean meats, vegetables and seasonal fruits, cereals, legumes, nuts, and of course drink water. If you need fat, better olive oil. The rest, especially red meat, fatty cheeses, cream, whole milk, sweets, sausages, fried, battered, and the like you must leave for special occasions, and in small quantities
Also try to avoid precooked food, and if you go to restaurants, try to make sure the composition of the dishes. When you go to cook, choose to boil or steam, there are many ways to flavor the food if you use a lot of fat or fry.
If you really want to take care of your diet, you should do two things that have a lot to do with the organization:
Planning your meals will help you to control that you are eating healthier and varied foods. If you make a meal program, you can buy accordingly.
Writing in a journal what you have eaten will allow you to track your diet. I’m not talking about counting calories, but rather to see what kind of food you are having. There are apps on the market that allow you to do this type of control.
Consult a professional
Your doctor can give you good eating guidelines, but if you want to do a background job, you can go to a nutritionist, who can design a personalized plan. It will also answer all your questions about food, as we often have misconceptions about what can be healthy and what cannot.