A healthy diet is essential for maintaining and managing a healthy body. Additionally, it prevents the onset of several chronic diseases and illnesses. Whether you’re on the crux of eliminating significant amounts of sugar, fats and salt from your diet or struggling with making big changes to your diet, here are some tips that might help you make the transition to healthier living easier.
Tips For a Healthier Diet
Eating slowly is strongly correlated to how much food you eat. When you eat slowly, you chew slowly, doing this sends signals to the brain that you are getting fuller with each swallow. However, it is important to note that the brain takes about 20 minutes to receive these messages. Hence, by eating your food slowly, you will be giving your brain enough time to let it know that you are getting full or are already full. How much of what you eat and how sated you feel is controlled by hormones, which are responsible for telling the brain if you are full or hungry. Moreover, research has shown that eating slowly will significantly lower the total number of calories consumed at meals causing an individual to lose weight.
One simple way to change your diet for the better would be to switch to whole-grain bread instead of the traditional refined-grain option. By avoiding the consumption of bread made from refined grains you are essentially avoiding the many health conditions that are linked to it such as heart disease, type 2 diabetes and cancer. Whole-grain bread is not only a healthier option but it also comes with a number of benefits for the health. These types of bread are high in B vitamins, fibre and several minerals including iron, manganese, zinc, and magnesium. It’s better to get a bread that has an abundance of grains and whole seeds as well. And as a side note, ensure that you read the label carefully before making a purchase.
Include Greek Yogurt
The addition of Greek yoghurt will go a long way in keeping you healthy and trim. Greek yoghurt is essentially strained of whey, which is the watery part of the milk, this makes the consistency of Greek yoghurt thicker and creamier than regular yoghurt. Additionally, this makes Greek yoghurt higher in (good) fat and protein as compared to regular yoghurt. In a nutshell, Greek yoghurt not only keep feeling fuller for longer, but it also helps you to maintain your appetite. The sated feeling that you get from Greek yoghurt ultimately curbs your cravings. In addition to helping you manage your calorie intake, Greek yoghurt consists of relatively fewer carbs and lactose than regular yoghurt, making it a perfect snack for people who are lactose intolerant or have adopted a low-carb diet. Grab non-flavoured, pure Greek yoghurt so as to avoid the added sugars and other unhealthy ingredients that are usually found in regular yoghurt.
Eggs For Breakfast
Noted for its nutritional content, eating eggs for breakfast will leave you feeling sated for the entirety of the day. Studies have shown that people who consume eggs in the morning essentially eat fewer calories throughout the day, or to be more specific, over the next 36 hours. This helps to lose weight and combats cravings. The practice of eating eggs at the beginning of your day is especially helpful if you are on a high-protein diet and workout in the morning. Ultimately, including eggs into your breakfast or replacing your entire breakfast with just eggs will help you achieve your weight and health goals.
Increase Your Protein Intake
Besides being a powerhouse of nutrients, proteins play a big role in keeping you feeling sated. Studies have found that people who increased their protein intake consume fewer calories each day. Additionally, proteins are necessary for building muscles and retaining muscle mass, which affects the rate of your metabolism. A diet consisting of a high protein diet increases the calories you burn per day. Ensuring that you meet your daily protein intake will prevent age-related muscle and weight loss. If you are prone to snacking between meals, include healthy high-protein foods such as Greek yoghurt to feel sated for longer periods of time and curb cravings, making you less likely to overeat. Other sources of food that are high in protein include peanut butter, eggs, dairy products, lean meat and beans.
Water is crucial for our survival; it nourishes our cells, organs and tissues which require water to manage bodily functions and regulate temperature in the body. Research has shown that consuming adequate amounts of water leads to weight loss and even increases the number of calories you burn each day. Another helpful thing to note is that drinking water when you’re hungry helps to limit the number of calories you consume. The next time you are craving for some junk food, try drinking some water instead. This will keep trick your brain into thinking that you are full and sated.