Simple but important tips for having a healthy diet and proper nutrition
1- Eat slowly
Eating speed is related to the amount of food you eat and weight gain
Appetite depends on hormones, how much you eat and how you get full. These hormones tell the brain whether you are hungry or not
However, it takes about 20 minutes for your brain to receive these messages; Studies have shown that eating slowly can reduce the number of calories you eat and help you lose weight
2- Choosing wholemeal bread instead of cleaned
You can easily make your diet a little healthier and choose wheat bread instead of white bread
As with refined grains, which have been linked to many health issues, whole grains are associated with a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer
They are also a good source of fiber, B vitamins and several minerals such as zinc, iron, magnesium and manganese
They are also a good source of fiber, B vitamins and several minerals such as zinc, iron, magnesium and manganese
3- Do not buy without a list
When shopping, there are two important strategies to follow
Make your shopping list ahead of time and do not go to the store hungry
4- Eating eggs, preferably for breakfast
Eggs are incredibly healthy, especially if you eat them in the morning, which are rich in high quality protein and many essential nutrients that people often do not get enough of
Eating eggs in the morning increases the feeling of satiety. It has been shown to help people consume fewer calories over the next 36 hours, which can be very beneficial for weight loss and a healthier die
So do not forget the egg diet
5- Drinking enough water to have a healthy diet
Drinking enough water is very important for your health
Numerous studies have shown that drinking water may help you lose weight, maintain weight, and even slightly increase your daily calorie intake
They also show that drinking water before meals can reduce appetite and calorie intake during the next meal in middle-aged and older adults
In other words, the most important thing is to drink water instead of other drinks
This can greatly reduce sugar and calories
6- Grill or boil instead of frying
The way you prepare food can dramatically change the effects
Frying and grilling are all popular ways to prepare meat and fish
All of these compounds have been linked to several diseases, including cancer and heart disease, and are not a good way to eat a healthy diet
7- Have a good sleep
The importance of good sleep can not be underestimated
Sleep deprivation impairs appetite and often leads to increased appetite, which leads to increased calorie intake and weight gain
In fact, people who sleep too little gain more weight than those who get enough sleep. Sleeping also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune system function
8- Eat popcorn instead of chips
Surprisingly, popcorn is a whole grain that is high in nutrients and fiber, and its use is one of the ways to have a healthy diet
9- Choose healthy oil in your diet
Unfortunately, soybeans are processed and vegetable oils are consumed more in the last few decades
These include soy, sunflower and canola oils. These oils are high in highly processed omega-6 fatty acids, but low in omega-3s
The ratio of omega-6 to omega-3 can also lead to inflammation and be linked to chronic diseases such as heart disease, cancer, osteoporosis and autoimmune diseases
These unhealthy oils are traded for healthier alternatives such as virgin olive oil, avocado oil or coconut oil
10- Use smaller plates
It has been proven that the size of the plate can affect the amount of food eaten
Studies show that when food is served in a large bowl or on a large plate, people tend to eat up to 30% more
By eating on a smaller plate, you can trick the brain into thinking you are eating more
