10 Easy Ways to Healthify Your Diet for Weight Loss
A complete diet overhaul may seem overwhelming and even downright impossible. But there are ways to make your diet healthier and lose weight in a sustainable way without making huge changes all at once.
You can start by incorporating some of these easy tips into your lifestyle. You will manage to turn your regular diet into a healthy and sustainable one, all the while reaping the numerous health benefits that come along with it.
Slow down your eating
How fast or how slow you eat can affect the quantity of food you consume and consequently the number of pounds you are to gain. In short, pace influences appetite and weight.
If you don’t want to gain weight, studies suggest you slow down you eating. That’s because it takes 20 minutes for your brain to get signaled that you’re hungry or full. So, if you eat more slowly, you allow your brain to get the message that you’re full.
Avoid grocery shopping without a list
There are two things you should always take care of in terms of grocery shopping. Always make a shopping list and never go shopping on an empty stomach.
When you don’t have a clear idea what you’re going to buy, you fall victim to impulsive purchase and end up with all sorts of products you don’t really need. In addition, hunger can intensify your impulses and make you buy unhealthy items.
So, always be prepared with a shopping list and a full stomach!
Eat eggs for breakfast
Eggs are one of the healthiest go-to options for breakfast. They are rich in protein and essential nutrients, such as choline.
Starting your day with eggs is a good way to feel satiated from the early hours of the morning. This will help you consume around 250-450 fewer calories throughout the day and facilitate a better weight maintenance overall.
Replace frying or grilling with baking or roasting
How you prepare your food can seriously influence your health and the way you feel.
The main reason is that certain forms of cooking, like grilling or frying, promote the formation of toxic compounds linked with diseases such as heart disease and cancer.
To make your food healthier and free of harmful compounds, opt for baking, broiling, roasting or stewing and the like.
Cook more at home
People who cook and eat at home are more likely to have a healthier diet than those who eat out.
That’s because you control the ingredients and know exactly what you put in the food. Unlike takeouts or restaurant orders, you don’t have to worry about any unhealthy or high-calorie ingredients.
And if you have any leftovers, you can use them to prepare another healthy meal the following day. It’s a win-win for your health and budget!
Prepare at least one new recipe per week
Home cooking is healthier, so why not make it more interesting as well? One way to spice it up and avoid preparing the same recipes over and over again, is to try a new recipe every week.
A new recipe can help you discover new ingredients and increase your nutrient intake to benefit your health. You can also try to adapt your favorite recipe and make it healthier. For recipe ideas, click here!
Consume whole fruits instead of fruit juice
Fruits are packed with fibers, vitamins and antioxidants that play important parts for our health.
Due to the fiber content, the sugar released by fruits is usually digested slowly and does not spike the blood sugar level. Fruit juice, on the other hand, does not have the same effect.
Lacking the chewing resistance of whole fruits, it is usually made of concentrate and sugar, possibly as much as sugary drinks, and rapidly increases your blood sugar levels.
Avoid “diet” foods
There’s nothing more deceiving for weight loss than the so-called diet foods. Whether they’re called fat-free, low-fat, low-calorie or fat-reduced, they have all been processed and stripped of their natural ingredients (like fat) and flavor.
In compensation, they are often loaded with sugar and other unhealthy ingredients that add flavor and texture but make them higher in calories than their full-fat versions.
Eat popcorn instead of chips
Popcorn is often considered junk food, but it is actually quite a healthy snack substitute. Being a whole grain, it is loaded with fiber and nutrients and a good carb choice.
The secret to keeping it healthy is the way you prepare it. Try microwaving it at home or buy air-popped popcorn to enjoy all its benefits. For more info on popcorn benefits, see also 6 Surprising Foods You Can Eat Without Gaining Weight.
Take omega-3 and vitamin D supplements
42% people in the US are vitamin D deficient. This fat-soluble vitamin is good for bone health and the immune system and can be found in fatty seafood. Omega-3 fatty acids can also be found in fatty seafood and can reduce inflammation and promote brain health.
If you’re not a fan of fatty seafood, another option to get your vitamin D and omega-3 is from supplements. Most of the times, there are supplements containing both, so it’s also convenient, apart from healthy.