If you want to lose weight, we all know that a healthy diet should be the first priority. Sure, exercise is essential, but diet is the central issue when it comes to sustained weight management. In this article, I hope to give you some simple yet effective ways to make healthy changes in your daily diet.
1. Make sure that you eat at least some healthy fats in most of your meals. This is essential for maintaining the body’s proper fat burning and muscle building hormone levels. Adequate healthy fats in your diet also helps to keep one’s appetite under control.
The best sources of dietary fats are: raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (which has the highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of conjugated linoleic acid, which is one of the healthy fats, and which can help burn body fat and build muscle).
Here’s a tip you can try – eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about half an hour before meals. What this will do is to quell your appetite and it also gives your body some protein, fiber, and healthy fats. This means that you will not consume as many calories overall at your meals, and get more nutrition at the same time due to the high nutrient content of the nuts.
2. Try to eat a high-quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans, give good appetite suppression so you can control your calorie intake easier.
Getting ample quality proteins also helps you to build lean muscle (if you’re working out hard regularly) so that your metabolism can run at a higher rate from the body’s extra lean muscle.
Eating sufficient protein at most of your meals also helps your body to control blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.
3. Although I’m not totally in favour of extremely low-carb diets, I do believe that one of the main reasons that so many people struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars day in, day out.
All fruit has sugar but the natural sugars in whole fruits and berries are OK because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar. Also, the processing of these juices removes the fiber from them.
In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. I usually recommend that people reduce their intake of grains and focus their carbohydrate intake on fruits and vegetables exclusively. Just doing this step usually helps people to start managing their weight more easily.
Try to follow these 3 tips for eating a smarter, healthier diet and I’m willing to bet that you will soon have a leaner body and a lot more energy.
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