There are so many different kinds of diet these days, as people are looking for more ways for their bodies to fit their ideals. However, some strict diets completely strike out essential nutrients from its regime and your body may not be able to adapt to it, and it is just taxing on your health. That is why, before going on any diet, people are encouraged to seek advice from their doctors.
With all these diet frenzy, is it really necessary? They definitely do pull fast results if the participant is consistent, but it all comes with a price.
Dehydration, cravings, fatigue, headaches, constipation, menstrual irregularities are some of the many side effects that come with improper nutrition balance.
There is still a safe and simple way to get a healthier body just by changing our lifestyle habits. Incorporate these eye-opening tips into your routine, and you will definitely feel more fulfilled.
#1- Chew Slowly
Studies have shown that people who chew faster are 115% more likely to develop obesity. Your appetites are controlled by hormones and it takes about 20 minutes for your brain to receive messages that you are full. So eating more slowly would give your brain the time it needs to perceive that you are full. Thus, it prevents excessive eating and unnecessary calories. If you can recall the sunnah of our prophet, he chews his food at least 30-40 times.
#2- Shop with a Grocery List
If you shop with a grocery list, you are more likely to save a lot of money on foods you don’t need, hence saving yourself from binging the food you brought home. Not knowing exactly what you need makes room for impulse buying. So prepare a list ahead of time and stick to what you need to get. Another tip to go with this is do not go to the store hungry, as hunger can further exacerbate your impulses.
#3- Eat Eggs for Breakfast
Breakfast is the most important meal of the day. Ideally, when you want to lose weight, you should eat lesser calories than you ought to burn during the day. Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be helpful for weight loss. Another option is to eat foods high in protein as it is the enzyme found in protein that inhibits hormones for appetite.
#4- Bake or Roast Instead of Frying
This is a straightforward method of how to eliminate unhealthy oils from our diet. These oils can also create harmful compounds when fried or grilled. Get an air-fryer as a substitute to traditional frying. It absorbs oil from precooked food and does not incur double frying reducing up to 80% oil intake. Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide.
#5- Eat Your Greens First
The best way is to have more greens than carbs on your plate. But if you’re not used to so much greens, at least eat them before carbs. Eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes
#6- Limit or Eliminate Sugary Drinks
They are loaded with liquid sugar, which we know is detrimental to our health. Also, your brain doesn’t register liquid calories the same way it registers solid calories. This means you don’t compensate for the calories you drink by eating any less. If you still need some flavour to your beverages, go for sugar-free or reduced-sugar options. Limit them to once a week or just don’t drink them at all!
#7- Eat from Smaller Plates
Eating from a small plate tricks you into thinking that you are eating a lot more as the plate is fuller. While a big plate on the other hand, will give you the illusion that your food is too little making it more likely for you to overeat. Studies have supported this and shown that people tend to eat as much as 30% more when their food is served in a large bowl or on a large plate.
Some of these tips will help you portion your food better, while others help you with a better nutrition guide. Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without compromising on the foods you like.