We talk a lot these days about the very hackneyed bikini operation, but deep down we all have something that tells us that in a month what we have not done well during the rest of the year will not be fixed. Therefore, fortunately more and more of us are trying to eat healthier on a regular basis but many times we do not even know where to start, or yes, but we need someone to remind us to give us the push we need.
Although at first it may seem like a bummer to eat healthier, it is because of the mistaken belief that eating healthy is eating lettuce and little else. And no, if pretending to eat healthier or take off the kilos of the whole winter in three days we dedicate ourselves to eating only 4 vegetables, not only will we not be eating healthily, we can fall ill.
The way forward to eat healthier
- Cook more, it is the best way to really know what you eat.
- Introduce small changes little by little, such as changing animal fats (butter) for other healthier vegetables such as extra virgin olive oil.
- Do not be overwhelmed, you do not have to spend the day counting calories, but rather to eat a varied diet in which we can eat almost everything, simply try to eat more fresh foods and avoid processed foods whenever possible.
- Get used to reading labels when we have no choice but to buy some processed food. Believe me, you will not want to eat a lot of things.
- Stopping to think about how one feels after eating, as soon as one begins to "change the chip" one begins to feel much more vital after eating.
- Drink more water, every cell in our body appreciates every sip.
Eating healthier involves moderation, not deprivation
Another misconception about trying to eat healthier is believing that doing so harms your social life, that you become the weirdo of the gang. We return to the same thing, eating healthier does not mean never eating an ounce of chocolate or a hamburger again, it means that if one day you feel like a piece of chocolate, at lunchtime try to change the potatoes or rice for more vegetables and if you go out with friends to have some hamburgers that are not accompanied by the extra-large portion of fries, the XXL sugary drink and a super ice cream for dessert. Moderation is the first small step to a big change.
Definitely,
- Being able to treat yourself once in a while helps to stay motivated, but always with common sense.
- Watch the size of the plate, the day we go to eat something more "forceful" better serve as a dessert plate because our brain always feels happier with a plate full of something we like, even if the plate is small.
- Eating slowly, savoring each bite a smaller portion will leave us equally satiated.
- Eating in (good) company, which will make our meals more enjoyable and more pleasant for us. Eating watching TV or in front of the computer makes us eat more without even realizing it.
- Avoid the strongest meals before going to sleep, as it is better to leave them for the hours when we are most active and, if after a whim, we can take a good walk, all the better.
You can also eat by sight, even healthy food
I have known people who said they did not like vegetables or fruit, when they had not tried half a dozen in their life. We must lose fear of them, among the hundreds of fruits and vegetables of all colors and flavors that we have at our disposal, it will not be difficult to find some that we like, that without taking into account the thousand and one ways of preparing them. Later we will not be able to live without them, as they give color to our dishes, make them more attractive to the eye and more palatable.
It is not necessary to live on raw or simply boiled vegetables when you want to eat healthier, they can be used in scrambled eggs, in stir-fries to accompany rice, pasta or meat and fish dishes. They can also be used to make healthy snacks.
Pasta and rice can also be healthier
It is simply a matter of eliminating or reducing refined carbohydrates like white sugar or white flour quite a bit, not eliminating them. Instead, we can take slow-absorbing carbohydrates such as pasta made with whole grains. Legumes are also a good source of carbohydrates to consider.
Eliminate all fats from the diet? Of course, not
Despite the bad press that fats have, it seems that if we want to eat healthier, we must banish them forever, the truth is that we need to ingest small amounts of it for our body to function properly, even if what we want is to lose weight, we have to eat a small amount of fat daily, but good fat.
- The good fats, which are plant - based unrefined oils such as extra virgin olive those containing foods such as avocados, nuts (provided they are raw or roasted without salt instead of fried) or some seeds like pumpkin seeds or sesame. Also important in the diet are fats rich in omega-3 and omega-6 such as those of oily fish (salmon, sardines, mackerel ...)
- The dodgy fats to avoid are saturated fats of animal origin such as those from red meat or butter and trans fats that are mainly found in processed foods such as margarines, industrial snacks, industrial pastries, etc.
Eating healthier, does it mean eating tasteless food?
It is important not to consume too much salt, but that does not mean that healthy food is not tasty.
- The salt can be reduced gradually and not about getting to eat without salt. Sometimes it is enough to leave out industrial snacks.
- It can be substituted for aromatic herbs and spices.
Don't forget about proteins
We can think that eating healthier means having to think green and give up the "chicha" and as I have already told you above this is not true. Our muscles "feed" on proteins, they are necessary to keep our body toned and must be ingested in the right amount, which is estimated at approximately 1 g of pure protein per kg of body weight per day. That is, an average of about 75 g per day for a person of average height.
But eating healthier, doesn't it leave you hungry?
It is also not true that eating healthier leaves us hungry, fresh foods contain higher amounts of fiber that helps us feel satiated and satisfied after eating and the sensation lasts for hours, since its digestion is slow.
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