Are you sick of being deprecated and bullied by your friends because of your physique?
Or are you tired of the same unhealthy diet that you consume every day?
Or maybe you can’t fit into your new pair of Zara jeans?
Or is it simply that your doctor has advised you to shed a few pounds?
Whatever the reason, switching to a healthy lifestyle from a complete erratic one is never easy. Whether you’re trying to lose weight post-partum or just got a sudden realization that you need to take care of your health, it’s never too late to start all over again. And the best part is that you’re not alone in this struggle. Approximately half a million people are fighting this weight issue every day.
However, FitnessFreaker would not let you go through all this alone because we’ve brought you everything that you need to know about eating healthy. From your diet regimen to the size of your potions and the amount of calories that you need to consume on a daily basis, we’ve got it all covered. All you need to do is relax back on your chair and give this a thorough read. I guarantee you that in the next five minutes, you would be even more determined to start a healthy life.
You can’t just start your journey of clean eating if your body is not prepared for it. Cutting down on unhealthy stuff like fats, sugar and alcohol can send the body into serious cravings and you would find yourself losing motivation with every passing day.
So the key to persistence is to mentally prepare yourself and then cut down on your favorites slowly and gradually so that your body doesn’t realize that it’s getting deprived of something substantial.
Before you sit on the roller coaster of your perfect life and start your ride, you need to learn how to differentiate good food from bad food. The first part in getting healthy is to start clean eating and clean eating means eating real food.
Now many of you might ask what real food actually means?
Real food is basically all those substances that grow naturally and do not undergo processing. Meat, fruits, vegetables, fish, eggs and nuts are the prime examples. On the other hand, every real food that goes through fourteen steps of processing to reach your doorstep is completely devoid of nutrition and not healthy at all.
It is of utmost importance that you keep a strict check on what you eat and how much you eat. Managing the caloric intake is the key to an ideal body weight. Be it a bar of chocolate that you unconsciously took out of your fridge or a sandwich that you grabbed from the supermarket on your way to work, everything has to be charted and measured.
Many applications are available these days to count the calories in your food and help you maintain a record so you no longer have to carry a pen and paper everywhere. Your smart phone can do the job for you! To lose weight, it’s necessary that you burn more calories than you’re consuming.
Consuming 2000 calories from pizza and gingerbread cookies is quite different than getting the same amount of calories from fruits and meat. It’s the quality of the calories that matters the most.
Every nutrient does a specific function in the body and works as a fuel in a different way. You can’t expect carbohydrates to give you muscle mass and proteins to provide you energy, right?
A balanced diet contains all nutrients in a standardized quantity so your body doesn’t stay deprived of anything.
If you’re a newbie and have no idea how to take your first step towards clean eating, here’s a complete list of things that you need to keep in mind before preparing your meals.
Pulses, grains and beans are enriched with carbohydrates that are essential for providing you with energy. Carbohydrates are the actual fuel of the body. If you cook a big bowl of kidney beans or grains once a week, you can use it as a base or as a side for other healthier meals like breakfast cereal or a salad bowl.
If you’re addicted to tea or coffee then it’s of utmost importance that you use no cream or sugar in it. The damage that white sugar does to your body demands a whole new article so we won’t be discussing it here but to sum it up, you’ll feel healthier and active once you cut down on sugar.
It is way better to have five small meals rather than having three big ones. Cut down your portions to small servings and try eating something after every three hours to keep your body energized.
How would you feel if I tell you that you can cut down on many high caloric foods and substitute them with something that would taste almost the same? Excited, definitely.
So next time when you plan making a bowl of mashed potatoes, swap half of the potatoes with mashed cauliflower. This would give you the nutrition of cauliflower and cut down on the high amount of starch present in potatoes.
Be it your steak, fillets, fries or even vegetables, take the help of your oven. Always go for grilling and baking instead of soaking your food in a liter of oil. Baking at high temperature gives the food a crispier taste and an amazing flavor.
It’s good to be vegetarian once a week. This would give you more time to be creative with the vegetables and even eat a lot of them. If you’re a vegetarian already, being vegan for a day would be the best option.
Leading a healthy life doesn’t have to be torturous. You are definitely allowed to snack but instead of donuts and burgers, how about some fruit salad and nuts?
Festive drinking is not harmful but if you’re consuming more than two units of alcohol a day, you’re definitely doing more damage than you think. Cutting down on alcohol would not only help you achieve your dream weight quicker but would also save you from dreadful liver problems in the long run.
If you’re the sort of person who stops by at the grocery store before work to grab a sandwich, be ready to change yourself for good. Homemade food is not just healthier for you but would also give you a chance to experiment with raw food and create something fantastic.
Make a habit of adding salad to your plate when you sit for lunch or dinner. Not just that, also finish the salad first before you move onto your main course. This would leave less room for the high caloric stuff and you’d eventually end up eating less. Don’t worry, the salad would be enough to compensate for the vitamins that you might have missed in your main course.
Breakfast is the most important meal of the day and you wouldn’t want to waste it by having a bowl full of carbohydrates. Try adding savory proteins to your breakfast portion as this would keep you fuller for longer and you wouldn’t have to face the trouble of sugar crush halfway through the morning.
Egg yolks are saturated with fat and if you’re too fond of eggs, try cooking them a bit differently. Add twice as many whites as yolks in your omelet or frittata and you’ll have the exact boost of proteins that your body needs.
Different colors of the fruits and vegetables actually signify the presence of concentrated vitamins, antioxidants and minerals in them. Eating different colored fruits and vegetables mean that you’re consuming a diverse range of nutrients.
Seeds are tiny but loaded with the nutritional punch that your body would love to have. Chia, pumpkin flax and quinoa are some of the best choices that you can opt for. Add them in your yogurt, granola or cereals and enjoy a rich combination of flavors all day long.
This might sound a little weird but human mind works in a surprising way. By eating in a smaller plate, you’ll be actually tricking your mind into believing that you’ve had a full plate of food and you’ll feel more satisfied this way. Believe me, it’s the best way to avoid cravings after every two hours.
Just a few changes in your diet can have a tremendous effect on your overall well being. If you’re an individual with no willpower to give up on your junk food, may be a little alternatives can help you go a long way on your path to a healthier body.
Determination and consistency is the key to attaining your goal. It is totally insane of you to cut down on junk food just because your doctor or a friend said so. This would turn out to be a real torture to your body in the long run and you might find yourself failing miserably with this new perfect life.
Instead, look at the far bigger picture and consider choosing this path to attain a leveled up life. Don’t think of it as a suffering but instead look at the positive changes that it’s going to bring in your life because clean eating does not mean deprivation. Besides, it’s never a sin to have a bite of ice-cream or grab a mini pizza once in a while.
Following this guide for a couple of days would actually make you notice a tremendous change in your health. I guarantee that you’ll feel active and less fatigued throughout the day.
Many of you might come up with the question as to what’s the best plan for a diet. Whichever plan helps you stay consistent is the best one for you. Don’t become the creature of habit, do what makes you happy and keeps you contended with life. Good luck with your clean eating!