6 ways to tweak your diet for better eating habits in 2020 ?
Now Explain:
(1) Get your proteins – Maximising protein consumption is at the top of the list, and rightly so, because this macronutrient is the basic building block of the skin, muscles, bones, and hair. Protein is also responsible for preserving the body’s muscle mass which keeps the metabolism running on full throttle. Moreover, protein staves off hunger by keeping us satiated for extended periods of time, which is a huge plus when it comes to avoiding mindless nibbling. To get enough of this valuable nutrient, it is recommended to include at least three ounces (85gms) of lean meat alongside every meal or at least half a cup of legumes. Greek yoghurt, egg whites, and peanut butter are the best bet for a healthy and protein-rich breakfast.
(2) MAINTAIN A FOOD LOG -Maintaining a food log is an effective way to hold yourself accountable for your dietary choices. It comes in quite handy during outings, which is the time when your diet is most likely to go off-track. Better food decisions can be made if we know what we are putting in our mouths. If notebooks are a hassle, use mobile applications.
(3) INCLUDE PLANTBASED FOODS -Fruits, vegetables, nuts and legumes are known for their protective properties against type 2 diabetes, cancer and obesity. Eating plants doesn’t have to be an unbearable chore and can be made fun and simple by gradually adding veggies to your favourite meals, for example toss in some chickpeas into your salad instead of chicken and replace the meat in your taco with beans.
(4 )MINDFULNESS IS THE KEY – To avoid impulsive and excessive eating, it’s important to turn away the smartphones, laptops and other distractions while you consume your meals. Our body gives us subtle cues on hunger and satiety, which can only be picked up if we are mentally present during the whole eating experience.
(5) GIVE INTERMITTENT FASTING A GO – Intermittent fasting involves eating only during a window of a few hours, and abstaining from food for the rest of the day. This dietary approach has its own health benefits as the current body of research suggests. The fasting periods act as a safeguard against unnecessary snacking as you dedicate less time on eating each day. Fasting also pushes the body in a fat-burning mode in which the body starts mobilising ketones for energy instead of blood sugar once the liver runs out of its fuel reserves.
(6) BE CREATIVE WITH RECIPES -Eating healthy can turn out to be boring, and to combat the monotony, it’s best to try out new healthy recipes that are both delicious and nutritious. To seek out new preparations, you can scan through the food section in newspapers, cookbooks and the internet. Also, sharing your recipes on social media may encourage you to commit to this exciting venture, and also inspire others to join in.
Health4u 