Diet For Good Health – All beginnings are difficult. But not with us! So that you have the easiest possible start and can get started right away, we have put together a few simple tips for you that will help you get started very quickly. Our tips for beginners will help you to make your diet healthier in the long term.
Diet For Good Health – There are no fixed rules, but some guidelines put your eating behaviour on the right track. If you can’t implement all the tips at once, simply add a tip every week!
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Table of Contents
1. Clean The Slate Diet For Good Health
Tabula Rasa: At the beginning of a change, it helps to clear the air first. Leave the past behind and head for new shores: clear out your fridge, pantry, or kitchen. Cut out processed, high-sugar, and high-fat foods. Go shopping and stock up on fresh groceries. It is best to only buy groceries for the next few days. Long-term deposits are therefore taboo. They only tempt you to access them more often. The advantage: You will automatically plan your meals better in everyday life. And you have to throw away less food because it goes bad.
Free your home from all calorie bombs, unnecessary temptations or things that tempt you to “eat more”. So get rid of your favourite sweets, ready-made or white flour products.
Any body-friendly grocery list needs tons of fruit and veg, lean high-quality dairy, whole grains, and moderate amounts of high-quality lean meat and fish.
2. Less is (s)t more
Back to the roots: Choose foods that are processed as little as possible. Highly processed foods include spreads, breakfast cereals with added sugar, ready meals and ready-made sauces. Of course, “processed” doesn’t always mean unhealthy. Oatmeal, for example, organic natural yoghurt or tomato passata are industrially processed products and still valuable and healthy. They contain no artificial additives. However, finished products containing many ingredients and many hidden calories are problematic. Do you know all the ingredients and do you know what they do? Even. On the other hand, if you cook for yourself, you know what’s on the plate!
3. Water March
Drink at least 2.5 litres daily. This boosts your metabolism, promotes satiety and reduces cravings. Choose water, unsweetened tea, or coffee in moderation.
Liquid calories are unnecessary calories: They cannot replace food, but they do increase your hunger. This makes them real fatteners. Even fruit juices considered natural or healthy have the same sugar as soft drinks, even if this is natural fructose. So do without juices, spritzers or sugary soft drinks and stick to water or unsweetened teas to cover your fluid needs. You should not only avoid alcoholic beverages because of their calories but also because of their harmful effects on health. Like smoothies, milk is not a drink, but a food!
4. Groceries In One Place for Diet For Good Health
No power of seduction: From now on you only keep food in a certain place. This applies to your home as well as to your workplace. Use one or a maximum of two rooms at home, such as a pantry or kitchen, for your groceries. Fridges and freezers are also allowed. Limit the storage of other groceries to as few compartments as possible. Restrict free access to anything edible to your chosen locations. This is particularly important at work – nothing eatable belongs here because otherwise, you run the risk of eating on the side without really noticing it.
5. Diet For Good Health – Attention, Please!
Eat consciously! This is not a hackneyed phrase, but a secret of success. Food is one of the basic human needs – give it the attention it deserves! Therefore, try to turn off all incidental activities while eating, ie no smartphone, television, reading, games or the like. Focus only on the ingredients and the taste of your meal. How does your food smell? What does it look like? How does the first bite taste? How does it feel in the mouth? You can answer all these questions much better if you are not distracted. Enjoy your food with all your senses.
6. Take Your Time
Good things take time: take enough time to eat. In this case, enough means not only until your plate is empty, but also when you feel full. Because it only occurs after 20-30 minutes. If you wolf down your food, you will eat more than you need to be full. Extending a meal can be a challenge. But it’s worth it because you learn to enjoy it more slowly and consciously simultaneously. Consciously taking this time in everyday life, can also become a small relaxation loophole. Just you and your food.
A few tricks to further slow your eating tempo: Try eating with a cake fork or teaspoon, for example. Smaller plates also slow down the meal. Even if you get a second helping, it takes longer than eating everything right off the big plate. In addition, the portions automatically appear larger on a small plate. Here you can trick your psyche.
Learn to enjoy! You perceive the taste better and important messenger substances are released when chewing, which make you full sooner. Also, try to chew each bite for as long as possible. You are welcome to take small breaks during the meal and put the cutlery aside in between.
7. Cook Gently Without Fat
It all depends on the preparation: cook your food at the lowest possible temperatures, for as short a time as possible, and with little water. Because vitamins are very sensitive to heat and easily transfer to the cooking water. The more water you use for cooking and the higher the temperature, the more vitamins are lost.
If you prepare something in the pan, it is best to use little and high-quality fat (such as rapeseed oil). With coated pans and pots, this is no longer a problem these days. Use as many fresh ingredients as possible. In this way, you also reduce packaging waste.
8. Out Of Sight Out Of Mind
Avoid buying unhealthy and high-calorie foods altogether. But there’s one more thing you can do to lessen the temptation: Don’t stockpile groceries that you label “No, I’m not going to get them again.: sugar, alcohol and finished products.
Because once these foods are there, they will tempt you to eat. Best of all, you don’t buy anything at all. Is there whatever is left over from the last “sinful” purchase? You should ban these freely lying figure traps from your home and workplace – they are an invitation for uncontrolled access.
9. Formula for Success: 3 Meals
To lose weight successfully, you have to eat. Sounds paradoxical? But that is exactly the secret because your metabolism should remain active. To do this, you have to give him a task in which you eat food. Eat 3 main meals throughout the day for which you take the necessary time. Not even pushed something in and ticked off. If your stomach growls in between, have a healthy snack ready. If you are hungry, your body shuts down completely or you are overwhelmed by food cravings in the evening. Even if you “manage” to restrain yourself over a certain period, there is a long-term risk that the yo-yo effect will set in. Then everything would be for nothing… so, bon appétit!
Giving your memory a boost: Set yourself a small task every week that will remind you of the path you are currently on. For example, this could be a pros and cons list for the new behaviour. Write down on a piece of paper what you think are the reasons for losing weight and what you think could speak against it. The list should always catch you when you risk slacking off and falling into old patterns. Remind yourself WHY you started and what’s on your pro list page.
Place this list in a visible place (e.g. on the refrigerator, the bulletin board or in the mirror). This ensures that extra portion of motivation every day. In the same way, you could consciously buy 3 types of vegetables for your Diet For Good Health the next time you go shopping that you have never tried before. It’s fun and helps to get out of the old routine. Challenge yourself.
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