Even the healthiest diet can stand a few tweaks to better support your health goals. If you are trying to lose weight, build muscle, and have steady energy, the tips below can help a great deal. Keep things as simple as possible and try to avoid adding fat when cooking.
Boost Your Protein Intake
A diet high in protein can help you build muscle mass, make you more efficient at burning calories, and fill you up for a much longer time after each meal. Incorporating protein into your snacks as well as your meals can extend the time between meals and allow your body to burn up what you have eaten before your next meal or snack.
If you eat meat, strive for leaner cuts, cooked without char. For pescatarians, add another serving of salmon during the week for the omega 3 benefits. Vegetarians who consume dairy and eggs would do well to add an egg, particularly in the morning, for long-term fullness, and vegans will want to up their intake of nuts and nut butter.
Start Each Meal with Greens
While you may not be keen on a salad for breakfast, consider using tasty healthy recipes that incorporate greens early in the meal. Greens are extremely high in nutrients and roughage.
Starting your meal with greens can also slow the rate of carb absorption, helping you avoid a blood sugar spike and subsequent sleepiness. Consider fixing yourself a salad bowl, built from the bottom up with
- protein, such as a hard-boiled egg, chicken breast, or salmon
- sliced tomatoes for Vitamin C and fiber
- avocado for a healthy fat
- whole grains for energy and insoluble fiber
- greens, for Vitamins, minerals, and fiber
Use basic vinegar or lemon juice and oil to dress your salad and enjoy!
Increase Your Water Intake
In addition to always carrying a water bottle, consider adding water to your meals and using it as a way to help you slow down. Take one bite of food, then rest that fork. Sip water to allow your mouth to clear, then pick up the fork again.
Slowing down to make sure that your mouth is empty before you pick up your fork again may be a challenge if you tend to eat while doing other things. For those who work while eating, you may find that you fill up long before your plate is empty. This is all to the good, as adding water as a palate-cleansing tool and giving your stomach time to be sated is a terrific way to support a healthy gut.
Eat Whole Grains, not Refined
Whole grains are more filling and loaded with fiber. Even better, 2 to 3 daily servings of whole grains are terrific for your heart health and as a way to lower your cholesterol level.
Whole grains can include
- steel-cut oats for breakfast
- brown rice with a bean soup for low fat, filling protein on a cold night
- quinoa or millet on a big bed of greens with lean protein for a healthy lunch
If you are not eating much fiber right now, incorporate your whole grains slowly and be ready to add more water to your diet. Consider also increasing your roughage intake with raw fruits and veggies. Whole grain toast with peanut butter and some apple slices make for a simple breakfast and an excellent combination of protein, insoluble fiber, and roughage.
Skip the Juice, Eat the Fruit
If you are keen on smoothies, do your best to make sure that the contents do not rely on too much fruit juice. Fruit juices can cause a glucose spike and an insulin production bump that can be quite exhausting.
Consider a smoothie recipe that uses a nut or oat milk as the liquid base, then fill in with greens, berries, and a banana or avocado for a smooth texture. Do not forget the protein powder, but let the sweetness of the drink come from the fruit itself, not juice.
A healthy diet is a habit that takes time to build. Slow down as you eat and stop when you are satisfied. If you are struggling to stop overeating, consider your tummy like a tank of gas. Use water and time at each meal to make sure you do not get more than 3/4 full.