Methods 1: Balanced diet.
1, eat 225-325 grams of complex carbohydrates every day. They are slowly absorbed and digested by the body, so they can provide more nutrition and maintain satiety for a longer time. It is recommended to add complex carbohydrates to the diet, such as whole wheat flour, sweet potatoes, oats and/or brown rice. Compared with single carbohydrates such as white bread and white rice, they contain more vitamins and nutrients. Choose wheat, miscellaneous grains or rye bread and whole wheat noodles.
If you like oats for breakfast, you can choose organic hulled oats.
The doctor may advise you to reduce your carbohydrate intake according to your personal needs.
2. At least half of the plates are filled with vegetables to achieve the goal of eating five servings a day. Vegetables are nutritious and can be easily incorporated into the diet. Eat more dark green leafy vegetables, such as kale, cabbage leaves, mustard greens, cowhide and so on. With olive oil, garlic, a little salt and pepper, delicious and nutritious dishes can be fried. Adding some spinach to the milkshake in the morning can unconsciously increase the intake of green leafy vegetables.
Next time you make burritos, you can add some sweet peppers and onions.
Noodles are suitable for adding vegetables. When making spaghetti or lasagna, add some mushrooms.
Don't be afraid to try new foods. If you don't like some vegetables, try other kinds.
3. Eat 2-3 servings of fruit and take more vitamins every day. Fruit is healthy and delicious. Eat an apple or pear as a snack in the morning and try to include more fruit in your diet. Add some berries or bananas to oatmeal or cereal in the morning.
Fresh fruit is very suitable for salad. Add some dried cranberries to taste, or use pear and goat cheese with some green leafy vegetables.
4. Eat healthy lean protein to get more energy. Protein helps build muscles and provides a stable energy source all day. Choose lean protein to avoid excessive fat intake. Good protein includes plant protein and animal protein. There is no uniform standard for how much protein a person needs to consume every day. You can consult a doctor or use an online calculator to calculate the specific weight. Healthy protein sources include lean meat from chicken, pork and turkey.
Fish, such as salmon, whitefish and tuna.
Nuts such as cashew nuts, almonds and pistachios.
Beans, such as black beans, spotted beans, white kidney beans, etc.
Lentils and chickpeas.
5. Choose healthy fat and provide 20-35% calories every day. You need to eat fat to keep your body running normally. However, you must choose the right fat. Look at the food labels and choose foods with low saturated fat content. Generally speaking, the daily intake of saturated fat should not exceed 20-30 grams. Get the healthy fat you need from avocados, salmon, tuna and jam. Monounsaturated fats and omega -3 fatty acids are good fats, so you should eat more. Increasing good fat intake can reduce bad fat in the body.
Foods rich in fatty acids include olive oil, nuts, fish oil and various seed oils. Adding these beneficial fats to the weekly diet plan can lower cholesterol and reduce the risk of heart disease.
Avoid trans fats and saturated fats. Trans fat, also known as partially hydrogenated oil, is an unsaturated fat commonly found in processed foods. Ingesting them will increase the risk of heart disease.
6. Eat less salt and reduce sodium intake. A small amount of sodium is good for your health. You can get enough sodium from a healthy diet. Cooked food does not add salt, and does not eat packaged food containing more sodium. Season with fresh herbs instead of salt, such as coriander, leek or dill.
Canned vegetables contain a lot of sodium. Try to choose fresh or frozen vegetables.
Ask your doctor about your sodium intake. If you have high blood pressure or heart problems, you may need to further reduce your sodium intake.
7. Drink at least 2.7 liters of water every day. Water is very important for health. Women drink at least 2.7 liters of water every day, while men drink 3.7 liters. Record the amount of water you drink and make sure your body gets enough water. Buy a cup with a clear scale so that you can measure your water consumption. Don't wait until you are thirsty to drink water to avoid dehydration. Take water with you to quench your thirst at any time.
If you do strenuous exercise on a hot day or stay outdoors for a long time, you must drink plenty of water to replenish your body with water.
Method 2: Mindfulness diet
1, be sure to consult a doctor before completely changing your diet. Doctors can give you a lot of advice. Don't be afraid to ask them for help. Ask your doctor about the best diet plan for you. Everyone's health and physical condition are different, so let the doctor give appropriate advice according to your specific situation. If you are interested, the doctor can also help you confirm a healthy weight and suggest an exercise plan that suits you.
Be sure to ask your doctor before taking vitamins or supplements.
Make sure that you eat out of hunger, not because of emotion. It is easy for people to seek comfort from food because of the influence of certain emotions. Pay attention to the purpose of eating and try to control yourself to eat only when you are hungry. If you find that you always eat too much, you can record the time and feeling of eating and find out your behavior pattern. For example, when you are stressed or sad, you may eat. Try another way to relax, such as walking or listening to podcasts.
Moderate enjoyment of food is a good way to celebrate, but if you always overeat when you are happy, it is recommended to celebrate in another way. Maybe you can arrange a trip or buy a new pair of shoes to reward yourself.
3. Enjoy the food and slow down the meal. It takes some time for the stomach to transmit the satiety signal to the brain. Slow down your meal, and you can avoid eating too much. In this way, when the brain finally receives the information from the stomach and feels full, you haven't eaten yourself. Slowing down the speed of eating can also help you to taste and enjoy food with your heart. Chew each bite of food 20-40 times to fully taste the taste of food.
If you eat western food, rest for 5- 10 minutes after each dish, and then eat the next dish to slow down the meal.
During the whole meal, drink a glass of water. Stopping for a sip of water from time to time can not only slow down eating, but also increase satiety.
Every time you take a bite of food, put down the tableware to remind yourself to swallow the food in your mouth before you can eat the next bite.
4. After eating, pay close attention to how each food makes you feel. Pay attention to how your body feels after each meal. You may start to notice that high-fat foods such as cheeseburgers will make you full and become a little boring; Or eat a salad rich in protein to make you feel energetic. Write down your feelings after each meal so that you can remember them. If a food tastes greasy, try to find a healthier substitute. For example, use a thin vegetarian pizza instead of a thick sausage pizza.
5. Pay attention to the source of food and make yourself more closely related to food. In this way, you will be more attentive and establish a healthy relationship with food. The more you pay attention to the way and source of food, the easier it is to make healthy choices. If your region and budget permit, try to buy fresh local food. For example, choose local tomatoes between local tomatoes and foreign tomatoes, so that the agricultural products you buy are fresher, and supporting the local economy will make you feel good.
Check the label. If there are many ingredients you don't know, put them down and choose other foods. Foods with the simplest ingredients and the least preservatives are usually the healthiest choices.
Method 3: Diet planning
1, eat breakfast even if you are not hungry. Eating breakfast starts the metabolism of the whole day, makes it active all morning, and makes you feel energetic. If you don't eat breakfast, you will be hungry all morning, so you can't help eating and drinking at lunch time. Plan a week's breakfast in advance and prepare a simple and healthy breakfast to start the day. Eating less breakfast is better than not eating at all. If you don't want to eat too much, at least drink a little water and eat a piece of fruit, a protein energy bar or a piece of whole wheat toast.
Try to make some breakfast that can be prepared in advance, such as fruit and yogurt Buffy, omelet or overnight oatmeal.
Never skip breakfast on important exams, job interviews or other important days. You may be unable to concentrate because of hunger, or your brain may not have enough energy to reach your maximum potential.
2. Eat less and eat more meals all day. Try to have three main meals every morning, noon and evening, and eat two snacks between meals. In this way, you can eat less at dinner, your body doesn't have to digest too much food at once, and your blood sugar can be controlled at a stable level. A day's diet plan can be like this: Breakfast: a milkshake with protein, fruits and vegetables.
Morning tea: an apple with jam or a little cheese.
Lunch: salad, with plenty of vegetables, lean protein and quinoa, Pharaoh wheat and other grains.
Afternoon tea: hummus, sweet pepper, whole wheat pita cake.
Dinner: a grilled fish, a sweet potato and roasted broccoli.
Eat less meat and more vegetables. Eating more vegetables is good for your health. If you don't want to reduce your meat intake too much, you can at least respond to the international activities of No Meat Day on Monday and be vegetarian for one day every week. Most people have got enough protein from their diet. If you have any concerns, please consult your doctor. When cooking spaghetti, mushrooms are used instead of meat, which tastes the same as meat, but contains less fat.
When making burritos, using black beans instead of meat not only tastes good, but also increases protein's intake.
4. Plan your diet in advance to help you stick to it. Write down your dinner this week and the food you want to eat. Planning in advance can help you make healthy choices, and you won't eat junk food impulsively when you are hungry. Try to make food with similar ingredients, which is more convenient to purchase, but it should not be too single, otherwise it will soon get tired. Prepare some meals in advance so that you can eat healthy food at any time. For example, you can make vegetable burritos for dinner, and mix salad with the remaining vegetables the next day.
After shopping and going home, wash and cut all the ingredients you need for a week immediately, and you can eat healthy snacks at any time.
Prepare boiled eggs one week in advance, eat one for breakfast in the morning, or add it to salad to supplement protein.
5. Write down the shopping list and shop according to it. Write down the food needed for the diet plan and make sure to list all the necessities. Just enough to pay for the food on the bill, so as not to buy other snacks and sweets on impulse. Don't shop when you are hungry, or you will easily buy more and more.
Save the shopping list in the mobile app, even if you accidentally leave it in the house or car.
Tip: Don't go shopping until you are full, so you can focus on the shopping list made in advance and don't want to eat everything.
After about two weeks of healthy eating, you don't want to eat junk food.
Try to eat less processed junk food, such as potato chips, biscuits, bread, etc.
Don't store too much unhealthy food at home. Give away food you shouldn't eat.
Instead of spending money on unhealthy sauces or seasonings, it is better to mix healthy seasonings yourself.
Eat less, put food on smaller plates and avoid eating too much.
Instead of limiting the intake of certain foods, it is better to find other substitutes. If you like sweet cookies, you can eat sweet strawberries or blueberries. If you like potato chips, try saltless popcorn. Think more about what you can eat, not what you can't eat.
If you drink, limit yourself to 1-2 glasses of wine a day.
Stay away from fast food. They usually contain a lot of sodium and saturated fat.