Maintaining a good diet is a habit in itself, which calls for a lot of persistence and discipline, but it should not be painful. Little by little, with small changes in your meals, you would get used to the new routine and, before long, you would become far more productive and healthier, both inside and out.
1. Find a nutritionist
A nutritionist will guide you through changing your diet based on what you see in your blood tests and physical and clinical assessments. You will share your difficulties, concerns and goals with this specialist.
There are several types of diet that your doctor may recommend for you, such as the ketogenic diet and the sirtfood diet , but remember that each person’s journey with food is unique, so it’s only fair that your care is ultra-personalized.
2. Don’t rush and understand your own timing
Eating well doesn’t happen overnight: adopting a healthy diet is a process that requires determination and a lot of focus. To avoid making a sudden change that could bring a bad mood and few results, go slowly.
Start by swapping sausage for grilled fish the first week, for example. The following week, add some vegetables to your lunch and dinner for at least three days, and so on.
Did you go off the rails? No guilt! Saturday night’s pizza or Sunday’s burger won’t hurt you if your diet is balanced, and between you and me, how about challenging yourself to eat one less slice than last time or just order the burger without the fries?
3. Prepare your home for the new diet
Time to shake up your kitchen cabinets! Replace sweets and processed foods in your pantry with natural foods, such as rice and beans, and leave just one shelf for treats.
When you are hungry, you will be the first to select healthier options, and you will take in fewer products that add nothing to your body.
No time to cook or don’t know how? Look for lunch boxes that are actually healthy and prepared with care by someone who knows what they’re about. Buy a few to have a full week of healthy food and, if you like them, buy a monthly package the next time you buy them.
Changing your diet can also be a great reason to start getting your hands dirty.
There’s no secret to preparing a basic meal for everyday life that’s really tasty and, in three or four hours on Monday, you can have everything ready so you don’t have to talk about pots and pans again until next Monday!
One way or another…
4. Pay attention to how you prepare what you are going to eat
Food preparation also influences how healthy a meal is, so remember to reduce oil, olive oil and salt, as well as avoid fried foods and ready-made seasonings. Grilled, baked and steamed foods are the best options, and how about investing in an air fryer?
5. Create meal times
Routine is an ally to healthy eating. Everyone needs to eat at least three meals a day. Respect your body and listen to its signals: do not eat more than you can handle, nor wait too long without eating anything.
Starving is the last way to lose weight. The body, however, in the absence of food, can store much more fat and also start generating overeating hunger; hence it often consumes products that are industrialized and ultra-processed.
6. Don’t rush when chewing
The way you eat also determines the absorption of nutrients and how you feel satisfied. Chew well and take your time.
Focus on the moment and put aside your cell phone and TV. It is sacred, not to mention that you can taste it better and have a smoother digestion process.
Along with all this, drink water. Lots of it!
7. Drink plenty of water
Liquid helps in nutrient absorption, metabolism, and transport of vitamins B1, B2, B6, B12, and C to the rest of the body. How much should one take? At least 2 liters per day, but that depends on your nutritionist.
If you have trouble drinking water, use the strategy of always keeping a bottle or a glass full and fresh nearby. Soon, the action becomes automatic and consumption becomes a habit.