We all know that dieting can be difficult, but it doesn’t need to be this hard. It can be straightforward. Follow these ten commandments, and you’ll be on your way to eating clean.
There are a lot of diets out there, but if you want to stay on your diet, there are a few things you need to understand and keep in mind.
Deciding on the must-follow food rules can be difficult with such wide-ranging differences in health claims coming from experts. Here are 10 food rules you must follow:
Eat more plants
Eating more plants has many benefits, including reducing the risk of chronic diseases and improving mental health.
A plant-based diet is also environmentally sustainable, using fewer resources than an animal-based diet. A plant-based diet is healthier than an animal-based diet.
Animal products contain high levels of saturated fat, cholesterol, and hormones, increasing the risk of chronic diseases such as heart disease, stroke, and cancer.
Plant-based diets are lower in these nutrients and rich in antioxidants and other healthful compounds. Plant-based diets are environmentally sustainable.
The average American consumes about 56 pounds of meat per year—the equivalent of three pigs—but only 18 pounds of fruits and vegetables.
A diet that primarily plants helps control weight, lowers cholesterol, decreases heart disease, and improves blood pressure. It is also known to help aid in the management of type 2 diabetes.
Consume only sustainably raised animals
This means that the meat, eggs, and dairy products come from sources raised with minimal to no use of pesticides, hormones, antibiotics, or other drugs.
This also includes grass-fed animals. Eat the seafood, poultry, and meat that have been sustainably raised. This has the benefit of helping both the environment and our well-being.
Eat colorful foods
In a study published in the Archives of Internal Medicine, researchers found that people who ate more brightly colored fruits and vegetables were less likely to have high blood pressure.
The colors blue and orange are associated with high blood pressure, so by including these colors in your diet, you may be helping to prevent the disease.
Other studies have also shown that eating brightly colored fruits, and vegetables can help improve your mood, cognitive function, and heart health.
A varied diet rich in colors can help to introduce more phytochemicals and antioxidants to the system. Each of the chemicals can vary in how they benefit the body, so it makes sense to increase the level of protection and gain positively from the different food options. So why not give them a try?
Only eat junk food if you are willing to prepare and cook it yourself, which should help to cut the regularity of eating this type of food. If you indulge in junk food, it is essential to be aware of unhealthy ingredients.
Unhealthy ingredients include a lot of trans fat, which can be found in many foods high in fatty meats, such as hot dogs and sausages.
Shop for fresh food
Shop the outer aisles in the supermarket, which usually contain fresh produce such as fruit and vegetables, dairy, fish, and meat.
The center aisles are often dominated by processed food and sweet products. By staying on the outer edges of the supermarket, there is an excellent chance of filling the basket with fresh and healthy food choices.
Healthy foods can be found in most supermarkets and health food stores. The best way to find them is to look in the store’s fresh fruits, vegetables, and dairy sections.
Drink Green Tea
Replace the lass then healthy liquids (soda, energy drinks, etc.) with an antioxidant-rich and healthy glass of green tea. Plus, add vitamin C via a slice of lemon for extra benefits.
However, make sure to leave sugar and milk out. Green tea is packed full of antioxidants, and a ton of evidence supports this claim. It’s no wonder it’s been shown to be great for weight loss and overall health.
Eat Oily fish
A great food choice is an oily fish like a sardine. Wild-caught sardines are among the healthiest food choices and are loaded with nutrients.
Sardines are rich in omega-3 fatty acids, with a 3 oz serving to contain about 1925 mg. Plus, this oily fish is rich in vitamin D. A 3-oz serving of sardines provides over 100% of the daily value for vitamin D.
Sardines also contain vitamin A and other essential vitamins and minerals. Cooking sardines is easy.
Snacks eaten in-between mealtimes should be limited to nuts, fruits, and vegetables. Unprocessed plant foods are sure to help fill the stomach while not being high in calories.
Snacks rich in sugar, fat, and salt speed up weight-gaining issues.
Eat Brown Foods
Buy brown flour, rice, bread, sugar, etc., instead of the less notorious white alternatives. Eat the food sources that have gone through a minimal refining process.
Less refined is significantly better for the all-around health of the body. Food and Supplements A great deal of the food we buy has been genetically modified. This makes the end product less healthy.
Don’t shop when hungry
Avoid shopping at the supermarket when hungry because you are more likely to fill the basket with junk food, processed meals, fatty chips, sweet treats, and similar unhealthy snacks.
Instead, fill the empty stomach with a small bag of nuts or granola bar to minimize the bad shopping habits. This will result in a much healthier diet and less likely to spend more than expected.
The key to good health and eating habits is balance. Don’t eat only healthy foods or only junk food. Eat balanced meals, and eat them frequently.
Try to enjoy a healthy meal once a day, at least, and not forget to drink plenty of water to stay hydrated and healthy. You don’t have to stick to the same type of diet. Experiment with different diets.
That’s how we all evolved and how our bodies adapt to different kinds of food. Try new foods and see which ones work best for your body.