Not ready to quit on cakes, pancakes, spaghetti, pizzas, and chips? Sugar detox and a healthy diet are not for you? Its ok, every decision needs time. But there is still something you can change in your life to lose weight, eat healthier without any stress. It will benefit your health a lot and maybe will be the first step towards the healthy lifestyle.
Change white flour to full grain. Grain’s bran, removed during the making process of the white flour, has all the good stuff we need. Bran contains fiber, which is essential to our digestive’s system health, helps to prevent colon and breast cancers, cardiovascular disease, obesity and gastrointestinal diseases, also minerals, vitamin B6, thiamine, folate, vitamin E and antioxidants. It can help you to lose weight by making you satisfied longer and no need to snack between meals. Instead of white flour, pasta and white rice, white bread, go for full grain options.
Minimize or eliminate refined sugar. Sugar has no nutrition, it raises blood sugar levels, leads to obesity, cravings, fatigue, not being satisfied after meals, overeating, develops health problems, like insulin resistance over the time, candida, fungus overgrowth and weight gain. But quitting on sugar requires devotion. Still, here’s what you can do now: avoid refined sugars, replace them with honey, coconut sugar, stevia, fruits, and berries. Every time you are craving for a cake – eat some dried or fresh fruits. Minimize hidden sugars – in ketchup, juices, drinks, dressings, processed meats, marinades and other.
Consume less processed meat and eat more basic products. Instead of sausages, choose meat. Salamis, spreads, processed cheeses are packed with food additives, soy, and sugar. Choose matured cheese, dried meat instead; make your own spreads at home.
Don’t eat sugary things for breakfast. Sweet cereal or Nutella spread is not a good idea for breakfast. It’s the most important meal of the day. If you will have satisfying breakfast, you will feel full until lunch or even later, have the continuous energy, will be in good mood. Sugary breakfast will raise your blood sugars high and you will feel the energy spike. The problem is, it will not last long. Insulin will bring down your sugar levels low (even too low) and you will be hungry again in an hour or two, get sugar cravings, be more irritable. So leave Nutella for the lunch. The best options for breakfast are full grain porridge, eggs, cheese, veggies and full grain bread.
Drink water, not sugar. Remember one simple rule – if you are thirsty, drink something clear. And I don’t mean vodka, I mean water or tea. Juices, smoothies, milkshakes, cocktails, milk, soy and nut milk are food, not drinks! Eat your calories, don’t drink them. One glass of juice can contain up to 3 days recommended sugar servings.
Don’t spoil good products by making them nutrition less or even worse – poisonous. When frying, have in mind oil’s smoking point. Try to eat more raw food; don’t overcook veggies as they will lose their nutrition.
Eat more veggies! I know, mama told you that. But it’s true. Veggies have to be the base of our diet – they are rich in fiber, vitamins, minerals, antioxidants essential for our body. They help to digest food, burn fat, detox the liver and lose weight. They also contain a lot of water, which hydrates our body in the best possible way.
Eliminate the biggest poison from your diet – GMO soy and corn, refined vegetable oils, low–fat dairy, margarine, as many clinical studies have proven it’s huge damage to our health. Choose butter, ghee, cold pressed oils, full fat dairy products, organic fermented soy products and organic corn.
Choose healthy snacks. We consume a huge amount of empty calories when we are snacking, so choose healthy snacks would help a lot. Instead of potato chips, popcorn, and Snickers try nuts and dried fruits, cheese, nut butter. They are really healthy and tasty! You will benefit without compromising the taste! These healthy snacks are full of nutrition and healthy fat, which can help you lose weight by keeping you satisfied for longer.