How does an elephant eat? Only in pieces. If the task is as difficult and big as an elephant, the best way to deal with it is to break it down into small and simple steps. The same rule applies to nutrition. That’s why we’ve put together rules that will help you establish a relationship with food without much effort and at a comfortable pace.
Albina Komissarova, dietitian and endocrinologist
Include vegetables or fruit at every meal
Absolutely in any form. This is a very simple but useful rule. For example, you can add fruit to porridge or cottage cheese for breakfast, add a vegetable salad to your diet for lunch, then have a snack with dried fruit or nuts, and grilled vegetables for dinner, among other things.
Use the plate method
Try to do this at least once or twice a day. It’s easy: Fill 1/2 your plate with vegetables or fruit, 1/4 with protein and 1/4 with complex carbohydrates. This will keep the BJU balance and the portion size will be reduced.
Stick to the 80/20 rule
Let healthy foods make up 80% of your diet. From the mandatory part – vegetables, fruits, proteins, cereals, vegetable oils. And leave the remaining 20% to your favorite (although not quite right) products.
greens are good
Have a salad or vegetable plate with at least one main meal. More fiber improves digestion and helps you stay full longer after a meal.
Avoid spontaneous snacking
Constantly taking something from the refrigerator, having tea with cookies every two hours at work, and eating while preparing a meal – all this, unfortunately, is better not to do. Identify main meals and snacks if you need them, and try not to deviate from the plan – only if you are very hungry.
Minimize sugary drinks
More water and sugar-free drinks in your diet will save you tons of calories. It seems to us that liquids cannot be high-calorie, but that is not the case at all. Also, if you like coffee with milk, ask for both separately and combine them in the proportions you need.
Eat dessert outside
If you eat dessert at a party or in a restaurant, you will understand that there is no prohibition. But no chocolate and cake at home, this is an extra and very high-calorie temptation.
only eat when you are comfortable
Don’t force yourself to have breakfast. In principle, you do not need to force yourself to anything in nutrition. If you haven’t had breakfast in many years and you’re not comfortable getting started, you don’t need to. Focus better on other meals.
Drink as much as you feel comfortable
You don’t have to force yourself to drink two liters of water a day. Yes, you should try to consume the required amount of liquid, but you should not force yourself to count every glass you drink. Moreover, we have already explained why the idea of two liters of water is actually a myth.
Take time to plan your diet
It is not necessary to write a menu for a week or a day. But to plan for tomorrow, you should eat 1.5 hours before training, so you can always think about what to take with you. Stock up on “magic sticks” in advance – for example, pack a few dried fruit sticks in your bag.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
