Everybody begins a very strict diet with the intention to following it faithfully. However, almost all nutrition experts have confirmed one ultimate principle for a healthy life; “don’t eat less, eat right”. What can you do to stay fit with depriving yourself? Read the full article to get a sneak peak of a healthy no deprivation diet that you can follow.
1) Don’t diet
Healthy plan doesn’t mean restrictive downsized portions of food or depriving yourself from the food you love. Rather, it is about improving your health, being fit and having more energy and less fat. The cornerstone of a healthy lifestyle is balanced meals that should contain all necessary nutrition elements which your body needs daily. Eat more fruits, fresh vegetables, enough amount of protein and reduce the intake sugar and refined carbs. Reducing the times between the meals and eating as organic and fresh food as possible are significant factors in your healthy meal plan.
2) What happens after quitting your bad habits?
Quitting your bad habits will work like magic in improving your health and staying fit. It’s important to replace bad unhealthy habits, smoking, eating excessive amounts of greasy and oily food and eating at late hours before sleeping, with healthy habits. Replace the dangerous fat with healthy alternatives like grilled chicken or salmon. Switch your greasy oily meals to boiled light ones especially at night. Add salad to one meal on your day and eat fresh fruits between the meal as an alternative for smoking and unhealthy snacks. These are some steps to set yourself up for success. Start the change now, as small changes become habits by time.
3) Howdy to plenty of sleep
Sleeping has a positive effect on regulating metabolism rates. Additionally, it provides your body with the needed rest for working out. Lack of sleep has plenty of drawbacks on mood, concentration and performance levels. Thus, aim at having at least 7 to 8 hours of sleep daily and notice the difference.
4) The most powerful antitoxin
Since our bodies are made up of mostly water, we need to keep our bodies hydrated at all times. Drinking plenty of water cleanses the organs and flushed toxins. It also improves digestion greatly.
5) Food and happiness are 2 sides of the same coin
Instead of being overly concerned with your appearance, think of your diet in terms of the great feeling after adopting a healthy lifestyle. Since food basically affects your mood, the healthier food you will eat, the more likely you are to feel comfortable and more importantly happy. Accredited studies have shown that some food like tropical fruits and nuts, and drinks like fresh juices have a beneficial effect on your mood. Thus, your happiness starts with a healthy meal plan. This is a healthy nutrition plan with plenty of options to match almost every person.
Nutrition Plan
| Breakfast | Snack (1) | Lunch | Snack (2) | Dinner | |
|---|---|---|---|---|---|
| Time | 06:00-09:00 | 10:00-11:00 | 12:00-13:00 | 14:00-16:00 | 17:00-20:00 |
| Option 1 | *Vegetables with cheese *Oats with Fruits(No banana) *Low Fat yoghurt with Fruit *Protein shake(Water, Rice or Almond milk) | *Low fat Yoghurt *Apple *1 Hand Nut mix *Hempseed *Linseed *Protein shake Low Carb | *Vegetables all you like. *Brown rice-whole Grain noodles *Buckwheat *Chia, Chia pudding With protein *Broccoli *Quinoa | *Protein Shake(Low carb) *Low fat Yoghurt *1 hand Nut mix | *Salad *Protein Shake(Low carb) *Broccoli *Hempseed |
| Option 2 | *Cottage cheese + berries *Pineapple *2 Boiled eggs | *Laban Activia (Low Fat) + 5 complete walnuts *Cottage Cheese | *Salad (big fiber vegetables – Broccoli, lettuce, parsley, spinach, cucumbers+Nuts mix or chia *Brown rice + salad | *Green Apple 1 palm of cashew nuts *Dark chocolate (85%+cacao) | *Green Salad + Cottage cheese |
| Option 3 | *80 gr oatmeal + 4 white eggs + 1/4 avocado *Amaranth | *Sunflower seeds, *fist-sized blueberries, strawberries | * 100g salads *Legumes(Lenses) | *Different types of salads *Amaranth | *Soup with vegetables (carrots, tomatoes, onion) |
| Option 4 | *5 eggs omelette with spinaches *Low fat quark | *One green apple | *Quinoa, brown rice | *Natural yoghurt without impurities + fruits | *Salads with cucumber, tomato, (120-150 g. tuna) *Low fat quark |
| Attention | Very important to get enough kilocalories until the 19-20 pm, because body can require additional calories from carbohydrates or fats which can lead to unnecessary weight gain. | Avoid fast food restaurants, you can use it during cheat day | |||
Meanwhile, some traditional extreme diets may suggest otherwise, we all need a balanced meal plan that contains protein, fat, carbs, fiber, vitamins, and minerals in order to sustain a healthy fit body. It is mainly about adding healthier options to your choices, it is about the quality and never the quantity. As your body deserves to be treated like royalty.
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