Starting to eat healthy does not have to be a miserable experience. After a brief period of junk food withdrawal, you may find that you feel better and more energized all day long when you eat a healthy diet. Eating healthy does not mean cutting out all of the foods you love, but you may need to substitute healthier alternatives. You do not need to be a total fanatic in order to eat healthy, but some degree of commitment to your new lifestyle is required to stick to your new diet.
Step 1
Choose lean sources of protein such as chicken, turkey, fish, lean beef or pork and whey protein. Protein is a very misunderstood macro-nutrient. Many believe that taking in protein sources or supplements is only for weight-lifters. However, protein has a thermogenic (fat-burning) effect on the body and can help to keep you lean, according to "The Abs Diet." Vegetarians may select tofu or soy protein, rice, beans, whole grain or hemp.
Step 2
Switch all of your high-glycemic carbohydrates, such as white potatoes, white rice and white bread, to their low-glycemic (slow-digesting) counterparts. These include sweet potatoes, brown rice, oatmeal, whole-grain bread and pasta and fresh berries, apples, grapes and pears. These carbs are full of fiber and vitamins, and they do not spike insulin, which triggers fat-storage and inflammatory responses in the body, according to "The Fat Burning Bible."
Step 3
Substitute healthy fats for the saturated fats in your diet. Healthy polyunsaturated and monounsaturated fats include olive, flaxseed and fish oil, nuts and seeds, avocados and natural peanut butter. The less processed the fat, the better it is for you. Healthy fats help protect against heart disease and may help maintain healthy skin, brain function and blood sugar.
Step 4
Have a serving of fruits or vegetables with every meal of the day. You do not have to eat the ones you do not like. Find alternatives that you enjoy and find recipes that are palatable to you. For example, you can finely chop greens and add them to spaghetti sauce, which hides the taste. Or you can put broccoli, cauliflower or green beans on a cooking sheet, drizzle with olive oil and bake for about 5 minutes as a delicious alternative to french fries. Fruits and vegetables are loaded with vitamins and minerals that can keep you healthy and naturally thin.
Step 5
Eat five or six smaller meals throughout the day to keep your metabolism elevated all day long and combat heart disease, diabetes and chronic fatigue related to insulin resistance. According to "The Fat Burning Bible," a good meal plan might include breakfast, lunch, dinner and two or three mid-meal snacks. Whey protein smoothies make great mid-meal snacks or meal-replacements for healthy nutrition on the go.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2009
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