It’s easy to get lost in the literal sea of information out there.
Everyone has their unique ideas on healthy eating, and picking the information apart can be frustrating.
Plus, with the current world situation and having to take care of your family, you don’t have endless hours to develop actionable eating and training plans.
To that end, we’ve put together a list of five simple dieting advice you can apply and put yourself on the path to fitness and well-being.
1. Start Eating These Three Fatty Foods
Prevailing wisdom suggests that fats are unhealthy. But, according to research, the right kinds of fats are beneficial and play numerous vital roles within the body (1).
For example, fats play a role in cell formation, hormonal synthesis, brain function, and cardiovascular health (2, 3, 4). Fats are also essential for metabolic health and may alleviate and prevent depression (5).
Fatty fish, nuts, and avocados are three great fat sources that deliver fantastic health benefits. For instance, research shows regular avocado consumption helps lower blood triglycerides and bad cholesterol while also raising good cholesterol (6).
2. Consume Enough Dietary Fiber
Dietary fiber primarily comes from vegetables and plays an important role in digestive and cardiovascular health (7). Specifically, research shows that regular consumption of dietary fiber reduces the risk of cardiovascular disease and colon cancer (8, 9).
Plus, fibrous foods are voluminous, satiating, and low in calories. This makes them a fantastic option for everyone who wants to shed some weight.
Good options include leafy greens, tomatoes, cucumbers, most fruits, nuts, seeds, and legumes.
3. Drink More Water
It’s no secret that water is vital for our health and well-being. But aside from the well-known benefits, strategic water consumption can also help us feel fuller and prevent us from overeating.
In one interesting study, folks who drank about 500 ml of water half an hour before each meal managed to lose around 40 percent more weight over twelve weeks (10).
In combination with a good exercise program at home, this tactic can lead to significant weight loss.
4. Establish a Consistent Eating Schedule
The human body has an internal clock that dictates when we feel sleepy, energetic, hungry, and more. That internal clock is called the circadian rhythm and tends to adjust based on our habits and patterns.
For example, if you eat at 6 pm every day for several weeks, you will eventually reach a point where you start feeling hungry around that time. So, it’s crucial to establish a consistent eating schedule and stick with it as best as possible. That way, you will teach your body when to expect food, and your hunger levels outside these brief windows should lessen.
As a result, you will stick with a meal schedule better, control your calorie intake, and prevent yourself from snacking too much throughout the day.
5. Get Enough Protein
Though many people see protein as necessary only for competitive athletes and bodybuilders, the nutrient is vital for good health and satiety.
Most notably, protein is vital for growth, tissue repair, enzyme and hormone production, carrying messages, and keeping our immune system robust (11, 12, 13).
Ideally, each of our meals should have at least some protein. That way, we have a consistent stream of amino acids in our blood at all times.
Good sources include meats, fish, poultry, eggs, and dairy.
Closing Thoughts
Putting yourself on the path to healthier nutrition isn’t that difficult. As you see, each of these tactics is relatively simple to implement.
An excellent way to go about it is to start with one tactic, gain some momentum, and then add a second one.
For example, one of the most beneficial things you can do is establish a consistent eating schedule. Once you’ve got that covered, you can slowly bump your fiber and protein intake, start drinking more water, and introduce more healthy fats into your nutrition.