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7 Diet Tips to Stay Healthy and Fit Forever

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Fitness is not a destination. It is a lifelong journey. Eating clean is imperative to a healthy life. Many people spend 2 hours in the gym working out, but go back and eat junk. Regular exercise alone cannot make one fit. Not eating right nullifies whatever good the workout does. Here are 7 diet tips to achieve and maintain a healthy body.

1. Chuck Sugar Out of Your Life

Sugar is one of the primary root causes of poor health. It not only disrupts the process of weight loss, but can also cause some serious diseases in the long run. Some of the best ways to achieve this is buy replacing sugary drinks with healthier options like teas, and coconut water and avoiding a sugary breakfast. Easier said than done, we know. But here is a detailed article on how you can reduce sugar cravings and lead a healthier life.

2. Healthy Late Night Snacks

Healthy snack diet tips healthy snack. Everyone faces late night foods cravings, be it while watching a sports match, studying or working. No one wants to get up and put in the time and energy in preparing a snack. It is always easier to grab a packet of chips or cookies! Preparing healthy snacks in advance is a good way to avoid mindless midnight snacking. But if preparing in advance is not possible, here are some healthy snacks that are filling, yummy and easy to prepare!

  • Homemade Popcorn (without oil and butter)
  • Roasted Peanuts
  • Fox Nuts or Makhanas
  • Plain Greek Yogurt (no sugar) topped with your choice of berries, fruit or honey.
  • Oats and milk with or without the toppings mentioned above.
  • Peanut butter.
  • Enjoy this with an apple or in a sandwich.

3. Enjoy Junk, But in Moderation

Don’t cut out your favourite foods from your life. Instead have them once in a while, in moderate amounts (cheating), like allowing yourself a junk food lunch once every week. When it comes to cheating, try and follow the 80/20 rule. Stick to healthy, nutritious foods for 80% of the week. Reward yourself with junk food in the remaining 20%. Make sure that you don’t eat large amounts of junk in one cheat meal. Instead, keep the portions smaller and eat slowly. Some junks foods have healthier alternatives which are tasty as well! Feel like eating a chocolate? Go for dark chocolate. Try replacing deep fried potato chips with the oven-baked ones.

4. Eat Protein in Every Meal

Protein has outstanding benefits. Adding some amount of protein to a meal beats hunger and also keeps cravings at bay. It is also beneficial for muscle recovery after workouts. Including protein in meals throughout the day helps build muscle and boosts metabolism.

Despite having so many benefits, there is a maximum amount that your body can take in a day. One should consume less than 30 grams of protein in each meal of the day. Some foods with good amounts of protein that can be included in your meals are mentioned below.

For Breakfast

  • Greek Yogurt (10 g protein in a 100 gram serving)
  • Beans- Pinto beans (Protein: 21 g per 100 g), Kidney beans (Protein: 24 g per 100 g) and Soybean (Protein:36 g per 100 g)
  • Soy milk (8 g in 1 cup)
  • For Lunch
  • Quinoa ( 13 g per 100 g)
  • Hummus and veggie wraps
  • Spinach and chickpeas
  • For Dinner
  • Tofu (8 g per 100 g)
  • Beans
  • Cottage cheese

5. Include Fiber in Your Diet

Eating fiber helps with weight loss, reduces constipation and lowers cholesterol. Some known sources of fiber are:

  • Non starchy vegetables
  • Brown Rice
  • Whole Grains like quinoa, buckwheat, barley and millet
  • Popcorn
  • Fruits like pear, apples and berries
  • Chia seeds (11 g fiber per ounce)
  • Almonds
  • High-fiber flours like whole wheat flour and almond flour
  • Cucumbers and apples with the peels

6. Reduce Alcohol Consumption

This is a no brainer. Its a known fact that high alcohol consumption can cause major health problems. Apart from liver damage, it can also cause depression, cancer, gout and nerve damage among others. Limiting the amount of alcohol you consume can improve and maintain health significantly. Below are some ways to achieve this.

  • Choose a smaller glass size
  • Don’t drink alone. Have someone around to check you when you go overboard.
  • Avoid drinking completely on any two days of the week.

Here is a detailed guide from Verywell mind with tips on cutting back on drinking.

7. Read Food Labels

This helps a lot in making more informed and healthier food choices. Some things you must check on the food labels are:

  • %Daily Value (%DV) – This shows how much of a nutrient is present in one serving of the food. As a general rule, for each nutrient, 5% DV or less is low and 20% DV or more is high.
  • Sodium content – It should not be more than the number of calories in each serving. Your total daily intake of sodium should be less than 1500 mg in a day.
  • Sugar – This is a tricky one. There are many names for added sugars, like glucose, sucrose, maple syrup, corn syrup, molasses and barley malt. Avoid them.
  • Fats – Try to go in for foods that contain less or no saturated fats. Monounsaturated fats (found in nuts, seeds, olives an vegetable oils like canola, olive oil and peanut oil) and polyunsaturated fats (found in corn, sesame, soybean, flax seeds, walnuts and canola oil) are healthier. 20% to 35% of total daily calories should come from healthy fats.

Quick Tips

  • Calories per serving should be below 400 (considered high). 100 calories per serving is the moderate level.
  • Saturated and trans fats, added sugar, sodium and cholesterol should be avoided.
  • Try to get more of potassium, dietary fiber, calcium, iron, vitamin A, C and D.

Using these 7 diet tips along with regular workouts, we assure that optimal health and fitness will be your lifelong partners.

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