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| 7 Tips for a Balanced Diet |
More and more people realize that a good diet should be balanced. Apples, bananas, and salad - they are all very healthy, but also boring. The goal should not be to eat only fruits, but to make your diet complete and varied.
We have looked more closely at the question of what constitutes a healthy diet. In this short article, you will discover seven points that you should consider in a balanced diet.
1. Versatility
Say goodbye to the notion that certain foods are prohibited. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content.
Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.
2. Cereal products
Bread, noodles, potatoes, and rice are indispensable to our diet. And that is also good because they are rich in vitamins, fiber, and minerals. If they are made of whole grain, it is all the better. It is best to combine these foods with low-fat ingredients.
3. Vegetables and fruit
You have probably heard that many nutrition centers recommend eating 3 servings of veggies and 2 servings of fruit every day. What exactly you eat is left to your preference. A serving can also be a glass of freshly squeezed juice.
A good rule of thumb is to eat a portion of fruit or vegetables at each meal. So you have the food of the five portions easily integrated into your daily routine.
4. Meat
Fish contains many valuable nutrients and is, therefore, perfect in terms of meat. If you still prefer a different kind of meat, we recommend lean pieces of poultry, veal, or beef.
5. Less fat
Stick to vegetable oils and fats. Keep in mind that fat is often included in many other products. A total of 60-80 grams of fat per day is sufficient.
6. Movement
Good food is often not enough. It is necessary that you move regularly. The recommendation is 30 to 60 minutes of sports per day. Use the stairs instead of the elevator, walk short distances on foot, or ride a bike - all of this will help you, while, at the same time, protecting the environment.
7. Lots of water
And above all is water. Drinking 1.5 to 2 liters of water per day will cover your bodily needs. Very sugary drinks promote weight gain in the long term and should be avoided. Alcohol should not be consumed excessively.
6 Common Errors to Avoid When Starting a Diet
1. You start the diet with negative thoughts
"Weight loss is exhausting," "healthy food does not taste good", "how can I do sports after a long day, when I'm so tired?" It does not work this way!
Before you speak negatively about the diet, you must begin it. Then you have to show some perseverance and not immediately abort everything if there are no fast results. Good results require time!
2. You only eat light products
You cannot put your body on fat loss completely. Fat is an important food for your brain. Light products lack this fat, which is replaced by infinitely many sugars, so they have some taste.
Furthermore, these light goods make you feel more sated, which means you need to consume more to reach fullness. This is just a vicious circle.
3. You only torture yourself with healthy food
"I'm dieting, I cannot eat that. Ugh," you think? If you torture yourself too much and think about what you are NOT allowed to eat, the diet will not be a success either.
If you want some chocolate, you do not need to swallow a whole bar, but, here and there, a piece of dark chocolate is even healthy. Enjoyment is allowed in moderation and is a good precaution against sudden food cravings and the yo-yo effect.
4. You fail to identify the wrong diet products in time.
When it comes to your nutrition, do you believe that a nutritious smoothie is helping you? Not necessarily. A smoothie from the supermarket is a real sugar bomb! Even if it is fruit sugar, it can be quite dangerous if you drink too much of it.
Try the healthier variant, a green smoothie, which contains a large portion of vegetables, best made by yourself, instead of a finished product.
5. You do not give your body any time to adjust
Do not give up immediately if you think you can never get used to living healthier. It takes a few days (or weeks) before your body can adjust to the changeover. You must not give up too soon.
6. You put yourself under pressure and expect too much at once
"I did not have dinner today, why did I not lose weight?" Does this sound familiar? Do not be too hard on yourself and do not expect great success overnight.
A diet cannot change everything a week before the beach holidays. You shouldn't weigh yourself every day once you've started losing weight since that will simply make you feel less motivated. Instead, you only have to stand on the scales every two weeks.
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