Many people make the mistake of cutting carbs and calories in an attempt to lose weight. This is a terrible idea because it will rob your body of important nutrients that are vital for health and athletic performance. Decreasing your intake too much can also lead to a variety of serious health conditions, especially if you’re not replacing the lost nutrients with foods like fruits, vegetables, and healthy fats.
Fortunately, there are many healthy diet practices you can implement today to reap the benefits without hurting yourself in the process. While each of these seven practices is different and unique, together, they can help you grow your body in a healthy and well-balanced way. You will also notice the weight coming off without having to exercise to excess or eat unhealthy foods.
1. Eat 15-20 grams of protein per meal.
It’s not just the amino acids in the protein that are critical for good health and muscle growth, but also their effect on your gut microbes and overall well-being. When these microbes digest the proteins throughout your gastrointestinal tract, they produce metabolites that can influence a number of processes in your body. These same metabolites are then metabolized by cells throughout your body to be used as energy, which helps to fuel cellular repair and growth.
In addition to supporting nutrient production, proteins also suppress appetite and promote a healthy metabolism by preventing excess fat gain from carbohydrate foods. The amount of protein you should be eating depends on your goals, but most authorities agree that women ages 18-50 need approximately .7 grams of protein per pound of body weight (0.36 grams per kilogram) and men ages 18-50 need .8 grams of protein per pound of body weight (0.43 grams per kilogram).
2. Eat a rainbow color fruit and vegetable plate every day.
A rainbow color plate consists of different types of vegetables and fruits in their natural colors, so there are no artificial colors in sight. However, this does not mean that you should avoid using artificial colors as they are safe to consume as long as you don’t eat too much or use them as a replacement for flavorings. You may also choose to include some different types of foods like lean meats and healthy fats.
3. Reduce your consumption of processed foods.
Processed foods are popular because they’re cheaper and easier to make than unprocessed foods. Sadly, the process of making processed foods destroys many of their nutrients and can also add harmful chemicals to them. So it’s important that you focus on unprocessed foods, like those found in nature, that provide you with all the nutrients you need to thrive. An easy way to do this is by cutting out most processed junk food from your diet.
4. Avoid eating too many carbs.
Carbs provide your body with fuel, but too many carbs can lead to serious health problems. This is because carbs become sugars in the body and, as a result, can increase your risk for numerous diseases and disorders over time. However, it’s possible to eat moderate quantities of healthy carbs such as fresh fruits and vegetables while still achieving your goals.
5. Eat more fiber-rich foods.
Fiber is one of the least popular nutrients known to man, but all you need to know is that it’s one of the most important for making you feel and look good! The reason for this is that fiber lowers cholesterol which helps prevent heart disease and stroke. It also helps you to feel full faster, which can help you control your weight.
While there are various healthy diet practices that can make a difference, none of them will work if you’re not eating healthy foods in the first place. So, it’s important to focus on the quality of the foods that you eat rather than the quantity. By choosing high-quality foods and eating them in moderation you can be sure that your body is getting everything it needs to function properly and thrive.