Healthy Eating is a simple task that many people fail to achieve. All of us know the basic of healthy eating, such as eating fruits and veggies and avoid consuming too much sugar and fatty foods, etc. We all know what we should do, it’s the “doing” that’s hard.
Maybe because every time we look at the internet or ask from people, we get different advises on the what’s and how’s of eating. We have so much to choose from that we don’t even know where to begin. Is there a way to make things like this simple? Yes! There is. The most important thing to do when it comes to nutrition is found in this article which we like to call “Eating Laws”.
If you want positive results, it’s important to follow each law. No skipping or just picking a law that you like. Let’s begin!
Law #1: Eat Every 2-4 Hours
- You may have heard this tip from different sites, but do you actually know the reason behind this law? Well, here’s why:
- Helps maintain your blood sugar levels at a stable state
- Reduced hunger to prevent overeating during meals
- Keeps the metabolism up and running
- Helps the body to maintain a lean body mass
- This means having 5 small meals a day including snacks. It’s time to make this an everyday habit to have a meal every 4 hours or so. It’s also important to set a timer if needed. Now this doesn’t mean that you should grab a donut or devour a cake every 2 hours. It’s important to look at what you eat and see if it’s healthy or not.
Law #2: Never Forget Protein When Eating Meals
- Did you know? Protein is the most important macronutrient when you want to achieve that healthy and lean looking body. Consuming protein can give you a lean muscle mass, keeps you full, and is crucial for physical performance.
- For women, a total of 20g of protein each meal is good enough. Meanwhile, men should aim for at least 35g for every meal. This may seem a lot, but having protein in each meal is the easiest way to keep your body running each day. So what foods are we going to eat that contains protein? Here’s some of them:
- Lean meats: Ground beef, chicken, turkey, elk, bisen
- Fish: Salmon, tuna, cod, halibut, shrimp
- Eggs: Whole eggs and egg whites
- Dairy: Cottage cheese, Greek Yogurt, String cheese
- Supplements: Whey, casein, egg, vegan protein powders
Law #3: Don’t Forget About Vegetables
- Not just protein, but including veggies in your meals is also important as it can help you improve your diet and you’ll get the vital nutrients your body needs. Not only it provides essential nutrients to your body, but it also adds fiber to your meals which can keep you fuller and satisfied throughout the day.
- One of the benefits of veggies that we may sometimes overlook is its alkaline effect on out body. Acid levels starts to rise when eating too much protein and grains. But with veggies, it helps balance these pH levels to maintain bone strength and muscle mass. It’s important to eat one serving of:
- 1 medium-sized fruit
- ½ cup raw chopped fruits or veggies
- 21 cup of raw leafy vegetables
Law #4: Loss Weight Faster by Eating Other Carbs Only After Exercise
- By adding fruits and veggies with your every meal as we’ve mentioned above, you get a decent amount of healthy carbs. But consuming “other” carbs works best at certain times especially after workout.
- But what are these “other” carbs? These are whole grain foods like oats, whole wheat bread, brown rice noodles, whole wheat pasta, and potatoes. If you want to lose weight fast, eat these healthy fiber-rich carbs within 2 hours of your workout. Your body tolerates carbs better every after exercise. And you’re highly unlikely to store these carbs as fat as long as you don’t overeat.
- If you’re bothered having fat in unexpected areas in your body, then following this law can really help you cut down those stubborn fat. But if you’re an athlete or a person that wants to gain weight, feel free to consume as much carbs as you want throughout the day.
Law #5: Don’t Avoid Fat Especially If It’s Healthy Fat
- We may have heard this myth for a long time now about eating fat can make you fat. The Truth is, eating fat DOESN’T make you fat. It’s easy to overeat when it comes to fat. A gram of fat has twice the amount of calories than protein or carbohydrates. So you don’t need to be afraid or avoid fat. They’re actually essential for your body.
- It’s highly recommended that 25-35% of your diet should come from healthy fats. Breaking this down into 3 types of fat that’s good for your body. 1/3 of saturated fat, 1/3 of unsaturated, and another 1/3 of polyunsaturated.
- So what are these healthy fats that we should eat? Let’s take a look at them below:
- Saturated Fats: cheese, butter, coconut oil.
- Monounsaturated Fats: olive oil, avocado, nuts, and nut butters.
- Polyunsaturated Fats: flax seed, chia seeds, fish oil, vegetable oils, nuts.
Staying in top of our health may look difficult, but the reality is it doesn’t have to be. By simple following these laws, you’ll find yourself living a more healthier lifestyle than before. So what are you waiting for? Start living healthy today!