Five Diet Habits to Stay Lean and Healthy Forever
Nutrition is key to getting in great shape and staying that way. But the vast array of fad diets, quick fixes, and dietary dogma out there leave most people confused about the diet that is right for them. Read on to learn more about core healthy habits that are simple, effective, and can be applied to any way of eating.
Habit #1: Eat every 2 to 4 hours
The exact times are not important; the key takeaway is to ensure you’re eating regular meals in the day. This habit will help you maintain your blood sugar levels, reducing any food cravings or hunger that can lead to poor food choices. If you are eating regularly, you will stay feeling full and satiated -the key to compliance on any eating plan.
Habit #2: Eat a quality source of protein at every meal
Protein is essential on a weight loss plan and helps improve body composition. We advise clients to build each meal around a quality source of protein, like fish, meat, and eggs. Protein is satiating, so it will help you stay feeling full until your next meal. Protein is also important for growth and repair of tissue -everything from hair and skin, to all important muscle tissue if you are training regularly.
Habit #3: Eat vegetables at every meal
Vegetables are packed with vital vitamins and minerals that expensive supplements just can’t match. Vegetables like kale, broccoli, and cauliflower are high in fiber, which will help optimize your gut health and keep digestion healthy. Vegetables really help with satiety too. They’re high in physical volume and low in energy density meaning you can eat lots of them to fill you up without overeating calories.
Habit #4: Consume a mix of healthy fats
If you want to live a lean and healthy lifestyle, you need fat. It’s an essential nutrient for the body. Fat is important for the absorption of fat-soluble vitamins A, D, E, and K, it’s needed for maintaining cell membrane health and for optimal hormonal production. Eat a range of healthy fats like eggs, butter, avocado, fish oil, nuts, and seeds. Avoid unhealthy man-made trans fats.
Habit #5: Consume healthy carbs around training and/or at night
Carbs (like fats) are not ‘evil’ and provide benefits within a balanced and sustainable diet. They can boost performance, strength, and recovery from your workouts, improve thyroid function needed for healthy metabolism, and even help you sleep better. We advise eating carbs around training and/or in the evening before bed. Carbs in the evening increase the release of serotonin, the relaxing hormone, which helps promote better quality sleep -key for weight management and appetite control.
(Written by Chris Beavers, a leading personal trainer and body transformation expert at Ultimate Performance Dubai)