Healthy eating doesn’t necessarily be a not-so-much fun ordeal.

It is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood.

If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert, who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

Healthy eating – What to eat?

Eat Mostly Plants, Especially Beans

Science has found that legumes were the most important dietary predictor of survival among the elderly, regardless of their ethnicity. For every 20-gram increase in daily pulses intake, they found a 7 to 8% reduction in mortality hazard ratio.

It’s hard to find a more perfect food than dried beans, peas or lentils. They are an excellent source of protein, vitamins, minerals and complex carbohydrates. They’re also very low in fat. Additionally, a single cup of beans contains roughly 16 grams of fibre which increases satiety and helps to lower cholesterol.

Load up your calories

Don’t get me wrong there. I meant eat “breakfast like a king; lunch like a prince; dinner like a pauper.” Research supports front-loading your calories among the first meals of the day and making dinner your smallest meal.

It’s fun to cook our own food

Cooking at home allows you to control the ingredients and you’re likely to eat a lesser variety of foods in a single meal. Turn on your favourite music and keep going.

Eating out encourages you to try more food, which increases consumption. Compared to sitting down at a restaurant, cooking requires you to stand, mix and chop, boosting your daily activity.

Additionally, cooking at home allows you to focus on adding in more fruits and vegetables. Compared to western diets, plant-based ones have been shown to slow the effects of aging by fighting free radicals and preventing cell damage.

When to eat

Aim to eat every 3-4 hours

Most people eat three meals and one snack, while others may prefer four smaller meals; you’re free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin. You should also enjoy your meals at the same time every day.

Eat within 1 hour of rising 

When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Missing out on a healthy morning meal also increases stress hormones.

What to avoid eating for breakfast

Foods like black plum, Indian plum, tamarind, coconut, products made with sesame seeds, mango, banana, Indian goose berry should not be taken for breakfast.

Start the day with protein

For better appetite control throughout the day, try combining your starchy carbs at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or smoothies for breakfast and you’ll eat less throughout the day. It is a good idea to have a sour fruit like a pomegranate or grapefruit, according to Ayurveda, but never a banana.

Always eat within 45 minutes of finishing your workout 

This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. Healthy eating – For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.

Never do your weight training on an empty stomach

You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.

Focus on your food

Do not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat.

Eat protein first

Eat the protein on your plate first to help speed the signal to your brain that you are full.

Healthy eating – Never eat within 3 hours of bedtime

Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest.

Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.

If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and vegetable stir-fry.

Drink alcohol last 

If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.

Before bedtime

Healthy eating – Drink a cup of warm milk, to which a pinch of turmeric powder is added, to have a good night of blissful sleep.

We always aimed for a healthy body. The time’s now. So, start with it.

The post What To Eat Right And When? appeared first on Youngisthan.in.

The oodlicious ice-cream bowl in the freezer is calling you!

The bag of yummy potato chips is missing your presence!

The hot chocolate fudge that your friends had last night and posted a picture online, is giving to extremely torturous pangs! 

Well, this is what happens when you are on a diet regime, while trying to lose weight. In the hours of extreme hunger pangs, you tend to binge and there goes all day’s hardwork, down the drain. Removing all harmful caloried goodies from in and around helps to an extent, but in an emotionally weak moment, you wouldn’t mind ordering a comforting helping online. Right?

Then what does really work to bring down those cravings?

This is what works! When the cravings are strong, consider asking yourself these questions.

How long has it been since I ate? Is it a good time for a meal or snack?

How much protein have I eaten today? Did I start out the day with adequate protein to keep me fuelled?

• What else could I do right now to distract myself from food? (A distraction may be all that you need to take your mind off food)

• Did I get enough sleep last night?

• Am I feeling stressed right now?

Address these questions first. If you haven’t eaten enough or adequate protein, have a protein snack that will nourish you before reaching for the food you crave. If you are feeling tired or stressed, take a break from what you are doing, go for a walk or do some simple stretches. If you just need a distraction, I am sure if you think about it you can come up with a long list of things that you could do besides eating.

Foods To Prevent The Cravings 

You also have to make sensible choices in your eating to prevent those cravings from happening in the first place. Incorporate these healthy foods into your diet on a regular basis and you will find yourself feeling more satisfied and watch the cravings diminish.

Nuts

Walnuts, almonds, pistachios – nutrient packed powerhouses! Because nuts provide protein and a good amount of healthy fat, they keep you feeling satisfied longer. In addition, nuts are filled with antioxidants, vitamins and minerals that are great for your health. To save your money, buy nuts in bulk and package them in individual serving size containers so you always have an easy grab-and-go snack for when you will need it, at work or anywhere out!

Nuts

Fruits

Though fruit is one of the sweeter whole foods in our diet, yet it is rich in fibre and water, and doesn’t create the same sugar cravings that eating a desert full of calories will. When you find yourself craving something sweet, reach for an apple, and even better top it with a tablespoon of honey. VOILA! You have just created a nutrition-rich snack that will give you energy that lasts, working on your sweet cravings alongside.

Fruits

Vegetables

Of course filling your diet with lots of vegetables will help to keep you full and leave less room for cravings. Just think about what you are craving – crunchy or salty? Try lightly sauted and salted french beans or raw carrots or celery dipped in cilantro sauce. Giving yourself the crunch that will help satisfy the craving in a nourishing way, as there are no harmful calories in there.

Vegetables

Fibre

If you regularly consume 30-40 grams of fibre each day, not only will your GI tract be healthier, you will reduce your food cravings all day long. All fruits and vegetables are good sources of fibre, but some sources you may have not considered – beans (legumes, split peas, lentils), popcorn and whole grains. Pack popcorn in a bag to bring at work, make an easy bean salad or dip, or keep your freezer stocked with delicious bran muffins to grab and go. Find creative ways to get more out of what you eat!

Fibre foods

Water or Green Tea

Often when we feel like we need to eat, it may be a result of not having enough to drink. Carry a water bottle with you and place the number of rubber bands on it for the number of times you want to fill it each day. Remove one rubber band each time you fill up the bottle so you can ensure that you are getting enough to drink each day. A warm cup of flavoured green tea will also hydrate you and is a great option to relax you if the cravings may be a result of stress or anxiety.

Green Tea

Food cravings are a challenge in our environment where alluring food is available at every turn. If you continue to make choices to nourish your body well, you will eliminate the cravings and you will be on your way to reaching your health and wellness goals, without any added stress.

Happy and healthy eating to you!

The post Food Cravings While Trying To Lose Weight? Read This To Find An Answer! appeared first on Youngisthan.in.