Keep in mind that making major changes to your diet can be overwhelming and you’ll get tired of following it after a while. Instead of making big changes, look for small but effective changes in your diet. Below are some healthy and effective eating habits for you. Instead of doing these actions at the same time, it is better to focus on one thing so that it gradually becomes a food habit.
Preferably eat eggs for breakfast.
Eggs are a very healthy food, especially if you eat them in the morning. Eggs are rich in high-quality protein and other essential nutrients such as choline. If you are looking for a diet to lose weight, eating eggs for breakfast is a very good choice. Eggs increase the feeling of fullness and make you consume fewer calories in the next meal.
Increase protein intake.
Protein is known as the king of food. This substance has a very good effect on satiety and hunger hormones. A study on obese people showed that eating a high protein meal compared to a high carb meal reduced the levels of ghrelin (the hunger hormone).
Protein helps maintain muscle mass. This substance also slightly increases the amount of daily calorie burning. Muscle mass decreases with age. Reducing the calories consumed and doing sports activities can cause the loss of muscles along with fat. For this reason, you should pay special attention to protein consumption in your weight loss diet.
Good sources of protein include dairy products, nuts, peanut butter, eggs, beans, and lean meats.
Drink enough water.
Drinking enough water is very important for health. It is interesting to know that, according to research, drinking water helps to lose weight. Sometimes even the number of calories burned increases with the consumption of water. Drinking water before meals reduces appetite and makes you eat less.
When water is substituted for other drinks, sugar consumption and calorie intake are seriously reduced.
Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.
Coconuts
Another rich source of fiber among fruits is coconut. Coconut is an important source of selenium and manganese. Fortunately, the use of coconut powder in our country is widespread and we can provide the fiber we need by consuming coconut and its powder.
In many countries, coconut flour has replaced other flours for baking bread.
Coconut is also an important source of omega-6 fatty acids.
Coconut is one of the high fiber foods which is also an important source of manganese
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Strawberry
About 2% of strawberry mass is fiber. In addition to being able to supply the fiber needed by the body well, strawberries are a very important source of antioxidants and micronutrients that have detoxification properties.
Strawberries are also known as one of the important sources of vitamin C and are one of the most popular fruits in the world.
Lentils
Lentils, in addition to being a rich source of soluble fiber, are a source of minerals such as phosphorus and even iron. Lentils are one of the best sources of iron in the entire world, and are highly recommended by nutritionists.
By consuming 100 grams of lentils, you will get about 8 grams of fiber, which is a significant amount. Due to its high iron content, lentils are also recommended for people with anemia.
Bananas
Bananas are one of the most popular fruits in the world, and there are many varieties of them. Ripe bananas are one of the sources from which you can get the fiber you need.
Resistant starch is a type of carbohydrate that is not digested or absorbed in the digestive tract, and is similar to fiber. People who want to lose weight also use unripe bananas to get resistant starch.
Dates are a natural fruit, very sweet and warm in nature. The warm nature of dates may cause small pimples for some people, but in the end, this miraculous substance will have a major impact on our body’s health. Although dates are sweeter than any other fruit, this fruit is something like a miracle for those who have or are prone to diabetes. We are going to talk a little more about this valuable fruit so that maybe you will be encouraged to eat it to maintain your health.
The properties of dates fruits for health have made this fruit always known as one of the best foods for muscle growth. Dates are consumed in different ways, including the combination of date puree with milk, yogurt, bread or butter, which can increase its delicious taste. Date puree is beneficial for both children and adults, especially those recovering from illness or injury.
According to new medical studies, today the positive effect of date consumption in preventing gastrointestinal cancers has been accepted. According to their cultural traditions, Muslims break their fast by eating dates and water. Breaking the fast with dates prevents overeating and consuming food at once during the Iftar meal. When the date is absorbed in the body with its high nutritional value, it suppresses the feeling of hunger. Also, consuming dates has many positive effects on our nervous system, because this sweet fruit has a significant amount of potassium.
In addition, dates, as one of the best and widely used sweet foods, can regulate and control the digestive process. Consuming this fruit in just half an hour can significantly increase a person’s energy level. According to the recommendation of the American Cancer Society, we should consume 20 to 35 grams of dietary fiber daily, and consuming dates can meet our need for this amount of fiber. It is also said that consuming one date a day helps to maintain the health of your eyesight throughout your life. In addition, dates are known as an effective factor in protecting the body against problems caused by night blindness.
Dates are a good source of various vitamins and minerals. It is also known as a good source of energy, sugar, and fiber. The essential minerals of the body such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc can also be supplied by consuming dates. In addition, dates contain vitamins such as thiamin, niacin, folic acid, vitamin A and vitamin K.
We all know that our bodies need fiber and even though there are many foods that have fiber added to them, many people still suffer from its deficiency. For example, the new diet that is prevalent in the West today has caused many Americans to face severe fiber deficiency. Experts estimate that only 5% of Americans get enough fiber each day. Foods that are high in fiber make a person resistant to cancer, heart disease, diverticular disease, kidney stones, premenstrual syndrome and obesity and are also beneficial for the health of the digestive system.
Fiber and heart health
Fiber, especially soluble fiber, is an important ingredient in any heart-healthy diet. Eating a high-fiber diet can improve cholesterol levels by lowering LDL cholesterol (bad cholesterol). High fiber intake can also reduce the risk of metabolic syndrome, a group of risk factors associated with coronary heart disease, diabetes and stroke. Fiber can also help lower blood pressure, reduce inflammation, improve HDL (good cholesterol) cholesterol levels, and reduce excess weight around the belly.
Fiber and weight loss
In addition to helping with digestion and preventing constipation, fiber bulks up foods and makes you feel full sooner, which is a key factor in weight loss and maintaining a healthy weight. Because fiber stays in the stomach longer than other foods, it will keep you feeling full longer, which will help you eat less. Fiber-rich foods like fruits and vegetables are low in calories, so adding fiber to your diet makes it easier to cut calories.
There are other ways that high fiber intake can help with weight loss:
Fiber, by regulating blood sugar levels, can help maintain the body’s fat-burning capacity and prevent insulin spikes that cause lethargy, fatigue, and unhealthy food cravings.
Eating a lot of fiber can move fat through the digestive system faster so that less of it is absorbed by the body.
When you fill yourself with fiber-rich foods like fruits, you’ll have more energy to exercise.