In the search for a healthy weight and a better quality of life, thousands of people are trying to maintain a good diet, according to the needs of their body.
Today there is more interest in adopting complete and balanced diet plans , although their effects on body weight are not as instantaneous as those offered by the popular “miracle” diets.
And is that, although many diets are attractive and cause temptation, there is more information on their side effects and the importance of eating healthy permanently.
How should a good diet be started? While it is necessary to take into account the age and possible illnesses of each, there are some generalities that everyone can put into practice .
1. Eat healthy and varied
The first condition to make a good diet is that it contains all the nutrients necessary for the body. These should be included in the proper amounts, without exceeding the number of recommended daily calories. For this requirement to be met, it is essential to vary the food of each meal , making sure that they can meet the of each one.
It is valid to eat “everything”, as long as the foods that are chosen are of good quality, mostly organic. This means that, as much as possible, industrial or prefabricated foods should be avoided .
A good diet can include:
- Lean meats and fish
- Dairy and eggs
- Fruits and vegetables
- Whole grains
- Nuts and seeds
- Vegetable oils (olive, sunflower, coconut, etc.)
2. Increase water consumption
One of the mistakes most people make when adopting a diet is to ignore the daily consumption of water. Although its importance has been highlighted in many opportunities, some still replace it with unhealthy drinks .
This vital fluid participates in many functions of the organism and, therefore, it is essential to enjoy .
- The recommendation is to consume between 6 and 8 glasses a day , either alone or in infusions and healthy drinks.
- Your intake should be increased during and after exercise, or in situations such as pregnancy and breastfeeding.
3. Limit the consumption of salt
Salt is composed of Its adequate absorption helps keep electrolytes and blood pressure in balance .
Excessive salt intake, which occurs in many diets, carries dangerous health effects. For this reason, for the diet to be healthy, it is essential to decrease it to the maximum of all meals.
- Eating foods high in sodium increases the risk of heart and kidney disease .
- The ideal thing is to look for healthy alternatives to flavor the dishes, such as spices, herbs or oils, among others.
4. Moderate fat consumption
Nowadays it is very easy to exceed the consumption of fat due to the food products that are acquired in the market. Although not all contain harmful fats, most provide saturated fats, excess calories and low nutrient levels.
In order not to suffer from metabolic disorders or is convenient to limit these foods as much as possible . Instead, you should eat “good” fats such as those provided by olive oil, avocado or nuts.
- Ideally, read food labels to avoid those that contain saturated or trans fats.
5. Set schedules and divide the portions
On the other hand it is good to divide the food portions for 5 or 6 small dishes a day . Thanks to this method it is possible to prolong the feeling of satiety while maintaining the metabolism at a good pace.
Still not improving your diet? It may not be so simple to modify the diet; however, if you take into account these requirements, you will have more facilities.