Staying Grounded and Healthy - Who says healthy food has to be blend and boring? : September 2023

Thursday, 28 September 2023

10 Greatest Tips to Stick to Your Diet and Lose Weight Fast

Do you struggle to stick with your diet?

You’re not alone.

Dieting is one of the most challenging things anyone can do. Ask any personal trainer about their biggest challenge.

They will tell you that getting clients to be compliant with their diets is the hardest part.

Follow these 10 tips so you can stick to your diet and lose weight:

Try not to drink your calories.

It’s very easy to consume many of your calories through liquid consumption. Try to keep your beverages calorie-free. Water is the best choice.
Assume you are thirsty, not hungry.

People frequently eat when they’re actually just thirsty.

The next time you’re hungry, try having a tall glass of water first. Wait 15 minutes and see if you’re still hungry. You might find that you’re not.
Measure.

Try measuring your food portions and counting all your calories for one week.

It’s likely that measuring and recording will positively impact your food intact. Step on the scale to measure your weight and take body measurements to compare to later.
Are you really hungry?

Are you actually hungry? Or may you’re just bored or stressed? Decide if you’re truly hungry. It’s possible you haven’t been hungry in years!
Eat slowly.

It can take a while for our brains to tell our stomach we are full. If you eat too quickly, you might pass the right time to stop eating.

At the end of a meal, you should always feel better than you did before you started eating. If you feel worse, you either ate too much or ate when you weren’t really hungry.
Continue eating your favorite foods.

Keep the portions under control, but don’t be afraid to indulge in your favorite foods. Total deprivation is a recipe for disaster.

7. Play around with the number of meals.
Some people find that they eat less if they have one large meal per day. Others find three small meals and three snacks work better.

Experiment and see what works best for you.

8. Deal with stress without food.
It’s very common to overeat when you’re stressed. Food has an amazing ability to quickly change how we feel.
Read a book, listen to music, go for a walk, meditate, or call a friend. Pick an alternative that will keep you from eating.

9. Stay active.
Exercise can reduce appetite and boost insulin sensitivity. You’ll eat less and feel better. With a little momentum, getting some exercise each day becomes self-rewarding. You might even grow to like it. Not sure what kinds of exercises you can do, try Crossfit!

10. Don’t try to be perfect.
You have to consistently do the wrong things to gain a significant amount of weight. Similarly, a few mistakes on your diet aren’t going to drastically affect the outcome. Hang in there and things will work out.

Dieting is challenging for most people. Food is necessary to sustain life.
You can’t live without it. Adopting a new way of eating can take time and there are changes to be endured before they become your normal behavior.

These 10 tips can help you make the transition to a new way of eating.

Try them on for size and watch your waistline shrink.

If you like today’s tips, please share!

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Tuesday, 26 September 2023

Cutting Your Calories? This Can Happen to You If You Don't Eat Enough!

You may be worried about eating too much, but are you also concerned about not eating enough?

Drastically cutting your calories and going on a fad diet can hurt your body and brain.

You may be starving your brain of essential nutrients if you don’t eat enough food.

Your brain needs a healthy diet just like the rest of your body.

The cells in your brain need the nourishment that comes from food. Food provides your body with carbohydrates, proteins, and fats. It also offers nutrients such as minerals and vitamins that promote brain health.

A healthy diet is important for a strong brain.

Your brain benefits from nutrients such as folic acid, omega-3, and others found in food. Your brain needs these minerals and vitamins to function properly.

Find out what happens in your brain if you don’t eat enough to provide the nutrients it requires:

1. Shrinking of the brain.

When your diet lacks enough nutrients because you’re starving or participating in a fad diet, your brain can shrink.

If you don’t get enough B vitamins, your brain can atrophy.

In addition, if you don’t get enough amino acids by eating protein or omega-3s from fats, then it can shrink.

2. Concentration and memory issues.

Without the proper amount of nutrients, your brain can’t focus.

You may have difficulty concentrating on simple tasks. Math or tasks that are more complex may become impossible.

You need B vitamins, folic acid, omega-3, vitamin C, vitamin E, niacin, vitamin D, and other nutrients to concentrate effectively. Without them, your brain simply can’t function the way it was designed.

3. Brain damage.

If you starve or don’t get enough food for long periods of time, brain damage can be the result. This brain damage may or may not be reversible.

4. Craving food.

When you don’t eat enough, you start to crave food. You can’t stop thinking about it or shut off your brain.

Your ability to make healthy food choices decreases. Since your brain thinks you’re starving, you’ll eat anything you find. You won’t be able to avoid temptations or stop eating junk food.

Research shows that you’re more likely to eat carbohydrates and sweets to try to refuel.

The constant cravings for food distract you. They can distract you to the point that you can’t work or study. You may even be in danger as you try to drive or walk since you can’t pay attention to your surroundings.

You may be worried about slimming down or losing weight, fitting into your old jeans, or looking great in a swimsuit.

These things motivate you to reduce your calories and food intake.

However, fad diets and desperate attempts to lose weight can leave your brain without the proper nutrients. This is a dangerous and risky practice that can have long-term consequences.

Avoid skipping entire meals for days or weeks at a time. This type of unhealthy practice throws your entire body into starvation mode and hurts your brain, too.

You can avoid overeating without sacrificing important nutrients. You can reduce calories in a healthy way while ensuring you’re getting enough for your height and age.

It may take some extra research when considering a diet, but your brain’s health is certainly worth it.

Sunday, 24 September 2023

A 5-Minute Guide to the 6 Essential Nutrients for Simple Healthy Eating!

Keeping up with what you're supposed to eat may seem complicated, but there are really only six categories of essential nutrients.

Those are the substances you need to get from food because your body can’t produce enough of them on its own.

If you want to simplify healthy eating, focus on the six basics. That means protein, carbohydrates, fats, vitamins, minerals, and water.

Find out what you need to know with this quick guide.

Macronutrients:

All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.

Keep these tips in mind:

Eat enough protein.

The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products.
Embrace carbohydrates.

For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates.

Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar.
Choose healthy fats.

Your body needs fats too. They give you longer term energy and help protect your organs.

Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts.
Stay balanced.

How much do you need to eat from each group?

Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein.

Micronutrients:

Vitamins and minerals are the micronutrients that support your body functions.

You only need them in small amounts, but they’re still vital to your health and wellbeing.

Benefit with these strategies:

Understand vitamins and minerals.

There are 13 essential vitamins and a wide range of minerals that you need to stay fit. Vitamins help your body use other nutrients and make hormones. Minerals are especially important for your central nervous system and skeleton.
Seek variety.

Common signs of vitamin and mineral deficiencies include hair loss and slow healing. Most symptoms can be treated quickly by changing your diet.
Consider supplements.

For most adults, food is superior to supplements. However, it’s important to follow your doctor's recommendations if you’re on a restricted diet.

Water:

There’s a little difference of opinion when it comes to water. Some experts call it a macronutrient because you need a lot of it.

Others say it’s a micronutrient because it doesn’t provide energy directly. You may side with those who put it in a separate category of its own.

Add more water to your diet with these tips:

Adopt new habits.

Maybe you have trouble remembering to drink enough water. Try creating triggers like having a glass when you wake up or make a phone call.
Add flavor.

If the taste of plain water doesn’t appeal to you, liven it up. Infuse it with fresh basil or a few crushed cranberries.
Chew it.

Water from solid foods counts too. For meals and snacks with a high water content, use ingredients like cucumbers, celery, strawberries, cauliflower, and cottage cheese.
Avoid dehydration.

You may have heard that you can only live about 3 days without water. Even under less extreme conditions, dehydration can affect your performance.

If you feel fatigued or have trouble concentrating, you may need to drink more.

Proper nutrition can be simple.

Eating a diet rich in vegetables, fruits, and other whole foods is usually all you need to give your body adequate amounts of the 6 essential nutrients.

If you have medical conditions or other concerns, your doctor or dietician can also help you in understanding your individual needs.

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Thursday, 21 September 2023

6 Nutrient Tips to Improve Your Health and Wellness!

Everyone needs a nutritious diet filled with vitamins and minerals.

However, you can use the secrets from top experts to strengthen your health with additional foods and supplements.

Your diet affects your mental health, too, and has a strong impact on depression.

Try these diet adjustments to feel better both mentally and physically:

Get more vitamin E.

This vitamin can help lift your mood and has other benefits such as helping to keep your skin healthy.

You can find vitamin E in multiple food sources and supplements. It’s easy to add to your diet by simply eating more nuts.

Seeds, nuts, oils and other items have vitamin E. You can help fight your depression by adding them to every meal.

2. Get more vitamin C.

Vitamin C has antioxidant properties and naturally improves your mood.

Vitamin C is available in supplement form, but it’s also easy to find in food and beverages.

Citrus fruits and drinks are a popular source of this vitamin. You can also find vitamin C in broccoli, potatoes, peppers, and kiwi.

3. Increase your selenium.

Selenium is an important nutrient that can be found in food and supplements. It affects your mood and mind.

This mineral has an impact on depression, so it’s important to get enough of it in your diet.

You can find selenium in beans, lean meat, nuts, seeds, grains, and seafood.

It’s easy to add more peanuts or legumes to your meals. You can also try to add more clams, sardines, or crab.

Dairy products that are low-fat are also a popular source of this mineral.

4. Watch your protein.

Researchers have found that tryptophan, commonly associated with turkeys, can make you sleepy and happy. It increases the serotonin levels in your brain and decreases the risk of depression.

Turkey is an easy way to get more tryptophan and add more protein to your diet. However, other sources of meat also have tryptophan, so you don’t have to be bored with turkey. Try lean cuts of chicken for another source.

5. Consider the Mediterranean diet.

The Mediterranean diet has multiple benefits for heart health and other parts of your body.

This diet can also affect your mind and decrease depression.

The Mediterranean diet focuses on fish, vegetables, legumes, nuts, and healthy grains.

It allows low-fat dairy and other products. You can eat a variety of fruits and vegetables on this diet.

The Mediterranean diet allows healthy fats and oils, so you can season your salad without feeling deprived. You can also eat different herbs and spices that add richness to your food.

Mainly, this diet limits red meat and sugar.

6. Nutrients and your diet.

Your depression may improve with a diet that is complete and nutritious. Ensure your diet includes all of the essential vitamins, minerals, and macronutrients.

A diet that has variety will keep you from getting bored. Boredom can have a negative impact on depression, so it’s important to keep your diet interesting.

Experiment with new vegetables, fruits, spices, and herbs to keep the diet lively. Try new recipes and turn your kitchen into a tasting center.

Your diet has a great impact on your mental health.

Follow these nutrient tips and you’ll notice a positive difference in your health and your life!

If you enjoy today’s tips, please share!

Friday, 15 September 2023

18 Simple Diet Changes to Maintain Your Ideal Weight!

If you're juggling a full load of family and career responsibilities, it can be difficult to devote much time or thought to your diet.

These are simple and effective changes you can make to the foods you eat and the way you dine that will soon have you looking and feeling your best.

Change The Foods You Eat

Enjoy more vegetables and fruits. Get most of your calories from plant-based foods. Aim for at least six servings per day. Fill up half your plate at every meal with fresh produce.
Eat plenty of fiber. Whole grains are another great choice. They also have fiber and nutrients that will make each calorie go further. Plus, they help you feel full and resist junk foods.
Focus on whole foods. Skip the processed foods in favor of fresh ingredients. You'll enjoy better tasting meals and cut back on added sugars and sodium in one easy step.
Serve fish. Lean protein gives you more energy. Put fish on the menu at least twice a week. You can grill it in a few minutes for an easy dinner.
Switch to healthy fats. The kind of fats you consume is just as important as the total amount. Dip your bread in extra virgin olive oil instead of butter.
Start with soup. Soup fills you up so you eat fewer calories.

Change The Way You Eat

Control portion sizes. You can eat your favorite treats as long as you practice moderation. Eat a single piece of gourmet chocolate instead of a whole donut.
Schedule more meals and snacks. Eating more frequently throughout the day keeps your metabolism primed. It also helps prevent hunger pains that could sabotage your diet.
Start with a healthy breakfast. Refuel every morning. Grab a yogurt drink or whip up a breakfast bean burrito.
Eat more slowly. Dining at a leisurely pace gives your body time to tell you when it has had enough. Put your knife and fork down between each bite.
Be mindful. Switch the television off. Paying attention to what you put in your mouth will reduce the risk of nibbling.
Sit down. Your body digests food better when you pull up a chair. You'll also be more conscious of how many calories you consume.
Change your table settings. Reduced portions look bigger when you dish them out on smaller plates. Set out candles and flowers to make meals feel more indulgent.
Enlist support. Studies show that programs like Weight Watchers generate success through social support. Ask your family and friends to cheer you along.
Use other rewards. Treat yourself to good things that leave your waistline intact. Get a massage or pick up show tickets.
Drink more water. Water curbs your appetite and keeps all your body functions running more smoothly. It also fights off fatigue that could lead to junk food cravings.
Carry your own snacks. Liberate yourself from vending machines and fast food joints. Bring along a thermos of skim milk or a bag of homemade trail mix made with whole grain cereal and dried cranberries.
Order wisely at restaurants. Call ahead to be sure the menu can accommodate your diet. Look for grilled and steamed items rather than fried entrees.

Healthy lifestyle changes that you can sustain over the long haul work better than any crash diet that makes you count every calorie you eat.

Reach and maintain your ideal weight with simple strategies that will free up your energies for the activities you love.

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Tuesday, 12 September 2023

How to Eat Healthier and Slim Down When You Have Evening Snacking Syndrome?

If you’re trying to lose weight, you may want to stop eating in front of the TV at night.

A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.

Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm.

Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.

Late night meals and snacks also tend to involve less nutritious food choices.

You’re more likely to open a bag of chips than to toss a green salad.

That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes.

Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.

Breaking the cycle will help you to eat healthier and slim down.

Try these suggestions for changing your eating schedule to one that supports your health.

How to Eat More of Your Daily Calories During the Earlier Parts of the Day:

Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.
Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
Stop for lunch. You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.
Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables. And do not forget to check out the vermilion jelly snacks!

How to Cut Back on Late Day Calories:

Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar.
Limit portions. Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.
Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.
Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.
Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.

Knowing when to eat can make losing weight and eating a nutritious diet easier.

Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.

Monday, 11 September 2023

How to Start Living Better with Every Breath You Take – Stop Anxiety and Hot Flashes!

Paced breathing beats normal breathing when it comes to managing many common health conditions or just feeling more energetic.

It is time to start living better!

Something as simple as lengthening each inhalation and exhalation can help you feel fitter and more at ease.

Benefits of Paced Breathing

Reduce hot flashes.

Changing the way you breathe affects your body’s autonomic nervous system.

Your autonomic nervous system helps maintain your body temperature, so changing over to paced breathing minimizes hot flashes.
Tame anxiety.

Anyone who is prone to panic attacks knows what it’s like to be short of breath. If you’re being treated for anxiety and depression, ask your doctor about using paced breathing as a supplement to conventional care.

It’s also great for ordinary daily challenges like traffic jams and lost luggage.
Boost your mood.

Most people feel a little lazy or blue from time to time.

Delivering more oxygen to your brain will make you more alert and cheerful.
Mange stress.

Modern life is full of pressures and demands. Getting stress under control with paced breathing helps to prevent chronic inflammation as well as emotional distress.
Cope with pain.

Childbirth is one of the most obvious occasions when patients use breathing techniques.

You can apply it to any kind of pain. Experts debate exactly how it works, but it seems to provide a distraction and helps you to loosen up.
Sleep better.

Get relief from tossing and turning until dawn.

Fall asleep faster and wake up less frequently during the night.
Promote healing.

Studies show that skillful breathing can help recovery times.

If you have major surgery scheduled or you injure your knee jogging, you may be able to get back in shape faster than you think.
Strengthen your immune system.

The quality of your breath plays a big role in keeping you fit and strong.

You’ll find you catch fewer colds and you’ll increase your resistance to more serious conditions.

Training Yourself in Paced Breathing

Understand your hormones.

Stress triggers higher levels of adrenaline, which is associated with short and shallow breathing.

When you relax, your brain produces more choline, so your breathing becomes deeper and more leisurely.
Slow down. Gradually work your way down to 5 to 8 breaths a minute.

The average rate is about 15 to 20.

When you get down to about 5 breaths, stay there. Otherwise, you may get dizzy.
Inhale deeply.

Breathe in through your nostrils.

Slowly draw air up from your diaphragm. Experiment with going deeper each time.
Exhale fully.

Pay equal attention to exhaling. Let all the air out gently.

Match the length of each exhalation to the length of each inhalation.
Aim for two sessions a day.

Some studies show that you get the best results when you practice twice a day.

Brief sessions of 5 to 15 minutes are fine. You can even make progress in as little as two minutes.
Pick a focal point.

If you have trouble concentrating on your breath, use an aid that works for you.

Count your breaths or silently repeat an inspiring word or phrase to yourself. If you prefer visual images, look at a candle or a pretty flower.
Continue your education.

There are many variations on breathing mindfully.

Once you’ve mastered paced breathing, you may want to go on to learn other styles.

Sign up for a yoga or meditation class or browse through your local library for books and CDs.

Paced breathing is a safe and natural method that anyone can learn.

It helps eliminate anxiety and hot flashes. It’s free and simple and you can take it everywhere you go.

Start living better with every breath you take!

If you enjoy today’s tips, please share it!

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Friday, 8 September 2023

Healthy Eating and Weight Loss Solution for Women Who Love Spicy Foods

Maybe you want to lose weight, but you’re turned off by bland fare like cottage cheese and rice cakes.

Women who love spicy foods can still eat healthy.

Have your chili and eat it too by trying these suggestions for managing your food choices and adopting other beneficial lifestyle habits.

Healthy Eating for Women Who Love Spicy Foods

Practice portion control. Your love for fiery dishes can work to your advantage when you’re trying to cut calories.

Flavorful foods tend to satisfy you quicker. A few bites of tangy cheese may be all you want. Hot salsa may help you stop snacking after just a handful of chips.
Order Asian food. Asian menus are usually full of highly seasoned options. Use chopsticks to slow you down.

Order brown rice instead of white, and avoid the deep fried beef.
Eat Mexican. Maybe fajitas are your idea of a good time. Other relatively light choices include grilled chicken or fish, as well as black beans.

Double check your salad for high calorie additions like tortilla chips.
Feast on Italian. Pepperoni pizza packs on pounds, but you can slim down your slice by making it at home with whole wheat crusts and more vegetables.

Soups and half portions of hollow pasta will also help you stick to your diet.
Cool off. Does your tongue feel like it’s burning?

There’s a good reason why many spicy entrees come with ingredients like cilantro, lime, or coconut milk to balance the heat. You can also soothe your mouth quickly with a glass of milk or something with a rough texture like rice.
Avoid heartburn. Experts now believe that spicy foods are unlikely to cause ulcers or heartburn, but they can aggravate existing conditions.

For relief, eat smaller and more frequent meals, and avoid lying down for at least 3 hours after your last meal.
Chew gum. Another easy way to fight heartburn is to chew gum.

Plus, it stimulates saliva so it will help protect your teeth from sticky sauces that accompany some spicy food.
Benefit from capsaicin. Studies show that many spices are good for your body. Some of the most promising results have been tied to capsaicin, a compound found in hot peppers.

It has been associated with reducing inflammation, lowering blood pressure, and even fighting certain cancers.

Healthy Lifestyle Habits to Adopt

Thrive on variety. Fans of spicy food often crave novelty and change in many aspects of their lives.

Find excitement in travel and hobbies instead of relying on food for your entertainment.
Address your feelings. Some scientists speculate that a fondness for morsels that burn your mouth could be tied to the pain-relieving hormones they trigger.

Keeping a journal can help you spot whether you’re using food to cope with difficult events in your life.
Manage risks. While a sense of adventure enriches your experiences, it’s good to practice moderation.

Stay safe while you sample the latest trends in ethnic cuisine or make new friends online.
Quit smoking. It’s natural for our taste buds to lose some sensitivity as we age, but you can keep them sharper by giving up tobacco.

That way you can savor your food for as long as possible.
Work out. Of course, exercise is essential for weight loss whether you love jalapenos or brownies.

Aim to work out or Crossfit at least 3 times a week for about an hour each session.

Spice up your life while you manage your weight.

You can eat the hot foods you love as long as you practice portion control, satisfy your need for excitement, and engage in regular exercise.

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Sunday, 3 September 2023

The Secret to Losing Weight Fast as A Vegan!

When you started your plant-based diet, you expected to lose weight.

Now, you feel like you may have been misled. Your bathroom scale says you’re heavier than when you started.

Eliminating or cutting down on animal products in your diet can help you lose weight. Numerous studies have found that vegetarians and vegans tend to have less body fat than meat eaters.

There are also many other health benefits to eating more plants. That includes lowering cholesterol and blood pressure, as well as reducing your risk for heart disease, diabetes, and certain cancers.

However, as you may have discovered, these outcomes are not automatic.

Learn how to make your plant-based diet lighter and healthier.

Avoiding Common Pitfalls:

Limit processed foods. With or without animal products, frozen dinners and packaged sweets tend to be high in sugar, salt, unhealthy fats, and calories.

Opt for whole foods instead. You can still buy convenient items like plain frozen vegetables and fruits.
Monitor serving sizes. Maybe you thought you could eat more when you gave up meat.

Try shrinking your portions and take time to savor each bite. Plan your meals and snacks instead of grazing throughout the day.
Dine at home. Vegan and vegetarian options can still be fattening.

Preparing your own dishes gives you more control over the ingredients.
Be flexible. On the other hand, you may have become too strict.

If you try to survive on salad greens and grapefruit, you’ll miss out on essential nutrients and start craving sweet potato fries.
Consider your lifestyle. Remember that your diet is just one part of taking care of yourself.

Examine your other habits to ensure that you’re exercising regularly, sleeping well, and handling stress constructively.

Making Smart Choices:

Increase your fiber. One major advantage of plant-based diets is that you’re likely to eat more vegetables, fruits, and whole grains.

These kinds of foods are high in fiber, which helps you feel full while eating less and may even extend your life.
Count calories. If you want to lose weight, you’ll still need to watch your calories.

That will probably mean going easy on the dairy products, nuts, and seeds.
Restrict fats. Olive oil has many health benefits, but it’s still about 120 calories for just one tablespoon. Use plant fats sparingly.
Consume more protein. Vegetarian and vegan diets can fulfill your protein needs, even if you’re a serious athlete.

In fact, lentils have more protein than meat. Other smart choices include beans, peas, and soy.
Enjoy healthy treats. Did you switch from ice cream to nondairy frozen desserts?

Many brands are still high in sugar and saturated fat. Snack on fruit and air popped corn instead.
Change your cooking methods. At close to 400 calories, a cup of breaded fried zucchini sticks has almost as many calories as a full meal.

If you steam it, it’s only 17 calories. You can also look for recipes that involve broiling, grilling, poaching, and baking.
Stay hydrated. Drinking enough water makes it easier to control your appetite and stay energized.

Many fruits and vegetables have a high water content, so they’ll help you stay hydrated. Keep in mind that the more fiber you eat, the more water you need to avoid gas and bloating.
Seek balance. Think of your diet as an eating plan you can stick with for life, instead of a temporary solution.

You may also want to consult your doctor or a nutritionist to see if you need any supplements.

Nutritious and delicious plant-based diets come in many forms.

Find a plan that can help you manage your weight and enhance your overall wellbeing.