Does this happen with me only or is it for many? Every time I start a diet, I keep myself in check for a few days or maybe weeks, then the high tide of cravings start and I more often than not end up binge eating. Why? I ask myself every time and apparently, my lethargic inner-self answers that maybe this diet type is not suited for me should rather try another one. And this vicious cycle of trying-to-diet, falling flat on my face and buckling up for another one continues.
This is the reason I’m determined today to find out those valuable ways that I can incorporate healthy eating into my diet without going on a so-called celebrated ‘diet’. I am no longer going into the never-going-to-succeed process of leaving my favorite foods. Rather I want to settle for a more practical and doable diet plan this time, something which is more sustainable and great for the body at the same time.
I’m pulling all stops this time. You with me as I explore the ways to eat healthy without going on a diet this year? Let that be our new year resolution, what say!!
Stick to basics- what to eat more of
Fruits, veggies, fish, poultry, nuts, seeds, beans, legumes, unrefined whole grains. Please don’t put a cap on this stuff because the more you fill your tummy with these, the less likely it is that you’ll reach for the French fries or the onion rings! Try and sneak some of these into your lunch or dinner. Picture this, try a fruit smoothie for breakfast, veggies and salmon for lunch {salmon is high on omega 3 fatty acid, btw} and pinto bean chili for dinner. Nothing was boring in that plan, but did you realize that you ate healthy food throughout the day and if you feel like munching, grab some pine nuts or pecans?
I love these- but will limit how much I put them into my precious body
And these are everything with high sodium, added sugars, high on cholesterol, aerated drinks, saturated fats, processed meats, trans fat, tropical oils, sweetened flavored yogurts. There may be a few more tastes-good but not-so-good-for-body foods which I’m planning to forego. This may call for a bit of sacrifice but it’s not too tall a task moreover doesn’t call for a strict diet regimen. Just being conscious that a loaf of white bread may have trans fat, is high on starch, and has loads of gluten in it. Switch to unrefined wheat bread instead, see a small tweak but a sizable impact!
Only the good stuff
This group ‘boasts’ of having artificial sweeteners, processed or frozen foods, any item in the grocery store that comes in a box or requires to be frozen. Be wary of the fat-free, low-fat, and low-carb versions of the original food. Instead, stick to the full-fat version of the sour cream and use it in small portions and greater intervals. The mantra for my diet for the year- eat everything I love but in a very small portion size and space that out to be once in two weeks. This way I’m not depriving myself of the heavenly Ben & Jerry’s and not feeling guilty either that what I shoved into my body will now take weeks to melt and leave! Also, a quick cheat trick here, try and eat the heavy sugary stuff earlier in the day, that way the body will have enough time to break down and process the complex sugars. You’re so welcome!!
Some basic changes can go a long way
Again, I’ll be a parrot and repeat the same thing, small changes- positive results. Juices are usually high in sugar so chuck the orange juice and peel a clementine instead. Eating whole fruits, grilling veggies, packing on the protein foods, drinking oodles of water, reading the labels on the food you’re buying are the little steps towards healthy eating. Meal prepping is important because it increases the number of times you’re actually eating at home. Just imagine this, after you’ve spent the whole Saturday feeding into the planner what you’ll eat the next week and the subsequent Sunday to wash, chop, marinate and organize that menu, you’re not going to leave all this like that and order a pizza, right? Did I say, small changes, see what I’m talking about!!
You know this already, but, for a quick refresher
No skipping breakfast, loads of protein in the meals, drinking water throughout the day and before meals, and sneaking in the superfoods in the meals or snacks. Do you know why I’m harping on adding more protein into your lunch tomorrow? Because protein will keep you feeling full and curb your sudden hunger pangs and craving for a cookie because you’re feeling hunger {you may not be actually hungry though} and also help you build those lean muscles. And ah about drinking more water, we all know that it fuels metabolism, improves digestion and you’ll eat less if you have guzzled down a glass of water just before dinner. That’s what I call being on diet even without dieting! Feeling like going to the kitchen and looking to munch on to cut out the boredom, grab a few blueberries or slice an avocado or sprinkle some chia or flax seeds on the Greek yogurt or chomp some pumpkin seeds. Smuggling superfoods in the diet, did you ask?
Did you hear about intermittent fasting?
See you’re not eating during a set time, so quite obviously you’re not gaining calories during that window. But you should eat absolutely normally during the ‘eating window’. But there are a few pitfalls of this diet pattern and may not work for all and be wary of the fact that it may propel you towards ‘madness eating’ when you’re in the eating period. Read it up and see if you can sustain it. Just another option in our ‘sticking to a diet without going on a dieting’ plan.
See there are a host of other important little tweaks that you can possibly bring in today to mold your diet into a more body favorable one. Apart from the more apparent ones that we were just talking about there are many like eat what you want in small portions, maybe using a food scale can help to measure the portion size. Or if you find it hard to push yourself to drink the plain boring water, how about a naturally flavored detox water? I try the one with a slice of grapefruit in it, tastes good! Another easy trick, adding herbs like thyme, rosemary, oregano in the food, studies claim these boost metabolism! And the ultimate one, try and avoid buying that big box of chocolate chip muffins from Costo the next time you’re grocery shopping! Promise the last one, I went grocery shopping after work, I was famished at that time and looking at everything made me more hungry and I impulse-bought loads of food. Wise-words here, do not go grocery shopping when you’re craving for the next snack or meal. Small steps towards a greater health good! Small steps-big impact! Hopefully, fingers crossed!!
See there are a host of other important little tweaks that you can possibly bring in today to mold your diet into a more body favorable one. Apart from the more apparent ones that we were just talking about there are many like eat what you want in small portions, maybe using a food scale can help to measure the portion size. Or if you find it hard to push yourself to drink the plain boring water, how about a naturally flavored detox water? I try the one with a slice of grapefruit in it, tastes good! Another easy trick, adding herbs like thyme, rosemary, oregano in the food, studies claim these boost metabolism! And the ultimate one, try and avoid buying that big box of chocolate chip muffins from Costo the next time you’re grocery shopping! Promise the last one, I went grocery shopping after work, I was famished at that time and looking at everything made me more hungry and I impulse-bought loads of food. Wise-words here, do not go grocery shopping when you’re craving for the next snack or meal. Small steps towards a greater health good! Small steps-big impact! Hopefully, fingers crossed!!