Diet change: The 9 best tips

Lots of fruit and vegetables, unprocessed foods and little sweets: Most of us actually know what a healthy diet should look like. Nevertheless, a lot of temptations await us in everyday life, which then ensure that our eating behavior is not as good as it could be. With the help of a change in diet, we can declare war on negative habits and not only become healthier in general, but also achieve our desired weight with a little discipline.

What is a diet actually?

There is no exact definition of dietary change. Usually, however, it is mostly about changing previous eating habits. The goals can vary from person to person: Perhaps you are hoping for a better figure by next summer as a result of the changed diet, or you simply wish for more energy in everyday life. Both can be achieved with a change in diet.

What constitutes a healthy diet?

To be really fit and healthy, a balanced diet is best. So that we are supplied with everything we need, we should above all consume sufficient macronutrients and micronutrients. Then these are essential for our body. But what exactly is behind these terms?

If you on one balanced nutrition If you pay attention, you are sufficiently supplied with both macro and micronutrients.

Which foods should have priority on the nutrition plan?

Above all, unprocessed and healthy foods are the key to a balanced diet. When changing your diet, priority should be given to the menu:

Of course, that doesn’t mean you have to be on a strict diet or never eat unhealthy foods again – Forbidding yourself completely doesn’t usually work anyway. Nevertheless, the following foods should only be eaten in small amounts for a healthier diet:

When drinking: At least two liters of fluid a day should be. It is best to use water and unsweetened herbal tea. A juice spritzer with a higher water content can also be served with meals.

The 9 best tips for changing your diet

So that you can really change your eating behavior in the long term, we help you following tips:

1. Change habits little by little

Humans are creatures of habit. If you’ve been eating cornflakes in the morning for years, you’ll probably find it difficult to suddenly switch to oatmeal with plain, unsweetened yogurt for a diet change. That’s why it is important to change habits bit by bit. A change that happens gradually is easier for most people to achieve than changing all habits overnight. For example, eat the oatmeal with milk first and sweeten the dish with fruits, such as strawberries or blueberries.

2. Keep a food diary

To discover where your weak points are, a food diary. Write down every meal and snack in detail and take stock after a week. Often, without really realizing it, we eat far more than we need.

3. Cook fresh

Flavor enhancers, sugar and fats are hidden in all finished products. The best way to change your diet is to cook it yourself according to the recipe – in large portions so you can take something to work the next day.

4. Boost metabolism

Hot spices like chili and ginger get our metabolism going and help us burn calories. For example, put a fiery chili on your menu or drink a cup of ginger tea in between.

5. Don’t shop hungry

Make sure you’re always full when you go shopping. Otherwise chips, chocolate and co. will only make you smile all the more. And with that, the risk increases that you end up with more unhealthy food in your shopping cart than you intended. Extra tip: Make a shopping list beforehand and stick to it.

6. Replace smartly

As already mentioned, it’s not about forbidding yourself to do everything even when you change your diet. In everyday life, however, it helps to replace certain unhealthy foods with healthier options. For example, eat a slice of whole grain bread instead of toast. If snacking between meals is the problem with your eating habits, set out a small bowl of nuts instead of candy bars.

7. Don’t eat too little

Many people make the mistake of significantly reducing the calories and eating less overall when changing their diet, similar to a diet. But it shouldn’t be too little! How to keep track of your daily calorie balance:

Make sure that you are always above the basal metabolic rate even after a change in diet and remain under the total turnover. If you often eat less than the basal metabolic rate, the body shuts down its functions and also slows down the metabolism. If your daily calorie intake is more than the total turnover, you are taking in more calories than your body uses. The surplus is then stored – obesity is the result.

If you really want to lose weight, aim for a slight calorie deficit, which should be between the basal metabolic rate and the total metabolic rate. According to experts, about 300 to 500 calories below total turnover is a good goal. Extra tip: Regular meals ensure a long-lasting feeling of satiety and prevent cravings.

8. Rely on help

No one can actually pull off the change in diet successfully for you. But friends and family can still help you stay connected, when you bring them on board. If, for example, putting a large bowl of chips on the table is part of your TV night, the temptation will of course be great. Discuss your plans with your partner and then make sure together that the chips become a bowl of nuts, for example.

9. Track your achievements

Weighing yourself daily is stressful for most people and can be frustrating – for example, if you suffer from frequent water retention. It’s usually enough to weigh yourself once a week and then record your weight in writing. Most calorie tracking apps include such a function and you can even see your successes in a graph. That provides pure motivation! However, body circumference is often more meaningful than weight. So measure your waist and hips regularly and enter these values ​​as well.

Reading tips: For a successful change in diet, we explain here how you can create a nutrition plan. Plus, healthy recipes help you stay in your calorie budget!

Sources

Bridget