People choose different ways to get rid of excess weight: daily workouts, weight loss medications, fasting, or diet. Statistics show that the last option is the most popular because it gives hope for a quick result. Nowadays, mostly everyone at least once has decided to keep a diet. Usually, of course, it is women who are always dissatisfied with their bodies and the way they look, but many men do not lag behind the weaker sex and resort to the diet’s help. Diet fashion is becoming an enduring phenomenon: as long as there is a concept of “diet,” so much and invents a person new options of weight loss, which are always referring to a reduction of food.
The word “diet” is typically used in double meaning: as food and as a diet regimen and evokes in most people persistent negative connotations associated not only with a vast number of restrictions but also with tasteless and monotonous food. However, diets exist a lot, and they are all based on certain limitations. For example, many people choose one nutritious product and prepare all the dishes from it. Others prefer to eat only-protein food, excluding carbohydrates from their own diet. A balanced diet has rules, but these are flexible rules that help you lose weight without interruptions and achieve sustainable results. It all starts with opting for the right foods for the diet and changing diets. For weight loss to be tasty and easy, you need to know how to diversify your diet menu. Therefore, let’s draw attention to the five tips on how to add more variety to your diet.
What Kind Of Nutrition Is Right?
First of all, it should be understood that proper nutrition is not a temporary measure, but a permanent healthy lifestyle. If you limit yourself in many foods, while thinking that you can eat them again after some time – you confuse diet with a transition to the right food.
By proper and varied nutrition, nutritionists imply balancing different sources of protein, fats, and carbohydrates. It is not a question of eating extravagance or eating randomly every day. A healthy diet should include natural and organic food and does not require crazy spendings.
The basic principle of healthy eating habits is balance. The calorie intake must correlate with physical activity, and there must be a balance in the absorption of foods from different groups of nutrients. You cannot eat buckwheat alone and call it a healthy lifestyle. Do not forget that many healthy vegetables or fruits in large quantities may also be less useful. For example, the body can cope on apples for a couple of days, but a week of eating apples alone will cause harm because the body stops getting the right fats, proteins, and other necessary components that are not found in apples.
Healthy Nutrition: Basic Rules
In the sense of most people, a diet is one of the fastest ways to lose weight or to get rid of undesired kilos quickly. This is the correct point of view, but it must be adjusted. Any diet is a special diet – everything in it, including the quantity and quality of products aimed at weight loss. Each person chooses a method of nutrition in their taste preferences, relying on age, health, or lifestyle. One way or another, and any type of diet designed to achieve the main goal need to be followed by some basic rules:
- Eat when you feel hungry, but in small portions;
- Chew the food thoroughly;
- Concentrate on the food when having a meal;
- Divide your diet into 4-5 small meals instead of 2-3 large meals;
- Physical activity during the day;
- Make sure the biggest meal of your day is lunch;
- Concentrate on only having freshly cooked and natural food.
Healthy eating involves a diet with a variety of food that contains all the nutrients that you need to help your body and mind function at their best and sustain good health. At the same time, having the same thing to eat each day can be very boring. A variety of foods ensure you are taking in lots of needed vitamins and minerals and make healthy eating more fun. So, here are a few ways how you can make your nutrition plan more interesting yet beneficial.
The Brighter, The Better
Bright food-themed cookbooks, attractively shot cooking TV shows, and magazines with colourful pictures – we all remember how appealing they look. Considering their high popularity, it’s only natural that much of eating pleasure occurs when we see food that looks beautiful and delicious.
One of the effective methods to lose weight, support a well-balanced diet, and promote better health is to splash more colour on your plate. Vegetables and fruit offer not only various colours and textures but also bring essential nutrients to the table. Choose brightly-coloured fruit and veggies and experiment with all colours of the rainbow to make your food as nice as possible. This is a simple and fun way to add some variety and create your next meal without too much thinking. You can even use your creative side and decorate your meals to make them more colourful and good-looking.
- Green foods – Eating your greens is considered one of the golden health advice. A diet with leeks, beans, broccoli, spinach, and green salad leaves offer high sources of fibre minerals and folate as well as iron and calcium to sustain the health of red blood cells;
- Red/purple foods – They are loaded with phytonutrients and Vitamin C, which is beneficial for the skin. Also, the rich content of vitamins C and K help with healthy mineral storage in bones and to boost the immune system;
- White/brown foods – Eating white or brown coloured fruits and vegetables can help to improve the immune system, keep the digestive tract healthy, promote a healthy heart, maintain a healthy weight, and activate fat burn;
- Yellow/orange foods – Eating carrots, peppers, butternut pumpkins, and swedes will provide with Vitamin A to help support your vision, Vitamin C, flavonoids, and other useful nutrients like folate, potassium, and calcium.
Mix The Ingredients
In many Eastern European countries, people eat garnish, meat, and salad separately. In other words, they are used to eating large quantities of food, which can be reduced by at least half. The habit of eating a lot of porridge, potatoes, or pasta by eating a sandwich was formed a long time ago. After the war, many people were involved in physically hard work and needed more energy. But there was no way to get quality calories in a country with a total deficit.
Today’s people moved much less than before, and the variety of available products – meat, poultry, fish, vegetables – increased many times. Useful food became more accessible, but the habit of filling the stomach with cereals and bread, as before, remained. Agree, removing half of the pasta from the plate is not encouraging, and if you mix the ingredients by adding more vegetables and greenery, you will not notice the reduction of the portion.
Play With The Flavour Tones
Since there are many available spices that give the dish a unique flavour and taste, try to take advantage of their unique scent and add an interesting blend to your meals. Great spice is a secret weapon to any recipes that might keep your taste buds guessing.
The use of different spices such as thyme, parsley, basil, and others can also help to diminish sodium intake. Most spices are packed with no additives and can significantly improve or change the flavour profile without additional sodium or unnecessary calories. For example, it’s known that cinnamon helps maintain stable blood sugar levels, ginger has anti-cold properties, and cloves are known to be able to relieve pain. Using spices on a diet is the best way to diversify your taste and support your body.
What’s more, you can add endless toppings to bring layers of flavours. A perfect mix of sour, sweet, and salty tastes in food can be more appealing than just a single taste. Consider using the next ingredients as toppings such as citrus juice and zest, dips, dressings, and sauces, nuts, seeds, and herbs, grated, chopped, and spiralized fruits and vegetables.
Cook Differently & Change Sides
Variety is the spice of everyday life, particularly when it comes to the kitchen. Instead of changing and cooking numerous components, you can prepare one ingredient in different ways. Take a portion of one product that you usually roast and split it in two. To create more recipes from the one used ingredient, you can steam the other half or add it to a food processor. You can also use foods in new ways by substituting zucchini noodles, and spaghetti squash for your regular pasta or cooking riced cauliflower instead of white rice. Swapping out food staples allows you to add variety to your diet and give extra vitamins, minerals, and other micronutrients from chosen vegetables or fruits.
Another way to add variety is to cook the main dish and switch up its sides. Whether it’s bell peppers, onions, broccoli, cucumbers, or zucchini, choose veggies that you like and mix different components for each day of the week to come up with more new dishes. This is a great option of bringing variety to your diet without spending a lot of time. You can use this approach toward meat variants or your sandwiches by changing types of bread, wraps, mini pittas, and flatbreads.
Add CBD To Your Nutrition Plan
CBD is seen as an appealing option for those people that are looking for relief from disease-related symptoms without the mind-altering effects of marijuana or certain pharmaceutical drugs. Cannabidiol (CBD) is a popular natural remedy used to reduce anxiety, stress, and pain as well as for many other ailments such as fibromyalgia or nerve damage, seizures, or even psychosis.
Try adding, for example, CBD oil drops to your diet, and very soon, you will notice the result. Not only does cannabidiol contribute to weight loss and help maintain healthy blood sugar levels, but it also activates genes and proteins that help break down fats and increases mitochondria that help to burn calories. CBD also stimulates the body to convert white fat into brown fat. White fat is the type of fat that is deposited as ‘ugly’ subcutaneous deposits. Brown fat is the fat that does not behave like white fat in small sediments. It is believed to improve health by increasing the body’s ability to burn white fat, create heat, and even regulate blood sugar levels.
What’s more, CBD oil benefits and its nutritional content can help to support a healthy, well-balanced, and complete diet. CBD is loaded with essential fatty acids, protein, vitamins like vitamin C, vitamin E, and B complex vitamins, and minerals like calcium and magnesium. CBD oil can be a useful addition to your regimen that non only spice up your cooking experience, but also provide your organism with vital dietary nutrients.