Healthy eating helps to lose weight and provide energy, improves mood and reduces the risk of various diseases. Starting a healthy diet can be difficult.
Have realistic expectations of your diet
A proper diet has many benefits such as weight loss, but you need to be realistic about the effects of the diet and have reasonable expectations. For example, if you try to push yourself too hard to lose weight quickly, you may harm your health. Researchers have found that obese people who expect rapid weight loss usually get tired of their diet after 6 to 12 months and give it up.
On the other hand, having a realistic nutrition plan and setting achievable goals can encourage and lead to sustainable weight loss.
Remind yourself of your motivation to have a healthy diet
Always remind yourself of your motivation and reasons for choosing a healthy diet so that you don’t go back on your decision. It may be effective to make a list and write down the reasons for choosing a healthy diet. Keep this list handy and refer to it whenever you feel you need a reminder.
Do not leave unhealthy foods in front of your eyes
It becomes harder to maintain a healthy diet when you are surrounded by junk and junk food. If other people in the house want to eat these foods, it is better to put them where you can’t see them. In fact, the proverb “whatever is out of sight is lost” is true about the hooligans. If you see less junk food during the day, you will be less tempted to eat it.
Placing food in different places in the house and in front of the eyes increases the risk of obesity and consumption of unhealthy foods.
Carry healthy snacks with you
If you have to spend long hours outside the house, it becomes difficult to follow a healthy diet. Unfortunately, when you are hungry, you may eat anything to get full. These foods include processed foods that do not satisfy your hunger well and consuming too much of them is harmful.
Having healthy snacks and foods rich in protein can satisfy your hunger and keep you full until the main meal. Almonds and peanuts are examples of a good and healthy snack. Boiled eggs, cheese and Greek yogurt are also considered as other suitable options.
Fiber is very important and in addition to helping digestion, it also provides various benefits in the large intestine by helping beneficial bacteria.
Different types of fiber may cause weight loss, lower blood sugar and prevent constipation.
Doctors recommend consuming 14 grams of fiber per thousand calories, which means women should consume at least 24 grams and men 38 grams of fiber per day.
Unfortunately, 95% of children and adults do not follow this amount, and the average daily consumption of fiber is only 16.2 grams.
But fortunately, it is very easy to get this useful substance, and by including a few food items in your diet, you can be sure of getting your minimum daily fiber.
What are the benefits of fiber?
Fiber is a term that refers to any type of carbohydrate that the human body cannot digest, but the fact that the body does not use fiber for metabolism does not reduce its values.
The presence of fiber in your digestive system helps reduce the absorption of cholesterol.
If you use cholesterol-lowering drugs like statins and fiber supplements like psyllium, this is more understandable.
One of the ways to strengthen the health of the body and increase the performance of its various systems is to consume fresh fruit. Fruits are rich in nutrients and vitamins that the human body needs for its healthy and effective functioning. Of course, we should not eat only one type of fruit and to get the various nutrients and vitamins needed by the body, we should consume a variety of fruits in a significant amount. This itself is a bit of a problem because every season there are certain types of fruits available in the market and our options to eat a variety of fruits are limited.
For this reason, maybe the alternative way is to use different types of dried fruit. Dried fruit is a fruit that has lost almost all its water and nutrients inside it by applying drying methods. Consuming dried fruit has many health benefits, and in the upcoming article, we will examine the properties of dried fruit and the benefits of consuming dried fruit.
In any case, what we always hear is that a healthy diet should contain a variety of fruits and vegetables, but finding a new way to include fruits in the diet can also be useful. The dried fruits we talked about are good options. Dried fruit is a sweet and nutritious snack and has 3.5 times more fiber and nutrients than fresh fruit. Dried fruits are a rich source of fiber and various antioxidants and can provide many health benefits. We also mention some properties and benefits of consuming dried fruit for health.
Amazing health benefits of dry fruit consumption!
While there are many benefits to eating whole, fresh fruit, many of these benefits are also found in similar dried products. By simply extracting the water content of the fruit, you can prepare dried fruit, which is a healthy and sweet snack that can be easily carried anywhere, and of course, it also has many health benefits. But are all types of dried fruits useful for us?
Dates are a natural fruit, very sweet and warm in nature. The warm nature of dates may cause small pimples for some people, but in the end, this miraculous substance will have a major impact on our body’s health. Although dates are sweeter than any other fruit, this fruit is something like a miracle for those who have or are prone to diabetes. We are going to talk a little more about this valuable fruit so that maybe you will be encouraged to eat it to maintain your health.
Two groups of people need more B vitamins. Vitamin B6 is great for improving memory and brain function and helps to increase concentration. Children and the elderly need the most of this substance. Children need a rich source of this B vitamin for rapid brain development and better learning, and the elderly to prevent Alzheimer’s. Dates are a good source of this group of vitamins, and you can add one date a day to your diet to avoid the risk of Alzheimer’s. Dates contain several types of antioxidants that may help prevent some chronic diseases such as heart disease, cancer, Alzheimer’s, and diabetes. Dates are useful for reducing the activity of beta-amyloid proteins that can form plaques in the brain. When plaques build up in the brain, they may disrupt communication between brain cells, which can eventually lead to brain cell death and Alzheimer’s disease.
Dates are a powerful antioxidant that fights free radicals resulting from cellular processes. Having 3 antioxidants, dates are known as a strong food ingredient in fighting cancer.
Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer.
Carotenoids: Carotenoids have been shown to promote heart health and may also reduce the risk of eye-related disorders.
Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help reduce the risk of cancer and heart disease.
Improving intestinal conditions
Fiber helps to clean our intestines and has an anti-inflammatory effect on the intestines. It may not seem like it, but one of the most important parts of the body are our intestines. This part, having special microbes and enzymes, starts to absorb food and delivers it to the whole body. Dates fruits help to improve bowel function and control its nervous stimulation. In addition, the fiber in dates can be useful for controlling blood sugar. Fiber slows down digestion and can also help prevent blood sugar from rising too high after eating. Because of this, dates have a low glycemic index (GI), which controls how quickly your blood sugar rises after eating a certain food.