Less chocolate, no fast food and instead lots of fresh fruit and vegetables. Have you ever (more often) decided to change your diet and finally eat healthier? Laudable, but unfortunately we rarely put our good intentions into practice. There are many excuses and there is always something that fits: stress at work, heartache, family obligations or once again an empty fridge. Sweets and ready-made products are not only comforters, but above all a convenient alternative.
Until the bad conscience comes. “Then I’ll start eating healthier tomorrow,” it is often said. Or next week… But that’s over now!
This is how you make a diet plan
Stop putting off your good intentions and get on with it: the best time to change your diet is JETZT .
Are you in? Then let’s do it. Good point. Because where should we start? And what is actually healthy? Vegan, low carb or paleo? DIE Unfortunately, there is no such thing as a dietary form. Every body ticks differently and has different needs. Not even science agrees and constantly delivers new results. But that is no reason not to try it.
A change of diet is no walk in the park, but with our tips you can make it. © g-stockstudio / Shutterstock.com
Of course we know the problem with dietary changes. The whole thing is always easier said than done. And to throw old eating habits overboard from one day to the next and ban everything you love – including the daily ration of chocolate – from your life is in most cases doomed to failure. Whether you simply want to eat healthier, lose weight or build muscle: there is no success with a diet you can’t follow. The better solution is not to change everything at once, but to take it step by step.
A change of diet needs one thing above all else: time.
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Even for our 6 tips you don’t have to do all of them at once. One after the other. Take your time. And you’ll see that eating healthy is not so difficult.
1. high protein breakfasts
Breakfast is an absolute must. You know what happens otherwise: Even before lunch you get hungry and stuff yourself with something (unhealthy). But you also fall into the same trap when sweet spreads, white bread, toast or sugared muesli land on your plate in the morning. Sugar and white flour have a lot of (empty!) calories, but unfortunately your body can’t do anything useful with them.
Hmmm yummy, today we have’s protein pancakes!
A sweet breakfast makes your blood sugar level rise rapidly and then falls back down just as quickly. Ravenous appetite is pre-programmed. Just like bad mood. You can also forget about concentration and performance in the morning without the right nutrients.
A high-protein breakfast makes you feel full for a long time and prevents ravenous appetite. © Foxy’s Forest Manufacture / Shutterstock.com
The solution? A high-protein breakfast. Proteins make you feel full for a long time and prevent a rollercoaster ride of blood sugar levels.
For example, how about a muesli made of quark, berries and nuts, a delicious omelette or a slice of wholemeal bread with cottage cheese? And another thing: Take your time. A breakfast between doors is not only stressful. Most of the time you don’t even realize how much you’re eating.
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2. drink more water
The next (and probably simplest) step towards a change in diet is to drink more. At least 2 to 3 litres a day. Those who do sport and sweat a lot need even more. Soft drinks, sweetened drinks or juice do not count, however. To avoid these calorie traps, you should give it a wide berth and instead resort to still water (with unbeatable 0 calories) or unsweetened tea.
Drink more water, so that brain, muscles & co. are optimally supplied with nutrients and oxygen. © Dean Drobot / Shutterstock.com
And you shouldn’t even wait until your body is crying out for fluids. Thirst is a warning signal: Your memory needs to be replenished urgently. Even if you lose only half a percent of water (based on your body weight), they need replenishment, which you feel as a sensation of thirst. No wonder, because your body consists of about 70 percent water.
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At the same time, water boosts the metabolism and ensures, for example, that your muscles are supplied with sufficient oxygen, amino acids, minerals and trace elements during training.
3. eat “real” food instead of ready meals
Let’s face it: Do you understand anything on the list of ingredients of instant soups, canned ravioli and co. No wonder. You can’t get anywhere without a degree in chemistry. Well, that means..: of course there’s nothing more to it (or in it). Processed products are full of flavours, additives and preservatives that your body cannot deal with. Healthy nutrients, on the other hand, fall by the wayside. So get rid of them. And immediately. Your body needs vitamins, minerals, etc.
These are only available in unprocessed, natural foods that you are welcome to use.
That’s why you should eat a rainbow every week
4. eat less sugar
Almost at every corner a sweet seduction is waiting. And in your own pantry usually a whole bunch. No matter how attached you are to your beloved sweets, we cannot say it often enough: sugar is and remains your greatest enemy when it comes to healthy eating. For your body, it is empty calories that can make it addictive and even sick in the long run. Not to mention the stubborn fat pads, which are also the result of sugary foods.
No more cake? No, the magic word is “less cake.” © Farknot Architect / Shutterstock.com
Every time you treat yourself to a chocolate bar or a piece of cake, your blood sugar and insulin levels shoot up in no time. A quick energy kick, but one that leaves just as quickly. But your body wants more. An eternal cycle through which you eat countless calories on your hips.
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Therefore reduce your sugar consumption step by step. It doesn’t have to go from one hundred to zero, but you can start by cleaning out your desk drawer or candy cabinet. And if it has to be something sweet, then please enjoy it consciously.
5. Exchange grain for vegetables
It’s gonna be really hard for a lot of people now. Yes, we too love cereal products, like pasta, rice and bread. These carbohydrate-rich fillers belong to almost every meal. That’s what makes it so difficult to eat less of them. So why all the hoopla?
6 reasons to eat Zoodles more often
Whether white flour or wholemeal, brown or white rice: carbohydrates supply them all – even if the quality differs. But in the end, the same thing happens to everyone in the body: In the intestines they are broken down into their smallest building blocks, i.e. sugar molecules, the number one energy supplier. That is what makes Carbs so important. But there’s a big catch. We can hardly consume as much of it as we eat all day long.
Especially when you spend eight hours at your desk, relaxing on the couch. If the carbohydrates are not used as an energy source, they are converted into fat and stored as a reserve. And these stores quickly become visible on the hips, stomach, legs and bottom.
Zoodles are a great substitute for pasta made from durum wheat semolina. © zarzamora / Shutterstock.com
Therefore exchange a part of your daily grain portion for vegetables. Since broccoli, carrots & co. have much fewer calories than pasta and rice, you can eat them without a guilty conscience – and eat a lot more of them. Of course you don’t have to say goodbye to your beloved carbohydrates completely, just reduce them a little. Start replacing carbohydrate-rich ingredients with vegetables. How about one of our low-calorie alternatives?
- Zoodles (zucchini noodles) instead of normal noodles
- Pan-fried vegetables instead of rice pan
- Oven Vegetables instead of oven potatoes
- Scrambled eggs with vegetables or bacon instead of bread rolls with jam
- Protein Pancakes instead of normal pancakes
- Cauliflower rice instead of normal rice as a side dish
- Linseed pizza dough instead of wheat flour
Prepare your meal
Meal-prep – or quite old-fashioned pre-cooking – is the trend that will make you catch a few envious glances from your colleagues at your next lunch. Freshly bought, cooked by yourself, put it in the Tupperware box: you’ll have your (healthy!) lunch to-go ready at any time. If you don’t feel like or don’t have the time to be in the kitchen every day, you can also pre-cook for several days.
Alternatively, it’s worth cooking a larger portion in the evening and taking the rest with you the next day.
This is how you become a Meal Prep pro
The rule is: what tastes good and is easy to transport is allowed. Salads, stews, curry, rice and vegetables … there are no limits to your imagination. The professionals among the Meal Preppers even plan whole weeks and chop for several days. Sure, you have to sacrifice a little time for that. That’s why you save it when others stand in long queues in the canteen.
Conclusion: This is how you manage the change in diet
We all start small. And these little tips are a first start. The important thing is that you stick with it. In this way, the changes will gradually become part of everyday life and you will have long-term success. This requires discipline. But you shouldn’t get too dogged in your approach either. Set yourself realistic goals. That motivates. It doesn’t have to be “no sugar” or “no carbs”. Less would do. Because honestly, the moment you don’t want something, you get the urge. It’s normal.
Start with our dietary change tips and don’t forget to treat yourself to something every now and then. Key word: Cheat Day.