Have you tried keto, intermittent fasting, or the paleo diet? How long did you do it for? 1 week? 3 months? 2 years?
The key to a successful diet is longevity and consistency- no matter what the diet is! There’s no point in cutting calories or cutting out entire food groups, if you won’t do it for a long time. Sustainability is key, so whatever changes you decide to make to your diet, make sure that it can last forever.
Instead of doing random fad diets for a few weeks or months, try these subtle but effective lifestyle habits that could change your life!
1. Focus on VOLUME, not density
Include high volume nutrient dense foods so you get the most bang out of each meal you eat! High volume density foods include vegetables like lettuce, spinach, carrots, and bell peppers. This means that you can eat a lot of these foods which are filled with great nutrients for your body, but for relatively low calories. The opposite of this would be high calorie dense foods: fast food, highly processed foods, spam, lechon, and more.
By focusing on nutrient dense, you can eat a lot more and feel more full compared to calorie dense foods. Think about it. If you eat 1 slice of cake, it can be around 400 calories. 400 calories of lettuce or spinach weighs around 2.6KG. Can you imagine eating that much lettuce?
2. High PROTEIN intake
Protein in general is a great way to make sure you feel satiated after a meal- AKA you feel full! Protein takes around twice the amount of effort for your body to digest compared to carbs and fat. Even if you’re eating and ingesting calories, you’re also using calories to digest the food. Focus on eating lots of protein throughout the day so you’re constantly activating your metabolism. A great tip is to have a lot of protein for dinner so as you’re sleeping, you’re still burning calories without any effort.
3. Stay HYDRATED
Sometimes when we feel thirsty or even hungry, its a sign that our body is already quite dehydrated. Before you indulge in a really big meal, try to drink a glass or two of water to see if you’re body is telling you you’re hungry, or if you’re just thirsty. Drinking 8 cups a day isn’t necessarily the best rule of thumb to follow. More and more doctors are saying to drink when you’re body tells you to! And to use your urine as a check point with whether or not you’re drinking enough. Ideally it should be a pale yellow or clear. If it’s dark, grab a glass and drink!
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