- Eat real food
- Drink a lot of water
- Know how many calories you should eat
- Fats don’t make you fat
- Everything in moderation
Now a days food and diets are a controversy, no matter what you do someone will have something to say about it, so: why should you care? If you want to start eating healthy do it for yourself. If you have junk food people are going to judge, but if you start meal prepping those same persons will judge you for it too.
No matter which healthy diet you follow you are going to be able to follow these tips!
1. Eat real food
Base 80% of your diet on real non-processed foods. The more natural the source the better. If you can buy your ingredients in a farmers market or bio, even better.
Real food is higher in nutrients than any processed food, is lower in sugar, lower in conservants and nasty chemicals.
Real food will also improve the quality of your body inside out. Mom was right: “We are what we eat” that has always been true, what you eat goes into your body creating more cells that reconstruct your overall body. In other words the nutritional content of what we eat determines the composition of our cell membranes, bone marrow, blood, hormones, tissue, organs, skin, and hair. Our bodies are replacing billions of cells every day — and using the foods we consume as the source.
Researchers at the University of Oxford have demonstrated that the diets of organisms can even affect the composition of their genes. Since organisms construct their DNA using building blocks they get from food, Dr. Steven Kelly, of Oxford’s Department of Plant Sciences, and his colleagues hypothesized that the composition of food could alter an organism’s DNA.
You can also reduce the environmental impact that non biodegradable packaging has on our planet. If you shop responsibly with your reusable bags and buy real fresh ingredients you will be able to avoid more than 20% of the waste a regular person generates.
Purchasing produce from farmers’ markets, along with meat and dairy products from local farms, supports the people who grow food in your community.
In addition, these are often much fresher and less processed than the foods you get at the supermarket.
2. Drink a lot of water
Your body is composed about of 60% of water. Lately it has become an overlooked topic because you have probably heard it a million times, but it’s that important that we will repeat it again. Briefly, but again. Dehydration is not something uncommon, most people you know don’t drink enough water.
Top 4 Benefits:
- keeping your body temperature within a normal range
- lubricating and cushioning your joints
- protecting your spine and other tissues
- helping you eliminate waste through urine, sweat, and bowel movements
Top four tips:
- Drink a glass of water first thing in the morning and a glass of water last thing at night.
- Have more than 8 glasses of water a day.
- Drink an extra 2 glasses of water if you exercised today.
- Have an extra glass of water per coffee cup and two extra cups per alcoholic drink. Alcohol and coffee have a diuretic effect—meaning it causes your kidneys to flush extra water through urination. To keep your water level healthy you should replace that amount of water with the new one you drink!
When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.
3. Know how many calories you should eat
This is a very interesting topics we wish everyone could read this and understand why are they eating lesser calories than they should.
Many people think about the energy input of their day as “calories I burned” but, did you know that calories are not only burned at the gym?
Net energy = Energy Imput + Total Daily Energy Expenditure (TDEE)
- BMR : Basal Metabolic Rate is the amount of energy you burn through the day when your body is at rest. It’s largely driven by your lean body mass, so as you increase your muscle mass through effective hypertrophy and strength training you’ll be able to increase the amount of calories you burn through the day without even working out.
- PA: Physical Activity is the amount of calories you burn through physical activity.
- NEAT: Non-Exercise Activity Thermogenesis is the energy you burn through the day doing regular activities. (Excluding sports.) For example, taking the stairs instead of the elevator, standing instead of sitting, house cleaning…
- TEF: Thermic Effect of Food is the amount of energy required to process and store the food you eat. The more you eat the more you burn!
Eating lesser calories than the ones your body needs can slow down your metabolism and make your body believe you are in starvation mode, gaining weight the long run.
You can calculate your BMR many different ways online and dig a little deeper into research. This is just to show that we burn many calories, and that 1k calories diets are damaging your metabolism. Do you research and if you want to cut your calories but don’t know how we advise you to check with an specialist.
Did you know that the more muscle mass your body composition has the more calories you’ll need? To mantain muscles you need a certain amount of calories since they burn more than fat. Estimates suggest that every pound of muscle burns roughly six calories per day at rest. That’s about three times as many calories as a pound of fat, which burns roughly two calories per day.
Hypertrophy and strength training will help you build that muscle. If you have an Apple Watch we recommend you use the Juicelous App. You’ll have access to multiple programs without paying per program, explanations and videos of every exercise and THE BEST THING: The algorithm understands your movement while working out, meaning it will count the reps for you as you perform them and will give you an immediate feedback suggesting exercise speed and weight lifted. Last but not least it will analyze your data and tell you how much stronger are you getting while the weeks go on.
Click the image below for and start today!
4. Fats don’t make you fat
First things first:
Body Fat = Adipose Tissue
The fat that is stored by our bodies is more accurately called “adipose tissue.” Adipose tissue stores are made up of primary adipocytes or fat cells and are responsible, among other things, with storing excess energy for times when you’re not able to give your body the energy it needs in a given day.
Dietary Fat = Macronutrient
The fat you eat is dietary fat and is one of the three essential macronutrients your body can get energy from.When we talk about calories, we’re actually talking about some combination of the three macronutrients: carbohydrates, protein, and fat.
This bears repeating: fat is a macronutrient. It isn’t necessarily bad on its own. Furthermore, you need dietary fat. That’s because your body can make all the fatty acids it needs, except for two: linoleic acid and linolenic acid. These two necessary substances have to be found in your diet.
Would you believe that people actually used to eat more fat than they do now and at the time obesity rates that were much lower? It’s true, they did, and it’s true – obesity rates used to be much lower.
When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat. A sudy during the 60s revealed that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite a high-fat diet. The main fat in their diet, though, was not the saturated animal fat common in countries with higher rates of heart disease. It was olive oil, which contains mainly monounsaturated fat. This finding produced a surge of interest in olive oil and the “Mediterranean diet,” a style of eating regarded as a healthful choice today.
Healthy fits will actually help you lose weight, improve insulin sensitivity, reduce inflammation, regulate your hormones and much more!
Everything in moderation
It is important to keep your diet as healthy and real food based as possible but mental health is also important. It is OK to have a piece of chocolate or a cookie or a slice of pizza once a week. (still, if they are organic, blah blah blah, even better.)
The key here is to keep you sane. As well as we advise you not to follow extreme crazy diets where you can only eat pineapple and artichokes we also recommend you to have a treat every now and then.
Don’t go crazy once a week and devour your weight in ice cream, moderation is key, but forbidding yourself from everything forever is not sustainable, therefore you’ll stress, cortisol levels will spike, you’ll put on weight and then you’ll blame it on your new healthy lifestyle because you see no results and quit.
You better eat a piece of chocolate after dinner and stay cool about it. Remember, everything in moderation, you won’t be unhealthy if you have a piece of chocolate. (try to buy the best quality tho).
And remember is never too late to change your habits. If you want it hard enough it will be true.