Healthy diets, over the years, are scientifically proven to provide many health benefits. These benefits include keeping your body healthy and reducing your risk of getting several chronic diseases.
While making even a small change in your diet may seem an overwhelming task, it can do wonders for your overall health.
Therefore, instead of making a big change in your daily diet plan, try and bring small changes that are easy to adapt for you as well as for your body.
The following are 7 health diet habits that can help you stay healthy and functional for a longer time than you can expect.
- Slow Down Your Pace
How much you eat and how likely you are to gain weight are dependent upon the pace you eat at. As per an analysis of multiple studies that compared eating habits of people, fast eaters are 115% more likely to gain weight than others who eat slowly.
The hormones in your body control your appetite, the quantity of food you can eat and how full you get at a particular time. These same hormones signal your brain when you are hungry and full. The overall time taken by these hormones is approximately 20 minutes, which explains the reason why slow eating is beneficial.
Various studies have also confirmed that you tend to consume fewer calories when you eat slowly, which is good for losing weight.
- Prefer Whole-Grain Breads Over Refined
The first step you can take towards a healthy diet habit is eating whole-grain bread and not refined-grain bread.
In fact, whole-grain bread is directly linked to many health benefits, unlike refined-grain bread that causes health problems, such as a heart disease, type-2 diabetes, and cancer.
You can easily find a range of whole-grain bread at your nearby departmental store, which tastes much better than a refined-flour bread whatsoever.
Make sure to read the label and ignore a bread if it doesn’t have whole grains. You should also ignore bread that is a mixture of whole grains and refined grains.
A bread that contains whole grain seeds is also good for you.
- Include Greek Yogurt in Your Diet
Greek yogurt is a thicker and creamier version of normal yogurt, which is very healthy.
This particular type of yogurt has been strained to remove the watery part of the milk, called whey. This process leads to a yogurt that is way higher in protein and fat than the other yogurt.
Greek yogurt contains up to 3-times more protein or 9 grams protein per 100 gram as compared to traditional yogurt.
You tend to remain full for a longer time when you eat healthy protein, which also helps you eat fewer meals of thus fewer calories a day.
Besides, Greek yogurt contains fewer carbs and lactose content, as it is strained. This makes it suitable for people on a low carb diet.
- Eat Eggs for Breakfast
Doctors suggest eating eggs in the morning, as they are very healthy.
Eggs are rich in high-quality proteins that you don’t easily get from a regular diet. Choline is such rare protein that is found in eggs.
Also, eggs top the list of the various calorie-matched breakfasts, as per the analysis of various studies.
If you eat eggs for breakfast, you tend to feel full for a longer time, which has also caused people to consume fewer calories for the next 36 hours. Eggs also help you if you want to lose weight.
A replacement of your regular breakfast with eggs can do wonders for your health.
- Increase Your Per-Day Protein Consumption
Believe it or not, protein does have some superpowers and that’s why it is called the king of all nutrients.
Protein is highly able to affect your satiety hormones and hunger, which makes it the most filling out of all macronutrients.
As per a study, those who increased their daily protein intake from 15% to 30% ate approximately 441 fewer calories than others and that too without any additional diet restrictions.
Protein intake is mandatory if you’re on a weight loss diet because it prevents muscle loss as you age. You should include at least one protein source in your every meal or snack.
- Drink Plenty of Water
The human body is 70% water, which makes your water intake even more important for your good health.
Studies have shown that drinking water helps you lose or manage your body weight and give a slight push to your calorie-burning process.
Then there are other studies that have shown drinking water before your meals help reduce your appetite and lead to fewer calories’ intake per meal, especially in old adults.
In fact, water is the best natural beverage you can drink and is available in abundance for free. It also helps reduce your sugar and calorie intake per day.
- Eat Raw Fruits and Not Drink Them
As you probably already know, fruits are very healthy because they are rich in water, fiber, vitamins, and antioxidants.
Various studies have linked the habit of eating fruits to the reduced risk of health problems, including heart attack, diabetes, and cancer.
Since fruits contain natural fiber, sugars, and various plant compounds, they are very slow-digestive in your body and don’t spike your blood sugar levels much.
Fruit juice, on the other hand, does not have the same nutrients.
Real fruits juices lack the natural fiber and chewing resistance as provided in real fruits.
In fact, many fruits juices are not even made from fruits and just sugar concentrate and added colors. These juices may contain a high quantity of sugar as a soft drink.
Healthy eating habits are helpful in the long run while completely overhauling your diet at once can lead to a recipe of disaster.
It is better to implement small changes in your diet instead of completely changing it at once.
Keeping your portion size small and including nutrients in your everyday diet is a great step to take today, as they together can make a huge positive impact on your body.