In this day and age, when eating healthy and looking and feeling fit is becoming the next big thing, there has been an influx of different theories of what healthy eating exactly constitutes of, which foods are good and which are bad, and what exactly one should eat in order to stay healthy and lean.
After reading a bunch of these theories, and tossing away a number of fad diet theories and other ridiculous ideas, we have come up with five proven steps toward a healthy diet and healthy lifestyle.
Of course, every person has their own individual preferences, tolerances and goals when it comes to food and healthy eating, and also there no truly “good” and truly “bad” foods, but it is rather the quantities and combinations of different foods we eat that matters.
So, what are the 7 crucial steps toward eating a healthy diet and thus generally becoming healthier and leaner?
- Naturally, if you want to eat a healthy diet you should try limiting the quantities of unhealthy foods to as little as possible. Though, you shouldn’t try to totally abstain from your favorite and not-so-healthy snacks, you should really try thinking of a system for avoiding overindulging with them. This can take some exercise and willpower, we know, but it is worth it.
- Avoid processed foods, and try eating whole foods and filling and nutrient-dense foods instead. The more refined and processed the food, the more unhealthy ingredients it is likely to have. This is why, going to the farmer’s market and cooking your home-made food from high quality and natural raw products is definitely what you should be striving for, if you want to stay healthy and fit.
- Try eating a diet consisting of more foods which are high in fiber, proteins or water – and thus are more filling and yet because of their lower palatability are less likely to cause unwanted overeating. In general, you should remember to choose foods which have more “good” micronutrients and are relatively low in calories, in order to assimilate the necessary nutrients to stay healthy and yet to reduce the risk of becoming overweight or developing health issues associated with unhealthy eating and living.
- The big question now is – which foods are truly healthy and which are not. There is no definite answer to this one, but one thing we can claim for sure is that if you eat more veggies and fruits than chips and cookies, you will be less likely to become overweight or have health issues. The reasons for this are: the fibers, the vitamins and other micronutrients in fresh vegetables and fruits. The recommended daily dosage of vegetables and fruits is 5-10 servings, or about 400 grams per day. The more the better.
- Of course, another group of healthy foods you should be adding to your diet are the good quality proteins along with the essential amino acids. They can be found in some plants, but the proteins and the important amino acids are mainly in animal products should also be included in your healthy diet, unless of course you are vegan or vegetarian. Remember, that some essential vitamins, such as Vitamin B12 can only be obtained from animal products. Fatty acids are crucial for the healthy brain function, for hormone levels, immunity and other body functions.
- You should keep in mind though that calories do matter if you want to stay fit and lean, so you should try to eat the calories and nutrients which fit your lifestyle and needs. To lose weight you should eat lesser calories than the ones you spend.
- Of course, carbohydrates too are important for the healthy diet, especially for people with very active lifestyles such as athletes who are into high intensity training sessions. So, even though carbs are not essential for keeping us alive, high-carb diets are vital for athletes as well as for people who want to lose weight and get fit. However, if your lifestyle is sedentary and you want to lose weight, you might want to eat less carbohydrates. Also, you must know that completely excluding carbohydrates from the diet can lead to some health problems, including a dangerous drop in the levels of the thyroid hormone.
In reality you can not completely exclude carbohydrates. There are carbs in all vegetables and fruits. There are many scientific studies that confirm that low-carb diet is better than low-fat diet.
I personally have found that by lowering my wheat/grain intake and elevating my healthy fat intake (nuts, cheeses, meats) my overall health and results in the gym have skyrocketed.
Eating fruits and veggies for my carbohydrates has made a substantial difference. My abs were the biggest difference.
When I cut the grains and wheat out my stomach inflammation went away and my abs “popped out”. Also, my asthma improved greatly.
There are tons of research on the benefits of ketosis. Many new cross-fitters go low-carb paleo only down the road to wake up to the reality we thrive on the proper carbs. I intermittent fast 3 times a week and try to graduate carbohydrates intake through the day. Leanest I have ever been: 8.9% body fat. I was eating lot of carbs and 4000 calories a day.
Balance nutrition is the key. Earth grown nutrients.
If you are following a ketosis diet then definitely you will see better fat loss with a high fat diet. But if you follow a regular diet, I would say you may get more energy from a high carbohydrates diet since our body’s preferred fuel is glucose.
I have a perfectly balanced diet and exercise but I still suffer from acne. Why?
I have horrible acne on my face for 10 years. Now I am 22 years old.
I exercise regularly and eat healthy, avoiding all forms of sugar, white flour, processed food, dairy, and red meat. I don’t drink alcohol, don’t smoke. I have pretty good personal hygiene.
Many of my friends have poor personal hygiene, drink alcohol, smoke, eat junk food every day and never exercise. But they have good skin and normal weight.
What is wrong with me and my skin? Why do I still have acne?
Here is my theory: hormones and genetics.
It looks like you are doing things correctly. But we are all different.
If you have resistant acne, I my recommended treatment is a 90 day course of Doxycycline, combined with Levulan therapy, IPL treatment, and light treatment all in one sitting. This treatment can be repeated in 3 months if symptoms persist.
If you have less serious acne, then I think an Obagi Blue Peel will work.
For severe scarring I recommend using the CO2 laser.
If you have problems with mild acne I suggest you to use skin care products containing retinal or Retin-A.
The problem may be that your diet is too perfect.
According to a study conducted in the Netherlands some people react to fat-soluble antioxidants, like the beta-carotene found in carrots, by producing more sebum.
One problem may be drying out your skin. If you are not using a water-based moisturizer, try one now, and try cleansing less often. I hope this advice will help you.
Peanuts contains various kinds of fats can cause Acne.
If you are eating without sugar and carbs, then I suggest you to check the ingredients in your beauty products. When the problem is acne or rosacea, fragrance can be seriously irritating causing flare ups. You should avoid at all cost Fragrance of any kind (including natural fragrant oils).
You could be allergic to many other chemicals in skin care products.
I eat clean 90% of the time, the other 10% I eat whatever I want.
I have noticed a pattern with my overweight and skinny-fat friends, they tend to follow articles like this and end up eating too much of the “eat this instead” foods, which really are not that better than the foods they are told to avoid. Instead of torturing yourself every time you go to a restaurant, just aim to teach yourself how to eat a healthy balanced diet as often as you can (it’s not that hard, and you feel great when you eat healthy food), and when you do go out have fun and eat whatever you like. Win win.