Healthy Meals to Lose Weight

Choose healthy to lose weight.

We often hear about all of the unhealthy foods that we should avoid – especially if we want to lose weight.

These foods include sugar, simple carbohydrates, fried food, heavily processed foods, products that have a long list of ingredients on the packaging and foods that are high in sodium.

In place of these, we should be eating more natural foods. These include fresh fruit and vegetables, healthy forms of meat like fish, chicken and lean red meat, nuts and legumes. 

If your primary goal is to lose weight, it is hard enough to cut out negative food choices. Finding a good way to build healthy ingredients into full meals can also be quite challenging.

For that reason, I am going to show you three basic meals that you can use to support weight loss while giving your body the essential nutrients that it needs.

Meals that help you to lose weight

- Breakfast: Greek yogurt and rolled oats

- Lunch: Grilled chicken breast, a boiled egg and fruit

- Dinner: Tuna salad

Stay healthy.

Healthy breakfast for weight loss

Greek yogurt and rolled oats

This meal is one of my favorite breakfasts because it gives your body the nutrients that it needs without flooding it with sugar.

Most cereals have more sugar than what we should consume in an entire day.

Greek yogurt is a good source of protein.

This will help to stabilize your blood sugar so that it does not drop too soon. Blood sugar drops lead to cravings for sugar and other unhealthy meals.

Rolled oats are a low GI (glycemic index) carbohydrate. Low GI carbohydrates take longer to digest in your gut. Foods that take longer to digest will leave you fuller for longer and give you a more stable supply of energy.

Oats are a good source of fiber. Your body will use it to clean out the digestive tract.

The cultures in Greek yogurt will contribute to better gut health. Weight loss, as many say, starts and ends in the gut.

Add half a cup of rolled oats to half a cup of plain, Greek yogurt. You may add a dash of honey to sweeten the taste.

Honey takes a little longer to break down than plain sugar and has a variety of health benefits of its own. 

Spice it up: Add flavor and double the health benefits at the same time

If your budget permits, I would suggest adding a sprinkle of nuts, seeds or berries.

Nuts can include almonds, hazel nuts, cashews, walnuts, pistachios, peanuts and macadamia nuts. Seeds may include flax seeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds and poppy seeds. Berries may include blueberries, raspberries, goji berries, cranberries or strawberries. Added fruits like bananas, apples, citrus, watermelon or pineapple are also a great idea.

You may be thinking that this will add to the amount of calories that you consume in the morning, but the difference is that these foods are high in fiber.

Fiber slows down digestion and increases the feeling of fullness. They are also super-rich in important micronutrients like vitamins, minerals, fatty acids, anti-oxidants and plant compounds.

Important notes

• Avoid using instant oats. This version is more processed and is digested sooner in the gut. This leads to rapid nutrient absorption and quicker cravings for more food.

• Avoid sweetened yogurt. Sweetened varieties are more processed. Extra fat, sugar, colorants and preservatives are added to this type of product to increase sales. Don’t let the labels fool you, either. ‘Low fat’ products often contain more sugar, while products that are labelled ‘less sugar’ often contain more fat or unnatural sweeteners to make up for the loss of taste.

• If you are using nuts in your breakfast, avoid salted nuts. This will increase your sodium intake. Excess sodium intake is closely linked to high blood pressure. Raw nuts are generally healthier than roasted nuts because heat destroys some of the precious micro nutrients. Roasted nuts are still okay, although raw nuts are always better.

• Avoid pre-mixed muesli. These products often contain a lot of added sugar.

Splurge on goodness.

Healthy lunch for weight loss

Grilled chicken breast, a boiled egg and fruit

A boiled egg, grilled chicken breast and fruit is a simple and easy-to-prepare meal.

Chicken is healthy and good for weight loss. Grilled chicken is healthier than baked or fried chicken because less oil is needed to cook it. Chicken breasts are high in good protein while also low in fat.

Grilled chicken and boiled eggs are simple to make the night before. You can also make them days in advance and freeze them if you don’t want to prepare your lunch every night.

Many people prepare lunches like grilled chicken and pack them into 5 or 7 separate lunch boxes for the rest of the week. Boiled eggs will last for days in the fridge.

You can add a little variety by swapping out the chicken for fish, but it won’t last as long as chicken before spoiling.

By pre-making your lunch boxes and bringing them to work every day, you greatly increase your chances of resisting unhealthy foods. It is difficult to make the right food choices when you are rushed to get food and eat up before your lunch break is over.

You also don’t need to eat everything in one go. The fruit, for example, make great snacks throughout the day. I recommend 5 servings of different kinds of fruit.

You may want to include vegetables if that is easier for you. Carrots, tomatoes, cucumber and lettuce, for example, are great choices.

You may choose the fruit that you like the most, but try to eat a variety of colors. Aim to eat at least one green, one orange and one yellow, purple or red color every day.

Don’t be scared of the sugar that you find in fruit. Many people want to avoid fruit and vegetables because of their sugar content. Natural sugar is a nutrient. Without it, we would die.

The problem is not whether or not we should consume sugar - It’s about how much sugar we eat and where it comes from.

Fruit are healthy sources of sugar. They also contain a lot less than most commercial products. A large apple, for example, has around 23 grams of sugar. That sounds very scary until you realize that 16 ounces (less than 500 ml) of soda has 52 grams of sugar.

The sugar in the soda is classified as added sugar (sugar that is added to a food). Added sugar is very unhealthy. The sugar that is found in fruit is classified as intrinsic sugar (sugar that is naturally found in food). Intrinsic sugar is not nearly as fattening or unhealthy as added sugar.

Fruit is mostly made up of water. An apple is about 86% water. The fiber in fruit slows down digestion and stops sugar from being released as fast as added sugar.

Spice it up: Add some flavor to your meal without decreasing its health value

It is best to use as little sodium as possible when making the grilled chicken or fish.

Instead, opt to use garlic, chilies, pepper or lemon juice to make it more enjoyable. All of those ingredients have super health benefits of their own.

Black pepper extract, for example, is commonly used in weight loss supplements because it encourages the body to burn calories when it is in the gut. You can also add a sprinkle of turmeric to the eggs. Turmeric is great for gut health.

Healthy foods give you long term benefits.

Healthy dinner for weight loss

Tuna salad

There is a common stigma that salads are unsatisfactory and bland. This does not have to be the case. A salad is technically any combination of foods that have a large portion of plant-based ingredients.

This tuna salad includes beans and a low-calorie (yet surprisingly delicious) sauce. Go on: You deserve it.

Add a tablespoon of salt and 350 grams (or 12 ounces) of cut green beans to boiling water. Cook until the beans start to soften. This will take three to four minutes. 

Make your own dressing

Puree one shallot, a cup of basil, 3 tablespoons of olive oil, 1 tablespoon of vinegar, half a teaspoon of salt and half a teaspoon of pepper in a blender.

Mix half of this dressing with the cooked green beans, 4 cups of chopped lettuce, 500 grams (15 ounces) of canned white beans and two 28 grams (5 ounce) cans of tuna.

Use the rest of the dressing as a sauce.

Spice it up: Mix and match different ingredients

Once you’ve got the recipe down, you can mix it up by adding different ingredients.

Why not try using chicken or another kind of fish instead of tuna?

Try using spinach instead of lettuce. Add a pinch of garlic or mint to the blend. Use a different kind of bean.

Salads are easy to make, low in calories and surprisingly satisfying. 

Make it tasty.

Add fresh fruit, vegetables, legumes and spices to every meal that you can. This will improve the flavor, give you a sense of variety and nourish your body with ever-important micro nutrients. Stay Strong!

Balanced diet menu

Eat this for a balanced diet

Balanced diet menu

1. Eat 5 fruit and vegetables for breakfast
2. Eat a good source of protein for lunch
3. Have a healthy combination of food for dinner
4. Have healthy snacks in between meals if you need to
5. Make water your primary source of hydration

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1. Eat 5 fruit and vegetables for your first meal of the day

You need to eat five fruit and vegetables every day. This will give your body the vitamins, minerals, trace elements, fiber, antioxidants and other plant compounds that it needs. The first meal needs to consist of 5 different, raw, whole, unprocessed fruit or vegetables.

5 fruit and vegetables for weight loss

Many people are worried about the sugar and carbohydrates of eating 5 whole fruit and vegetables every day. 

Fruit and vegetables cause fat loss. In fact, a trendy fruit-only diet causes to rapid weight loss in a matter of days. 

I wouldn't recommend this diet because it is low in protein - even though weight is reduced very quickly. The point is that fruit and vegetables cause you to lose fat and nourish your body with important nutrients at the same time.

Why do fruit and vegetables lead to fat loss?

Fruit and vegetables are high in water and fiber. The water content fills you up very quickly without many calories that could be turned into fat.

Your digestive system can't break fiber into usable nutrients. The combination of water and fiber keep your digestive system full for a long period of time before it gets empty and needs more food.

This is why fruit doesn't spike your blood sugar in the same way as the added sugars from processed food like cereal. Fiber prolongs the release of the sugars in fruit and vegetables. 

You get a small influx of sugar that lasts for hours. The sugar in processed food is dumped into your system immediately. This leads to the sugar spikes that cause diabetes, weight gain and other health issues.

It is a great idea to full up on fruit and vegetables for you first meal so that you feel more satisfied for the rest of the day. You won't start the day on a sugar-powered roller-coaster of energy.

Why should I eat 5 fruit and vegetables per day?

You should eat at least 5 fruit and vegetables every day - regardless of whether you want to lose weight or not. Here's why:

1. Fruit and veg prevent cancer, heart disease and mental illnesses
2. They are high in vitamins, minerals, antioxidants and other important nutrients
3. The fiber in fruit and vegetables feed good gut bacteria that protect the immune system, produce important brain chemicals, regulate nutrients and prevent disease

5 a day keeps the doctor away.

Which fruit and vegetables should I eat every day?

You can choose any 5 fruit and vegetables according to your budget, product availability, taste preference and season. Just make sure that you eat 5 different kinds every day and that they are fresh (uncooked and unprocessed). Raw fruit and veg are super healthy.

List of healthy raw fruit

1. Apple
2. Apricot
3. Avocado
4. Banana
5. Berries
6. Cantaloupe
7. Cherries
8. Clementine
9. Coconut
10. Dates
11. Figs
12. Grapefruit
13. Grapes
14. Guava
15. Kiwifruit
16. Lemon
17. Lime
18. Litchi
19. Mandarin
20. Mango
21. Melon
22. Nectarine
23. Olives
24. Orange
25. Papaya
26. Passion Fruit
27. Peach
28. Pear
29. Pineapple
30. Plum
31. Pomegranate
32. Strawberries
33. Tangerine
34. Watermelon

Great fruit ideas

List of healthy raw vegetables

1. Arugula
2. Asparagus
3. Beets
4. Bell Peppers
5. Bok Choy
6. Broccoli
7. Brussels sprouts
8. Cabbage
9. Collard Greens
10. Carrots
11. Cauliflower
12. Celery
13. Cucumber
14. Fennel
15. Green Peas
16. Kale
17. Lettuce
18. Parsnip
19. Red Cabbage
20. Seaweed
21. Spinach
22. Swiss chard
23. Tomato
24. Water Cress

Nature's super-food

2. Eat a good source of protein for lunch

The first meal should give you almost all of the micro nutrients that you need. There are some nutrients, however, that fruit and vegetables don't usually have. 

The second meal focuses on protein (which is also extremely important for your health). Protein-rich foods typically give you better sources of Iron and Vitamin B as well.

Why is protein so important?

Protein makes up every cell in your body. Cells die off and need more protein to regenerate.

Your body can store energy in the form of glycogen (sugar stored in the muscles and the liver) and fat, but it can't store protein.

If you don't eat enough protein regularly, muscle tissue will break down so that the body can fulfill its most vital functions (because protein is much than just a building block).

Muscle wastage from protein deficiency can lead to weakness, low metabolism, weight loss in some and weight gain in others, low energy levels, and faster age-related health decline.

How often do our cells regenerate?

Your entire body regenerates at an average of every 7 to 15 years.

The lining of your stomach and intestines are replaced every 5 days. Your skin regenerates every 2 to 4 weeks. Red blood cells regenerate every 6 months or so. Your liver regenerates every 2 years or less. Bone cells regenerate over 10 years (and the process slows as we age). Parts of the eye and teeth enamel don't regenerate at all. Some parts of the brain regenerate, while others don't.

What other roles does protein play in the body?

Cells aren't the only things that rely on protein for generation. Hormones, enzymes and other chemicals need protein just as much as cells for their formation. Your immune system depends on protein to work properly.

What happens when you don't get enough protein?

Signs of protein deficiency include:

1. Muscle wasting
2. Poor wound healing
3. Recurring infections
4. Low energy
5. Pale skin
6. Brittle hair and nails
7. Dry, itchy skin
8. Constant hunger cravings

Eat enough protein.

How much protein do you need per day?

You should get 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) every day. That's 56 grams for the average male and 46 grams for the average female.

Dedicate your second meal to protein so that you get enough of this precious nutrient.

Good sources of protein

1. Eggs
2. Nuts
3. Nut butters
4. Chicken
5. Oats
6. Dairy
7. Beef
8. Pork
9. Turkey
10. Fish
11. Beans
12. Lentils
13. Legumes
14. Quinoa
15. Seeds
16. Seafood
17. Soy
18. Peas

Eat enough protein.

Animal sources of protein

1. Eggs
2. Chicken
3. Dairy
4. Beef
5. Pork
6. Turkey
7. Fish
8. Seafood

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Plant sources of protein

1. Nuts
2. Nut Butters
3. Oats
4. Beans
5. Lentils
6. Legumes
7. Quinoa
8. Seeds
9. Soy
10. Peas

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3. Have a combination of healthy foods for dinner

The first meal will give your body all of the fiber and most of the micro nutrients (vitamins, minerals, antioxidants, etc.) that it needs. The second meals will give you the missing nutrients like protein, iron and vitamin B.

The third meal gives you another important aspect of your daily nutrition requirements: calories. Calories are a measurement of food according to the amount of energy that they contain. 

Fruit and vegetables are typically very low in calories because they contain so much water and fiber. Protein should be used for rebuilding your cells and other important bodily functions. You therefore need more calories from food so that you have enough energy.

Many people like to reduce their calories when they go onto a balanced diet. This can lead to disastrous side effects.

Negative effects of calorie restriction

Your body needs calories to produce energy. Without calories, your body won't have the energy that it needs to do many important things.

1. Infertility
2. Weaker bones
3. Slow metabolism
4. Weight gain
5. Low energy
6. Weak immune system
7. Low concentration or focus
8. Moodiness
9. Depression
10. Lack of motivation
11. Hunger cravings
12. Addictive behavior
13. Hormonal imbalances
14. Muscle loss
15. Weakness

Don't eat too little.

Will I gain weight if I don't restrict my calories?

Remember that the fruit and vegetables will keep you fuller for longer. The protein from the second meal will have the same effect. You will notice that you have more energy and that you aren't as hungry so often because of these two meals.

If you eat great, your body will look great. You will be at a healthy weight when you are healthy. 

There are 7 ways to get healthy (and calorie restriction isn't one of them). Eat right (and avoid unhealthy food), exercise regularly, drink enough water, look after your gut, sleep enough, take care of your mental state and practice good hygiene. None of these healthy habits are negotiable when it comes to your health. 

If you do all of these things, you will have more energy because your body can perform all of its functions properly. One of those functions is energy creation through fat metabolism.

Unhealthy food causes weight gain. Added sugar and artificial sweeteners in processed food lead to weight gain.

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Fasting is a much better way to lose fat than calorie restriction. Exercise burns fat, improves metabolism and does over 100 other greater things to your body.

Unhealthy foods to avoid

You might not restrict your calories, but you shouldn't eat anything that is available. Unhealthy food will hurt your body and lower its energy production as a result. Avoid these foods:

1. Fast food
2. Fried food
3. Pastries
4. Cereals
5. Processed meat
6. Energy drinks
7. Sugar in coffee and tea
8. Soda
9. Condiments like ketchup and mustard

Save your health.

Healthy combinations of food

Eat the following healthy food ideas for dinner instead:

1. Chicken, pumpkin and brown rice
2. Roast beef with squash and spinach
3. Steak, corn and sweet potatoes
4. An omelet with cheese, tomato and ham
5. Vegetable stir fry with fish
6. Avocado chicken salad
7. Peanut butter and whole wheat bread
8. Yogurt and mixed berries

Here are over 50 healthy dinner options for you to choose from.

4. Have healthy snacks between meals when needed

If you still feel hungry in between any of these meals, you can have a healthy snack. You get to choose a food from any of the above three meals. 

Do you have left over from last night's dinner? No problem! Just make sure that you don't skip out on any of your three main meals because they are the most important. Don't skip out on your daily fruit and vegetables, for example, because you made too much chicken and sweet potatoes for dinner last night.

If you still want to reduce your calories, aim for green leafy vegetables as snack because they are extremely low in calories.

5. Make water your primary source of hydration

Almost half the western world doesn't drink enough water. Every cell in your body needs water. Blood uses water to transport nutrients or toxins from one part of your body to another.

Symptoms of dehydration:

Dehydration leads to many unwanted side effects:

1. Darker urine
2. Slow metabolism
3. Laziness
4. Low energy
5. Sleepiness
6. Lack of concentration or focus
7. Moodiness
8. Depression
9. Increased water weight
10. Weak immune system
11. Heart health decline
12. Hunger
13. Cravings for sugar, caffeine, nicotine or alcohol
14. Headaches
15. Bad skin
16. Overall weakness
17. Constipation and other digestive issues
18. Poor kidney health (kidney stones, kidney failure)
19. Erectile dysfunction
20. Dry eyes and eye strain

Drink enough water.

How to stay hydrated

1. Keep a water bottle with you wherever you go.
2. Drink a glass of water before you satisfy a craving for sugar, caffeine or nicotine - you will be surprised by how often your body was just thirsty!
3. Keep a large jug of water on your desk - you will automatically sip on it while you work.
4. Have a glass of water before your first cup of coffee or tea in the morning.

Additional notes on the balanced diet menu

1. Don't eat too close to bed time. This can reduce overall sleep quality and cause digestive issues.
2. Limit junk food as much as you can. Processed food is the number one contributor to obesity and bad health.

Conclusion

A balanced diet will give your body all of the nutrients that it needs. It will also eliminate the foods (like junk food or processed food) that damage your overall health. Any healthy diet is incomplete without a good exercise program. Stay Strong!

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Definition of healthy food and junk food

Know the difference.

Definition of junk food and healthy food

Junk food is any type of food that is hyper-processed (like fast food, cereals and condiments). Healthy food is any type of food that is as close to its natural state as possible (like fruit, eggs and yogurt). Natural food loses its health value at every step along the manufacturing process.

Whole food is unprocessed.

Junk food and healthy food

Junk foods include fast food, cereal, soda, artificial sweeteners, condiments, sweets, candy bars, crisps and fried food. Healthy foods include fruit, vegetables, eggs, diary, meat, nuts, seeds, beans, whole grains and other legumes.

Examples of junk food

1. Fast food (from restaurants with a drive-through window)
2. Cereals
3. Soda (causes dehydration)
4. Food with artificial sweeteners (Which are worse than normal sugar)
5. Condiments (Ketchup has more sugar than actual tomatoes)
6. Sweets and candy bars
7. Potato crisps
8. Processed meat
9. Fried food

Examples of healthy food

1. Fruit
2. Vegetables
3. Eggs
4. Diary (like milk, cheese and yogurt)
5. Meat (see the benefits of chicken and pork, for example)
6. Beans
7. Nuts
8. Seeds
9. Whole grains
10. Legumes

Choose healthy.

Why is fast food convenient?

Why is the food that we should avoid so much more convenient? Here's why:

1. Fast food is cheaper to produce
2. Preservatives and extreme temperatures prevent food loss
3. Junk food can be stored for much longer before being spoiled
4. Simple, cheap and unhealthy ingredients can be added to improve the taste
5. It is easy to make exact copies of fast food recipes when you don't rely on natural ingredients
6. Addictive qualities make it more popular and, therefore, more profitable
7. Since most people eat fast food, there are more stores that will meet the demand

Learn more about the advantages of junk food - and how we can overcome them.

Cheap ingredients are unhealthy.

What makes junk food so unhealthy?

1. Hormones, selective breeding, fertilizers and antibiotics in agriculture damage our health
2. Too much omega 6 and too little omega 3
3. High levels of fat, sugar and salt
4. Other ingredients like preservatives, artificial flavors and chemicals hurt our health

Our bodies were made to eat food as it is found in nature. Human interventions changed the availability, price and taste of food - without respect to the health effects (which were relatively unknown many years ago).

1. The difference between organic and free range food for your health

The health effects of human intervention on food have reached as far as natural foods like plant and animal produce.

Hormones, selective breeding, antibiotics, cheap foods (which are usually unwanted by-products of other agricultural processes), tight spaces and other medicines have diminished the healthy nutrients that we should find in animal products.

Fertilizers, pesticides, hormones, selective breeding, low soil quality and unnatural lighting have also changed the beneficial nutrient profiles of plant foods.

For these reasons (and more), the healthy nutrients in commercial foods have diminished by almost half.

It is better to buy organic (for plant food) and free-range (for animal products) when you can. If not, a commercial, whole food is still healthier than junk food (which takes processing to a whole new level).

The closer to nature, the better it is.

2. Imbalanced omega fatty acid profiles

Omega 6 mostly comes from plant oils. Omega 3 mostly comes from animal fat. Most junk food is processed with plant oils because it is cheaper than animal fat. This has created in imbalance in our omega fatty acids profile. We have too much omega 6 and we have a severe omega 3 essential fatty acid deficiency.

This deficiency is the reason why fish oil (which is high in omega 3) helps with exercise performance, concentration, joint health, heart health, balanced hormones, blood pressure and mental health disorders. It's not that omega 3 boosts our health. It is more about the fact that we are finally giving our bodies the nutrients that they have been lacking.

Healthy food naturally contains a lot of Omega 3 (like fish, meat, nuts and seeds). We wouldn't have this deficiency in the first place if we ate healthy from the start.

Prevention is better than cure.

3. Too much sugar, salt and fat

Sugar is a precious nutrient. Our cells need sugar for energy. Sugar is not as prevalent in the natural environment as it is in our modern diet.

Since sugar was crucial but rare, our brains have developed a mechanism to ensure that we get enough of it to survive. Dopamine, the happiness or pleasure hormone that triggers learning is released every time that we eat something with sugar in it.

This helped us to remember where we found a good source of sugar so that we can eat as much of it as possible before the food source ran out. The sugar content of food also indicated what plants we could eat and which ones we should avoid.

Food manufacturers have taken advantage of our biological, mental connection to sugar. They load their products with as much sugar as possible so that we subconsciously go back to that specific product.

Loading a product with as much sugar as possible before it loses its taste is called the bliss point. Products are designed with the right sugar, salt and fat profile to make them as addictive as possible. Since all three of these ingredients are cheap, companies will use as much of them as they want.

The over-consumption of sugar (more than we would ever eat in a natural environment) leads to junk food addiction, depression, diabetes, obesity, metabolic syndrome, lethargy, imbalanced hormones and other health complications.

Salt plays a very similar role. Too much salt can lead to excessive thirst, dehydration, bloating, headaches, a reduced tolerance for healthy food and other health complications.

There are different kinds of fats. Saturated fats are mostly animal fats. Unsaturated fats are super healthy fats (like the ones you find in avocados, nuts, olives, salmon and flax seeds).

Trans fats are extremely unhealthy. They are mechanically produced fats. Food manufacturers make trans fats by adding hydrogen to plant oil. This makes them unnatural and extremely unhealthy - although dirt cheap.

Trans fats are extremely addictive and can be found in almost all hyper-processed, junk food.

Damage causes addiction.

4. Other unhealthy ingredients in junk food

Artificial sweeteners, preservatives, flavor enhancers, artificial colors, artificial flavors and other chemicals wreak havoc on your health.

They are so dangerous because they aren't found in their processed forms in nature. Your body, therefore, has no mechanisms in place to remove these toxins efficiently. This can lead to a build-up of toxins that are stored in your fat cells, blood circulation, muscles and other organs.

Preservatives kill germs. They kill us too. They just take longer to do so because we are much larger then germs.

The good news is that our bodies can, eventually, eliminate these toxins through the four channels or detoxification (sweating, urination, defecation and exhalation). This can take a relatively long time because these chemicals aren't natural.

If we eat more unnatural chemicals than what our bodies can eliminate, our health gets worse over time.

Nature does it best.

What makes healthy food so good for you?

1. No unhealthy toxins from junk food
2. Packed with important nutrients
3. Keeps you fuller for longer
4. Feeds good gut bacteria

Our bodies were made to eat healthy food.

1. Healthy food doesn't contain the unhealthy chemicals that are in junk food

You don't need to worry about artificial flavors, sweeteners, salt and too much sugar when you eat healthy food. The simple elimination of these dangerous toxins will improve your health dramatically.

2. Healthy food has a lot of important nutrients

Healthy food is healthy because it nourishes your body with the nutrients that it desperately needs. These nutrients include vitamins, minerals, fiber, antioxidants, healthy fats and protein.

3. It keeps you fuller for longer

Healthy food (plants and animals) weren't designed to be as tasty as possible. They were designed with their own survival in mind. Junk food is designed to make you feel good with chemicals that make you eat more of a manufacturer's products.

This is one of the reasons why healthy food is not addictive - it was designed for survival, not consumption.

The fiber in plant foods take longer to digest and keep your gut fuller for longer. The protein in animal food also takes longer to digest. This means that you don't need to satisfy a hunger craving every 2 hours. Your blood sugar (and energy levels) won't rise and fall so quickly. You will feel a more stable kind of energy.

4. Healthy food feeds good gut bacteria

You need good gut bacteria to be healthy. The majority of your serotonin (a happiness hormone that regulates mental health) is produced by your gut bacteria. Good gut bacteria keep bad, illness-causing bacteria away. They also produce important chemicals that we can't make on our own.

The preservatives from junk food kill off good gut bacteria in the same way that it stops food from spoiling before it is eaten. Bad gut bacteria thrive on the sugar in junk food. Good gut bacteria live on the fiber from natural plant foods.

Eat right. Live well.

How do I start eating a healthy diet?

A good, healthy diet will give your body all of the nutrients that it needs. It will also cut out all of the unhealthy food items that damage your health at the same time. You feel a notable difference in your health, mood and energy levels within a few days of a healthy diet.

Here are some great diets that you can try:

For beginners who have never followed a diet before

The basic diet is a one-size-fits-all diet that helps you to stay healthy. It is really simple to follow and doesn't require a lot of learning or adjustment. This diet will teach you to enjoy healthy food and forget about junk food.

Ketogenic diet for weight loss

The ketogenic diet reduces carbohydrates so that your body starts to use its own fat for energy. You will lose weight on any good diet if you have too much fat to begin with (because unhealthy food causes unnatural weight gain), but this diet is a good option if your primary goals is weight loss.

For younger females

The 25 year-old female diet is great for women in their 20's. It will establish healthy eating habits that you can follow for the rest of your life.

For younger males

The young male diet is a great diet that is specifically formulated for the modern man's lifestyle.

Diet for Eastern eaters

Western foods are usually foreign to people living in the eastern parts of the world. This Indian diet is great for people who are more familiar with eastern foods.

Find what works for you.

Conclusion

You can make a massive impact on your health when you simply avoid junk food and opt for healthier choices. Learn to enjoy fruit as a snack. Pack your own lunch to work instead of buying from the store. Plan your meals in advance.

Exercise, sleep well, take time to enjoy a hobby and spend time with friends and family. In fact, there are 7 habits that contribute to your health.

You don't have to start out in full swing, either. Small changes really add up. If you can't bring yourself to go for a run, do a single squat every day for a week as soon as you get out of bed. It is better than nothing. Before you know it, you'll be doing 50 every day.

You don't have to make the healthiest decisions all of the time, either. Feel proud of the times that you do make smarter choices. Don't feel bad about the times that you mess up (we all do from time to time - and that's okay).

Keep learning about the differences between healthy practices and unhealthy ones. Stay Strong!

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