A healthy diet with the right foods keeps you fit and slim in everyday life.
1. More fish than meat
Meat, especially red beef or sheep, does contain some minerals, iron and vitamins, but it is much more difficult to digest than white meat or fish. It often lies in your stomach for a long time.
After a fish fillet in the evening, on the other hand, you still feel pleasantly light. The quality of the fats in fish is significantly higher than that in meat. Fish provides valuable unsaturated omega 3 fatty acids that strengthen the cardiovascular system and prevent hardening of the arteries.
Fish is also an important source of iodine . If you have meat, then once or twice a week, and preferably white from chicken or rabbit.
2. Drink a lot
Water is the most important ingredient for beauty and a healthy body. The German Nutrition Society (DGE) in Bonn recommends consuming at least 1.3 to 1.5 liters of liquid in the form of drinks.
But this doesn’t mean cola, iced tea, sparkling wine and coffee – these are additional luxury foods that you should drink in moderation!
Often resort to unsweetened, low-carbon beverages , especially teas like white or green tea.
What alcohol is concerned, who is a pleasure and not a food, you should be frugal. Have an alcohol-free day more often .
3. Eat varied
The human body needs over 40 different nutrients to be healthy. A miracle food that gives you all these nutrients at the same time does not exist.
For you that means: eat varied and try many different foods . If you only eat carrots, tomatoes and apples, you will be missing other important vitamins and minerals that are in other vegetables in the long run.
Try pomegranate seeds in a salad or fresh young spinach, use amaranth instead of wheat, drink coconut water instead of apple spritzer.
Above all: take a look around the supermarket or the weekly market and try to buy something different every time!
4. Supergrains instead of normal grain
So-called gluten-free pseudograins such as millet and amaranth are full of vitamins, fiber and minerals . They are not called “supergrains” for nothing, because they contain more energy and healthy substances than conventional wheat.
5. More vegetables than fruits
One hears again and again: eat 5 to 7 servings of fruit and vegetables every day. But the focus should be clearly on vegetables. Because that is low in calories, high in nutrients and fiber .
Fruit is also free from fat and low in calories, but compared to vegetables it contains a lot of calories and sugar. For example, 100 grams of banana have 88 kilocalories, 100 grams of paprika only 20 kilocalories.
In addition, fructose is said to have a negative effect similar to household sugar. So if you want to lose weight, you should cover your vitamin and fiber requirements with vegetables and only eat fruit now and then as dessert or for breakfast.
6. Bitter makes you slim
Sweet and salty foods stimulate the appetite and make you want more. Bitter substances, on the other hand, curb the appetite. Bitter salads such as radicchio and chicory or vegetables such as artichokes and Brussels sprouts fill you up faster , because the bitterness gives you a feeling of “enough” more quickly.
A grapefruit in the morning also dampens the cravings at breakfast. You can seldom eat more than two pieces of bitter chocolate with more than 70 percent cocoa content. Bitter substances also stimulate digestion.
7. Do not feed
The Japanese women eat a very special motto: “hara hachi bu”. That means something like: After eating, you should still have a little appetite for more.
In fact, if you only eat 80 percent full, you don’t feel as heavy and full . Because the stomach is busy digesting less long. You can also keep your weight easier in the long run with this strategy. You don’t have to go without a meal , you just eat less.
8. Snacking healthy
With low-calorie sweets you nibble more healthily, but you don’t completely do without sweets. Numerous studies have shown that completely avoiding sweets leads to cravings and the abandonment of diets in the long run. So it is better to avoid sugar bombs like chocolate cake,
9. Eat the right breakfast
Just bread and coffee for breakfast is not a good idea. It is important to eat foods that provide a lot of energy and keep you full for a long time. This will prevent you from getting hungry again.
Healthy alternatives are full-fledged smoothies with a good mix of fruit and vegetables, but also mixed mueslis with berries and supergrains such as amaranth.
10. Eat with pleasure
Eating hastily hits the stomach, leaving you feeling bloated and heavy. Take your time while eating, concentrate on the taste and enjoy every bite.
The more intensely and slowly you eat, the happier and fuller you will be afterwards. The feeling of satiety only sets in after around 15 minutes. So if you eat quickly, you are usually still hungry and automatically eat more.