Eating To A Healthier Better You

I think it is safe to say that many of us in Malaysia, at times want to revert to clean eating diet. Many people would want to start their quest in eating clean food instead of your usual unhealthy diet. In Malaysia, the culture of consuming oily and sweet food has been going on for years on end. Before we go too deep into the facts of healthy eating, we will go over a few basics when it comes to opting for a healthier diet. In this article, we will be going over food items which you should be limiting, what you should be eating and a few tips to develop a more healthier diet and lifestyle in general!

WHAT NOT TO EAT
Keep in mind that if you cannot stop consuming these particular types of food, make sure that you try to limit them. First of all, sugar. Added sugar can be addictive, fattening and it is also the leading cause of diseases such as obesity, diabetes and even cardiovascular disease. Next is grains. You should avoid grains if you need to lose weight, which includes bread and also pasta. Gluten grains such as wheat, spelt, barley and also rye are basically the worst. Healthier grains such as rice and oats are fine if you do not need to lose weight. Next is seed and vegetable oils. Soybean oil, corn oil and also some other types. These are all processed fats with an exuberant amount of Omega 6 fatty acids, which are often harmful when consumed in excess. After that, we have trans fats. These are chemically modified fats which are extremely bad for your health. These are also found in some of the processed food out there.

Next up we have artificial sweeteners. Despite claiming to being calorie free, observational studies have shown a correlation with obesity and such related diseases. If you must use sweeteners, you may always opt for Stevia. Next we have the diet and low fat products in the markets. Most of these self proclaimed health foods are actually not healthy at all. They are often known to be highly processed and they are also loaded with sugar or artificial sweeteners. Agave syrup is just as bad for you as consuming sugar. Lastly, we have highly processed foods. These are foods that are highly processed and are usually low in nutrients and relatively higher in unhealthy and even unnatural chemicals.

HEALTHY FOODS TO EAT
You should definitely try eating natural, unprocessed foods that we human are genetically adapted to eating. Research has shown that such foods are certainly great for your health. For the healthy people who exercise but do not need to lose any weight, there is absolutely no proven reason to avoid tubers such as potatoes and sweet potatoes, or even healthier non gluten grains such as oats and rice. If you happen to be overweight or have metabolic issues such as low HDL, high LDL cholesterol, triglycerides, belly fat, and so on. you should probably restrict all high carb foods. Starting off with meat, such as beef, lamb, pork, chicken, and so on. Humans have been eating meat for the longest amount of time. Unprocessed meat is actually very good for you, especially if the animals ate natural foods, just like beef from grass fed cows. Next up, we have fish, and we all know that it is great for you. It is very healthy, fulfilling and also rich in omega 3 fatty acids and many other nutrients. You should try eating fish, preferably fatty fish such as salmon every week.

Next, we have eggs. Eggs are up there among with the most nutritious foods available on the planet. The yolk of the egg is the most nutritious and healthiest part of it itself. Omega 3 eggs are also the best option for you. This is not a shocker, but next we have vegetables. They contain fiber and many other nutrients that are basically essential for the human body. You should always try eating vegetables almost every day if you possibly can.

Moving on we have fruits. Fruits are known to come in a huge variety, it taste good, and they are easy to prepare and are rich in fiber and also vitamin C. They are still pretty high in sugar, so try eating them in moderation if you need to lose some weight. For nuts and seeds, we have almonds, walnuts, sunflower seeds, and so on. They are very rich in various nutrients, but they are also very high in calories. So once again, consider eating them in moderation if you need to lose some weight.

Root vegetables such as potatoes and sweet potatoes are also very healthy, but they are still high in carbs. Consider eating them in moderation if you want to lose weight. High fat dairy such as cheese, cream, butter, full fat yogurt, and so on. They are rich in healthy fats and also calcium. The dairy from grass fed cows will be rich in vitamin K2, which is very important for your health. Lastly, we have fats and oils such as olive oil, butter, lard, and so on. Opt for saturated fats for high heat cooking such as pan frying, they are known for being more stable in the heat.

WHAT TO DRINK
You may drink coffee which is healthy and also very rich in antioxidants, but for the people who are sensitive to caffeine should avoid it. Also, try avoiding coffee late in the day because it may potentially ruin your sleep. Tea is yet another healthy option, and it is also rich in antioxidants and carries a lot less caffeine in comparison to coffee. You should always drink water throughout your day and especially when you are working out. There is no reason for you to drink a whole ton though, thirst is pretty much a good reliable indicator of your need to drink. Consuming carbonated soda without artificial sweeteners is also fine to a certain extent. But, avoid drinking sodas with sugar and artificial sweeteners, fruit juice, milk and also beer. There is basically just one simple rule, do not drink your calories.

Now, we will be going over a few effective tips and ways for you to start becoming more aware of your diet and also for you to start eating healthier! First of all, the pace at which you eat tends to influence how much you will end up eating, as well as how likely you are to gain weight. As a matter of fact, studies that compared different eating speeds showed that fast eaters are up to 115% more likely to become obese in comparison to slow eaters. Your appetite, and how much you eat and also how full you get is all controlled by your hormones. These hormones will signal your brain whether you are hungry or full. Secondly, protein is often referred to as the king of nutrients, and it surely does seem to have certain superpowers.

Due to its ability to affect your hunger and also your satiety hormones, it is the most filling of the macronutrients. One study has shown that by simply increasing your protein intake from about 15% to 30% of calories, it made people eat 441 fewer calories per day, without actively restricting their intake at all. Thirdly, make sure that you are drinking enough water, as it is important for your health. Many of the studies conducted have shown us that by drinking water it may benefit weight loss, weight maintenance and possibly even slightly increase the number of calories that you will burn on a daily basis. Studies have also shown that by drinking water before your meals, you may possibly reduce your appetite and calorie intake during the subsequent meal in the middle aged and older adults.

Besides that, eating out does not always have to involve consuming unhealthy foods. Consider upgrading your favorite fast food restaurant to one with better and healthier options. There are plenty of healthy fast food restaurants and fusion kitchens which offer delicious and healthy meals. They may just be a great replacement for your current favorite burger or pizza joint. What’s more, you may generally happen to get these meals at a very decent price. Lastly, a good way to ensure that you eat your greens is by eating them as a starter. By doing so, you are most likely to finish all of your greens while you are the hungriest and possibly eat less of the other, perhaps less healthy, components of your meal. This can lead you to eat fewer and even healthier calories overall, which may also result in weight loss.

Thank you.