We'd all like to find a comfortable way to follow the "perfect diet" after figuring out what it actually looks like. Many studies have confirmed the same philosophy of a healthy diet. The most popular one was published in 2014 by Yale University and defined the "best diet for humans" for health as simply eating whole foods.1 This traditional, nutrient-dense approach to dieting has proven effective for those who follow it. However, due to an overabundance of information in our society and a lack of clear guidelines, implementing a whole-foods eating approach on a daily basis can be overwhelming and unattainable for many people.
Here are some easy tips to help you master an optimal diet, despite your lifestyle:
Low carbohydrate meals. In addition to some athletes, many health professionals suggest that about 80% of meals should be lower or "slower" in carbohydrates.2,3 Slow means that the carbohydrates are high in fiber, which slows the rise in blood sugar. A typical low-carb lunch might consist of a large salad, chopped vegetables and beans or chicken. Tip: Don't skip healthy fats, such as olive oil-based dressing or added nuts and seeds.
1/2 a plate full of vegetables. Your carbs should come mostly from vegetables. This means replacing the bun and chips with lettuce wraps and a double side of sautéed broccoli. Calm down!
Protein. The absolute best appetite suppressant known to date is protein. It also repairs tissues and sustains energy like nothing else. Prioritize and budget for high quality protein, especially if it comes from an animal source. Plant-based proteins like beans, lentils and seeds count too!
Nothing from a bag or box. These are probably not new tips for you, but keep track of how many pre-packaged snacks you consume.... replace those with veggies and dip, boiled eggs, homemade low sugar mix.... real food.
Limit alcohol to 2 days a week. Especially for fat loss; 1-2 drinks max. Nothing thwarts fat loss like alcohol. As an added sugar to our diet at an average of 7 calories per gram, it can easily put the body into fat storage mode.
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The secret to the above guidelines is not so much that it offers you the "perfect diet" (still worth following because the perfect one doesn't exist!), but it is actually setting your body up for better digestion, increased metabolism for fat burning, and increased detoxification. When we provide the body with optimal nutrition from real food, along with healthy lifestyle habits like exercise and well-managed stress, we can easily manage detoxification, blood sugar, and even the occasional "off-diet" splurge.
Diet is the foundation of health, so it must be a priority. Fortunately, unlike some life situations and environmental toxins, it is something we can control. Keep these simple guidelines in mind to easily improve and maintain your health.
