Throughout our lives, we are constantly undergoing change. The way we think, the way we look, and the way we make decisions changes every day. The same applies to our habits. Sometimes, we are disciplined and work out regularly, however, some days we struggle to only get up from our couch. But, guess what? That’s okay. As long as you’re healthy, you can allow yourself to relax and forget your busy schedule from time to time. However, when it comes to our eating habits, being organized and having a strict plan can make a huge difference. If you want to change your body’s shape or lose weight, start by changing your eating patterns. To lose weight fast and safely, your body needs a specific regimen that will help boost your metabolism naturally and safely. In other words, you need healthy diets and recipes approved by nutritionists. Here we handpicked diets trusted by millions around the globe that do not only bring results when it comes to losing weight but also benefit your health in various ways.
Low-carb, whole-food diet
Whether you want to lose some weight or improve your overall health, a low-carb diet is a good starting point. This flexible meal regimen is a good option if you don’t have time for rigid meal planning or exotic food choices. The mechanism behind this healthy diet is simple: By limiting the number of carbohydrates you consume daily, you boost your metabolism, optimize your health, and feel more energized. Here is why: To function properly, our body needs three main food types – fats, proteins, and carbohydrates. Carbs are used as energy fuel. When our body does not need carbs right away, it will store them in the liver and muscles. Here, carbs will be converted into fat. This explains why most people with obesity also face a problem with their blood sugar levels. Therefore, it’s good to know that a low-carb diet can actually benefit anyone who struggles with diabetes and high insulin. Another great thing about the low-carb diet is its versatility. Depending on your body type, weight loss goals, and health status, you can choose the low-carb diet that suits you the best. Here are its most famous variants:
KETO DIETIn recent years thousands of people went wild for the Keto diet. As the strictest low carb diet plan, it requires you to eat less than 50g of carbs a day. On the other hand, you need to increase your fat intake significantly to compensate for the energy your body needs.
TRADITIONAL LOW CARBThis low-calorie eating plan is sort of a golden mean. This regimen stipulates between 50 and 100g of carbs per day and is, therefore, considered to be a good way to start your low-carb diet.
If you are someone who fancies structure, search no more! The Atkins diet is arranged into four phases, allowing you to change your eating habits gradually. Start with stricter low carb consumption and increase the amount of carbohydrate-rich foods as you progress.
LOW-CARB FOOD CHOICES
A low-carb diet focuses on eating proteins, fats, and healthy vegetables. Instead of carbs, eat more fish, lean meats, eggs, and all sorts of nuts and seeds. Also, use different kinds of oils (coconut, olive, rapeseed) that are rich in omega fatty acids. Of course, dairy products are welcome too. Eat plain whole milk and plain Greek yogurt since these are unsweetened options. Finally, don’t forget leafy green vegetables and fruits such as apples, blueberries, and raspberries.
As its name suggests, the Mediterranean diet is based on the foods commonly eaten in the Mediterranean region. Studies propose that it is especially suitable for heart disease prevention and management. Also, it is beneficial in preventing type 2 diabetes and premature death. When compared to average American food choices, this healthy diet is a game-changer. Instead of soda, candies, ice cream, and processed meat, you will enjoy amazing flavors from fresh, healthy herbs, and sun-kissed veggies.
What we love about the Mediterranean diet is its flexibility. You can combine different food choices, depending on your taste, without a need to stick to one rigid meal plan. That’s why the Mediterranean diet is more of a lifestyle that will make you feel good and help manage your weight with minimal effort. Now, let’s see what the essence of this healthy diet is. Firstly, it includes fresh vegetables, fruits, fish, seafood, and dairy products. Secondly, almost any salad or meal in this diet is prepared with extra virgin olive oil. Rich in omega fatty acids, this oil is known for its beauty and health benefits. So, if you want to stay in shape, lose weight, and stop feeling frustrated with food, try this diet. Your body will thank you.
The human past holds answers to many questions about our body and health. Our ancestors did not only live in peace with nature but lead a more active, healthier lifestyle, especially when it comes to food choices. For this reason, some nutritionists recommend a dietary plan based on foods our ancestors ate thousands of years ago. The Paleo diet is a good example hereof. Based on whole unprocessed foods, this diet is very effective when it comes to weight loss. The Paleo diet focuses on dairy products, legumes, and grains. You can also eat meat, fish, eggs, and vegetables. Don’t forget to include fresh fruits, herbs, spices, and nuts into your meal plan. For the best results, avoid sugar and artificial sweeteners, highly processed foods, trans fats, and soft drinks.
A vegan diet is on our list for a reason. It constantly grows in popularity and is linked to numerous health benefits. What’s unique about this diet is the fact that it only encompasses plant-based foods. All animal products, including dairy and eggs, are excluded from a vegan menu. This may sound challenging at first, but with good organization, you can truly enjoy vegan recipes. Once you learn more about this eating regimen, you will be able to shape your vegan diet more flexibly. Plus, you might be surprised that you can in fact eat vegan ice cream, cupcakes, or even burgers, by simply making small modifications (omitting butter, eggs, and meat).
In case you’re considering a vegan diet, but you’re unsure about the adjustment or think you’ll have difficulty leaving animal products behind, try these simple tips:
- Step by step. Start with a couple of meat-free dishes and slowly add plant-based meals. For instance, use tofu in a stir-fry instead of chicken.
- Vegetables are everything. Fill your plate with fresh veggies to make sure your body gets all the crucial vitamins it needs.
- Treat yourself with delicious, healthy vegan sweets every once in a while. It will motivate you to keep going.
- According to research, vegans may have a higher risk of B12 deficiency so make sure you compensate it with supplements.
To master the vegan diet, eat everything from fruits, vegetables and leafy greens to whole grains, nuts, seeds, and legumes.
This healthy diet is not only reserved for folks intolerant to gluten. More and more people, who want to lose weight and detox their body, turn to a gluten-free diet. Named after gluten, a protein found in most grains, this diet requires removing wheat, barley, rye, and triticale from your meal plan. However, this should be done alongside consultation from a dietitian who will offer you adequate alternatives and appropriate dietary choices to compensate for the fiber, vitamins and nutrients found in grains.
If you’re a complete beginner, start with these gluten-free foods:
- Beans, seeds, legumes and nuts
- Non-processed meats, fish and poultry
- Most low-fat dairy products
- Fruits and vegetables
Healthy and fast breakfast recipes
Breakfast is the most important meal of the day, especially if you want to lose weight. In case you lack ideas, try these delicious, yet healthy recipes.
Healthy meal replacement shake
Chocolate and vanilla are always a good idea, even when you want to reach your body goals. Yes, you read right. Thanks to the amazing weight loss meal replacement shake by Body’s Perfect, your breakfast will not only taste great but also make you feel energized, full and healthy. This game-changing shake - certified by experts - will nourish your body and boost your metabolism. Since it’s packed with powerful, yet versatile vitamins, proteins and minerals it’s a perfect breakfast solution.
Avocado Toast with Egg
When in a hurry, go simple. Combine two lightly toasted slices of whole-grain bread with mashed avocado. Add a sprinkle of salt and pepper if you like. Finally, top with 2 eggs and it’s ready to eat.
Nut Butter & Banana Toast
This is another great breakfast option. Top your toast with banana, nut butter and chia seeds for the perfect mix of flavors.
When it comes to smoothies, the choices are endless, since you can combine anything you have in the fridge. Mix frozen or fresh fruit with Greek yogurt, almond, or coconut milk. You can also add honey, cacao, matcha powder or any other ingredient you like.
Blueberry, oats, almonds
This is another delicious breakfast recipe. Here you can mix oats, chia seeds, blueberries, and almond milk, and leave everything in the fridge overnight.
Add bananas and almonds in the morning and warm it up in a microwave.
Let’s wrap it up
Healthy eating is not only a lifestyle, it’s the best gift you can give your body. Depending on your health condition and body’s needs, try healthy diets and recipes that will help you look and feel great. From low-carb, paleo or vegan eating plans to gluten-free meals – choose a regimen according to your preferences and start building your healthier future today. Good luck and keep us posted on your progress!