With unhealthy food choices easily available around us today, it becomes pretty difficult for us to successfully break out of the clutches of junk food, which contain high amounts of starch and carbohydrates.
Some reasons why these types of consumables remain our best choice is:
they’re both appealing and easy to get.
You can easily buy a candy bar or potato chips when you are hungry; and when you do, you are satisfied both by how it tastes and how it’s packaged.
However, this kind of meal should be eaten sparingly, because they don’t really help us. The brain needs about 25 grams of glucose circulating the blood stream to function best and maintain alertness; this is the same amount found in one banana.
By consuming a high-sugar and high-carbohydrate meal, your body is given too much glucose at once, which won’t last as insulin kicks in to regulate the sudden spike in sugar levels.
You will be left hungry and weak few moments after consuming these kinds of food, which leads you to eat some more without actually solving the issue.
Therefore, part of the key of being healthy is finding the kind of meal that not only supply your body with the glucose it needs, but can leave you feeling satiated for a longer time.
Food like beans, fish, meat, and some types of vegetables are the kinds of food you want to eat if you intend to eat healthy.
Unlike foods that are high in carbohydrates, these kinds of food don’t just release all the glucose they contain at one go; instead, they release this glucose slowly in the body, ensuring that every time the hypothalamus in your brain checks your blood, there is a good amount of glucose to keep it going.
Having established the above points, here are some good methods to help you make the shift from unhealthy eating habits, to healthy eating.
- Take It A Step At A Time.
You know how difficult it is for a smoker to just quit on his or her smoking habit?
That’s how it is with changing your eating habit, or changing any behaviour you have turned into a habit. Why?
Because before it turns into a habit, your brain and body adjusts to accommodate your new behaviour, and after years of practicing that kind of behaviour, it becomes something you do subconsciously.
Now, telling your body to change is like you trying not to be yourself anymore. It takes patience, and slow steady steps. Hence, you shouldn’t just jump into changing your eating habits but rather, take it slowly.
You can start with baby steps by trying to eat low starch or low sugar meals four times a week, for two weeks.
When your body seems to have adjusted to this change, extend it to five days. You should continue with such small increments until you can eat low-sugar and low-starch meals comfortably for a whole week, to a whole month, and then a whole year.
- Replace The Crispy
We know how much we love crispy food; once we hear the word crispy, we can already imagine the sound and taste.
However, in order to eat healthy, it’s best we look for other alternatives that don’t only leaves you full for a longer duration, but also have a crispy feel for the satisfaction. Consider fruits or vegetables like cucumbers.
- It is Okay To Indulge Sometimes
Yes, trying to eat healthy doesn’t mean you are then banned from eating high-sugar and high-carbohydrate food other than once in a blue moon.
You can treat yourself to a high-carbohydrate meal one or two days a month.
- Keep Your Mouth Busy
For those who tend to eat a lot, even after they’re filled, this is for you.
Research has shown that, your nose being exposed to strong mint scent, can do wonders to reduce food consumption as the smell influences your appetite.
Hence, you try chewing a mint gum after meals.
- Don’t Skip Breakfast
Research has shown that skipping breakfast only increases the tendency of you consuming more at lunch.
Hence, it is advisable to consume something before leaving your house.
When doing so, ensure there is a healthy mix of the six essential nutrients your body needs to be lively, productive, and healthy: protein, carbohydrates, fats, vitamins, mineral and last but not least, water.
Follow these simple tips and slowly, but surely, improve your health through better eating habits!