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8 tips for effective dieting without denying yourself

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8 tips for effective dieting without denying yourself
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Are you sick of yo-yo dieting, always seeming to be depriving yourself of the finer things in life, and seemingly all for nothing when you pile the pounds back on again? Well it’s time to stop torturing yourself! Follow these 8 tips for improving your diet and making it more effective, without denying yourself all of life’s little pleasures….

1) Vary your meals

While keeping an eye on portion size, vary the different sources of nutrients in your meals to keep your diet working well for you.

In the same way, instead of eating large quantities in two or three main meals, try to divide your food for the day into 5 or 6 smaller daily meals. 

2) Make sure to keep consuming fats

The body needs essential fatty acids, which contribute to eliminating harmful fats that affect your health. Here are a list of foods rich in omega 3 fatty acid:

  • Olive oil
  • Avocado
  • Dried fruits
  • Seeds
  • Linseed oil
  • Oily fish

3) Eat less meat

Although animal proteins are essential to healthy functioning of the nervous system and to maintaining muscle mass, they also contain more fat and could lead to intestinal problems (difficulties with digestion).

Choose vegetable proteins instead, which will provide more fibre, antioxidants and other nutrients necessary to the development of intestinal flora. 

4) Limit your sugar intake

Sweet, sugary foods are your waistline’s worst enemy, and it is one of the main causes of the development of metabolic problems as well as several types of cancer.

The most worrying is the addiction that people can develop to sugar, especially in children, but also in adults.

5) Reduce your intake of savoury/salty foods

Excessive consumption of salt can lead to water retention, problems with inflammation and blood pressure, which are currently on the increase. Many Europeans consume 5 times the recommended amount of salt. 

To replace salt in your diet, add herbs, vinegar and/or turmeric.

6) Drink at least 1.5 litres of water per day

Nutritionists recommend that any diet should include at least 1.5 to 2 litres of water every day. 

Our body is made up of on average 65% water, which is why we need to drink a minimum of this quantity per day, which is essential to optimal hydration of the body and the cells, and to healthy functioning of the organs and muscles.

What’s more, water helps minimise the negative effects of free radicals, which are responsible for cell ageing. Thus it improves the appearance of the skin. 

7) Eat organic

Foodstuffs from organic farming retrain their nutritional properties. They are not genetically modified and they don’t contain pesticides.

Even if they can be a little more expensive than non-organic food, it is better to pay a little more for a healthier diet and for increased health benefits.

8) Eat raw fruit and vegetables

Raw fruit and vegetables retain more of their nutrients and health benefits than when they are cooked.

The fibre contained in raw veg can help with weight loss, because it promotes digestion and detoxes the body.

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