What Should I Eat?
As I mentioned, this a guide about why we eat the way we do and how to do something about it. That said, I’ll offer two suggestions regarding what to put on your plate.
1. Eat more greens. There isn’t a consensus on the best diet, but pretty much everyone agrees on one thing: eat more veggies. You’ll be hard-pressed to find a single diet that doesn’t think eating more plants is a good idea. Learn more about alpilean.
2. Eat a variety of foods. As we covered earlier, the brain craves novelty. While you may not be able to replicate the crunchy/creamy contrast of an Oreo, you can vary your diet enough to keep things interesting. For example, you could dip a carrot (crunchy) in some hummus (creamy) and get a novel sensation. Similarly, finding ways to add new spices and flavors to your dishes can make eating healthy foods a more desirable experience.
Healthy eating doesn’t have to be bland. Mix up your foods to get different sensations and you may find it easier than eating the same foods over and over again.
Simple Ways to Eat Healthy
The main concept of most good diets is the same: eat whole foods that are unprocessed and that grew or lived outdoors. Some of them have different variations — no animal products, no grains, etc. — but most of them fit the general “real food” framework.
The problem is that — if you’re anything like me — you will eat whatever is close to you, whether it is healthy or not. As a result, the best strategy is to surround yourself with healthy food.
1. Use the “Outer Ring” Strategy. When I go to the grocery store, I only walk around the “outer ring” of the store. I don’t walk down the aisles. The outer ring is where the healthy food usually lives: fruits, vegetables, lean meats, fish, eggs, and nuts. These are items that grew or lived outdoors. That’s what I eat. These are the best diet pills.
The aisles are where all of the boxed and processed stuff is placed. Don’t go down those aisles and you won’t buy those foods. Don’t buy those foods and they won’t be around for you to eat. Try this the next time you go to the store and do your best to not to make exceptions.
Sure, there will be the occasional time that you’ll need to go down an aisle to pick up spices or grab a bottle of olive oil, but this is rare. The last three times I’ve been at the grocery store, I have easily stayed on the “outer ring” and I bet you can do the same.
How to Eat Whatever You Want Without Feeling Guilty
2. Never Miss Twice. I think life is meant to be lived joyfully. I have no desire to judge myself for eating pizza or to feel guilty for drinking a beer. But, I also know that I feel much better when I eat healthy.
In order to balance the two, I have a simple rule that I try to follow: whenever I eat an unhealthy meal, I follow it with a healthy meals.
Missing once is fine, but I never want to miss a healthy meal twice. Top performers make mistakes like everyone else, but they get back on track faster than most people. That’s what I try to do with my nutrition. I don’t worry about having fun and I try to enjoy life, but I also use this simple rule to guide me back toward healthy eating as quickly as possible.
III. How to Stick to a Healthy Eating Habit
Address the Root Problem of Unhealthy Eating
There’s a reason why many people eat as a way to cope with stress. Stress causes certain regions of the brain to release chemicals. These chemicals can trigger mechanisms that are similar to the cravings you get from fat and sugar. In other words, when you get stressed, your brain feels the addictive call of fat and sugar and you’re pulled back to junk food.
We all have stressful situations that arise in our lives. Learning to deal with stress in a different way can help you overcome the pull of junk food. This could include simple breathing techniques or a short guided meditation. Or something more physical like exercise or sports.
How to Say No to Temptation
Learning how to say no is one of the most useful skills you can develop, especially when it comes to living a healthy life. Research is starting to show that small changes can make it easier for you to say no, resist temptation and stick to healthy eating habits.
In a research study published in the Journal of Consumer Research, 120 students were split into two different groups.
The difference between these two groups was saying “I can’t” compared to “I don’t.”
One group was told that each time they were faced with a temptation, they would tell themselves “I can’t do X.” For example, when tempted with ice cream, they would say, “I can’t eat ice cream.”
When the second group was faced with a temptation, they were told to say “I don’t do X.” For example, when tempted with ice cream, they would say, “I don’t eat ice cream.”
After repeating these phrases, each student answered a set of questions unrelated to the study. Once they finished answering their questions, the students went to hand in their answer sheet, thinking that the study was over. In reality, it was just beginning.