The rules of a healthy diet

Table of Contents

The rules of a healthy diet – 2022

Get used to healthy eating and implement one rule at a time. It is therefore best not to change your diet suddenly and do not suddenly throw your previous eating habits completely overboard. Your body needs time to get used to it. So proceed step by step! You will be all the more successful! Have lots of fun with it!

#health,#men’shealth,#health,#theworldhealthorganization,#telehealth,#healthgov,#bmhealthcare,#nutrition,#nutritioninformation,#nutritionrules,#diet

Hello our dear visitor. Welcome to the largest ongoing health tourism site in Turkey. Do not make any attempt to benefit from any health service in Turkey without consulting us.
You can write to info@bmhealth-care.com for any questions you may have.

1. Only eat when you are hungry

Eating healthy isn’t just about what you eat, it’s also about how and when you eat. In any case, only eat when you are really hungry. And stop eating when you’re full – so don’t just keep eating just because it tastes so good. You should definitely avoid overeating. It is best to only prepare a smaller portion from the outset.

If you do not have an appetite during an acute illness (e.g. cold, flu, gastrointestinal infection, etc.), then fast until you have an appetite again. You won’t starve. On the contrary! Your body needs its energy to get healthy again and cannot also take care of digestion. Listen to your body!

2. Take your time to eat!

Always eat slowly! If you are in a hurry and at the same time extremely hungry, only eat a few bites, never a main meal. Only when all appointments are done do you eat in peace.

This rule applies not only to a healthy diet made from healthy foods. Even if you’re on the go and can’t find anything healthy, eat slowly and don’t stress!

3. Chew your healthy food thoroughly!

Chew each bite carefully – ideally 30 to 40 times – before swallowing. We mentioned the advantages in the introduction above. If you do it right, you’ll still have at least half a plate when everyone else has finished eating.

4. Avoid desserts

Sweets after eating impede digestion (this often also applies to healthy sweets such as fruit bars, vegan mousse au chocolat or similar).

Of course, conventional sweets are unhealthy in and of themselves, especially since they usually consist of sugar, isolated carbohydrates and/or dairy products.

Make it a habit to wait at least half an hour after the meal before having dessert. The advantage: Most of the time, you lose your desire for sweets. If you then still want to eat your dessert, at least it won’t hinder the digestion of the main meal as much. The feeling of satiety has also increased and you no longer eat as much of the dessert as you might have done directly after eating.

5. Breakfast – yes or no?

Don’t force yourself to eat breakfast in the morning (see rule 1: only eat when you’re hungry). If you know you won’t be hungry by 7 a.m. but will be hungry by 9 a.m. or later, so if you’re already on the go, then take your time to prepare a healthy snack at home to have by 9 a.m. or later whenever you get hungry, you can have breakfast. In this way you avoid unhealthy snacks in the canteen or at the bakery.

6. Eat dinner no later than 6 p.m

If you eat dinner later than 6 p.m., eating overnight puts a strain on your digestive system. Also, the digestive power is usually low in the late evening or even at night. Food stays in the stomach and intestines for a long time and impairs the quality of sleep.

7. Several small meals or a few large ones?

Whether you prefer to eat several small meals or just two to three large meals depends on you, your preferences and any symptoms you may have. If you have problems with blood sugar levels, stick to several small meals a day. But healthy people could also try intermittent fasting. You eat two large meals a day – and soon you feel fantastic. Why not try this eating rhythm: The healthy eating rhythm. Basically, however, eating several small meals a day has no health benefits. Also, you can’t lose weight better with it, as we have already described here: Several small or a few large meals