How do I get from point A (junk food) to point B (a healthy diet)? Let me tell you a secret (though for those who have already done the same way, it is not no secret) - I did not follow the route A - B. In fact, it was more like a trip from point A to I, with many intermediate stops . In my experience, any significant improvements are achieved in this way. However, the topic of our conversation - healthy food. Let us not deviate.
Now I'm a vegetarian (near vegan) and try to eat mostly fruits, vegetables, nuts and legumes. I still eat burgers, but now it's meatless burgers, they do not contain meat, and have nothing to do with fat meatballs. Eat well and rolls, but when combined with lots of fresh fruits and vegetables. I rejected the usual fat mayonnaise instead uses a special vegetarian version.
I still eat pizza, but not with the sausage, or salts, and with vegetables. My diet is still stuffed, but now they are not stuffed with something bold and vegetables and beans. I really like soy yogurt, fresh fruit, cereal, soy milk, oatmeal with berries and nuts. Mmmm.
I did not deny myself the pleasure, I just fell in love with products that are a bit more useful, and in some cases - much healthier than the food I ate before. I can not say that it's not miss the meat, but this is only my first steps.
Lack of most diets
In books, magazines and the Internet is a dime a dozen new diets. Some of them are quite well developed, but all of them have one weak spot, so to speak, a major drawback. What? Any diet requires you to sudden changes of habitual diet.
For most of us, it will not work. I tried many diets. During the first week we all are committed and enthusiastic. But too hard to restrain myself constantly, and pretty soon you do give in to temptation, and your whole diet is covered with a copper basin. We all passed through it.
Big power of small change
We are talking about the need to make every time your usual diet one single change. To make the so-called baby steps. The miracle is that in a couple of weeks, we are made fit for this small change, get used to it and do not feel that depriving yourself of something.
Take, for example, meat. Suppose you decide to become a vegetarian and just completely eliminated any meat from your diet. You will miss it, it will be almost unbearable. Most of us will not survive long, well, maybe a week or two, then pull the plug, roast yourself a big piece and will tuck into his cheeks, while experiencing guilt.
Now suppose, instead, you remove only one beef. Perhaps today at dinner you would not even notice that it's not, because at your table were dishes of chicken, pork, fried fish. You are quite fine supper. After a few weeks you will have a perfectly normal completely do without beef. You do not even feel it. It remains to repeat this process for pork and you are completely eliminated meat from their diet. Well, of course, if you are not used to eat meat otters, the Australian platypus or other exotics. Then to turn chicken. This step for many may be particularly difficult. Eat more chicken instead of seafood. After a few weeks you get used to the complete absence of chicken. The next step is to get rid of the seafood, and - voila! - You're a vegetarian, not in the least bored over the meat.
I urge you to become a vegetarian. I'm just trying to say that it is easier to make small steps, stretched in time. This trick always works. For example, I did this trick with meat, fried foods and sweets.
You get used to everything, if you make small steps.
The program of 12 steps
I admit that this title can be misleading. An association with a program of 12 steps "Alcoholics Anonymous" or something similar, but now we are not talking about it. 12 steps - it's just an example. You can use as many steps as you want, depending on what changes you want to achieve. I mention this case only in order that you can learn from him any ideas.
The main rules:
- To make no more than one change at a time. Each time wait for a complete addiction. Probably require 3-4 weeks for each step. But by the end of the year, you will be so to eat as much as possible.
- At least the first couple of weeks, determined to invest the maximum in each step. Try not to give up. Do not worry, soon it will become commonplace.
- If the next step seems too complicated, make a small step less. For example, instead of having to completely eliminate sweets, you can start with a cake or candy. Minor changes are always much easier to transport.
- Always try to replace junk food more healthy, that you wanted. The fact that I have already given - just examples, everyone has different tastes.
So, here's an example of what could be your program:
1. Snack on fruit. If you're a snack during the day, keep fruit. Just that - eat fruit. Throw in a little backpack apples with them, you just can not do wrong.
2. Drink water instead of soda. The only thing I drink (except beer sometimes) - it is water. Of course, I did not insist, but it would be nice to try to replace sugary drinks with water.
3. Eat wholegrain bread (unprocessed) grains. If you eat white bread, replace it with bread, baked whole wheat, bran or grain sprouted wheat. Also, do not buy bread products containing high fructose corn syrup. In general, try to avoid this ingredient in anything. If the label will show the words "corn sweetener" and "corn syrup" - run from this food away.
4. Add fresh vegetables for dinner. If you do not have fresh, use cooked vegetables instead of a side dish.
5. Give up red meat. You can still eat poultry and seafood. Later, if you want to, and can exclude them.
6. Instead of ordering, make pizza yourself. Pizzas with their hands - the best. The easiest way is to take a little spaghetti sauce (but no sauce "Ragu" production company "Unilever"), cut vegetables (I love tomatoes, mushrooms, spinach and olives, but you can take anything, even a potato). Rub the grated vegetables with a little olive oil. If you want, you can add grated cheese (soy, for example), but this is not necessary. Bake until the pizza will not get an appetizing appearance. Mmmm, vkusnyatinka.
7. Nuts instead of chips. If you love to eat chips, and replace them with peanuts or almonds. Only without the salt.
8. Soy milk instead of whole. Whole milk too fat (I'm not talking about the suffering of poor milking cows in modern shops). Soy milk is much healthier. You quickly get used to it, like everything on this list. However, if you get your milk is not acceptable, then let it be cow, but the most minimal fat - 1%.
9. Whole-grain cereals. If you like sweet cereal flakes or ground cereals, replace whole-grain cereal.
10. Berries instead of candy. This is my recent achievement, and it was much easier than I thought. I used to always throw in your mouth chocolates, but now, to satisfy my cravings, I eat berries. And it works great!
11. Scrambled tofu instead of the usual eggs. Scrambled eggs or an omelet of tofu - a wonderful secret vegans. For example, try this recipe.
12. Try a variety of vegetarian dishes. Among them there are a lot of various yummy. I am sure you will certainly will choose something for themselves.
After completion of these 12 steps, your food will be healthier and healthier than ever. The thing is that after that you will almost certainly want to move on - can be 20 steps or more.
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