2023-06-09 02:04:46
This is how you will maintain healthy eating habits in three simple and effective steps
Weight preoccupies most of us at any given time – many times we are before a diet, after a diet or at the peak of one. But through attentive nutrition, which offers three unique stages, it seems possible to live peacefully with delicious and simple food in a healthy routine
Did you know that 95% of diets fail? This is a figure that was found as early as 1959 in a study conducted in the nutrition department of a New York hospital, with the participation of 100 patients. Studies conducted later also found a similar picture, some found failure after one year and others show 98% failure within 5 years. The studies examined success in the long term and not the weight at the end of the diet, or shortly after it ended. We want to be at a healthy weight for life, but the question is how do we do it?
It seems that there are temptations everywhere. And more than that – no one teaches us to do it or at least succeed in it for a long time. The main problem is that most diets focus on what to eat instead of how to eat. That is, even though we know what we should eat, it is difficult for us to do so in the face of the abundance and temptations around us. We are all well aware and know what is healthy and what is not.
The reason for this is that the first sense we encounter with food is sight. The visibility of the food triggers physiological responses (such as insulin release and heart rate changes), as well as emotional-cognitive responses (such as pleasure responses). Hence, the appearance of the food has an effect on what we eat.
Therefore, in order to succeed in maintaining a healthy lifestyle, we need to take care of our environment, the accessibility and appearance of the food around us, and this is what will help us eat healthier. So – how to maintain healthy eating habits for the long term?
The key to success, according to an attentive nutrition method, is an environmental change and not a personality change and the variables that will change the rules of the game are: accessibility and attractiveness of the food. The more accessible (available) and attractive (looks good) the food, the more we will consume it. Hershko details how to maintain healthy eating habits for the long term, using 3 lists, which are prepared on a fixed day that suits you:
Preparing meals for the coming week
Is it time to think about what I want to eat? In the morning, lunch, evening and snacks? What’s amazing is that once we prepare ourselves, we can eat everything. Everything can be prepared in a healthy way that will improve our eating habits.
For example, if you like to eat toast in the morning. It’s clear that if we buy toast at the nearby cafeteria, it will easily reach a thousand calories with the bagel and cream cheese, but if you make it at home with light pita bread, 5% Bulgarian, 9% breadcrumbs, and sauteed vegetables, it will be both indulgent and healthy.
Do you like cake with coffee in the afternoon? You can easily make 12 muffins in advance. And here too, muffins in a bakery outside can reach a thousand calories, compared to the same muffin prepared at home, which will have a third of the calories.
The secret to the method that allows you to keep it easy and simple is to prepare all the meals for the coming week, and maybe even more. We freeze this amount, and every evening we take out the meals for the next day. And yes, you can freeze everything! And it comes out fresh and delicious and maintains the nutritional values.
Don’t want to freeze? You can also keep in the fridge, or do “half and half”, like for example: prepare 4 kilos of Bolognese sauce and freeze according to portions, and at noon just throw pasta into boiling water, and add the sauce (10 minutes of work).
shopping list
After you have determined what you will eat in the coming week, the recipes must be broken down into the list of ingredients that need to be bought to prepare the food for the whole week in one day.
List of cooking/recipes
Write down the logical order of cooking (if you have sautéed vegetables and boiled vegetables, for example, you can cut all the vegetables together instead of twice), and what needs to be done, so that you don’t mess up on the day of meal preparation.
And in conclusion, it is recommended to make time to do the following, which will help you maintain the steps:
Conducting shopping. It is recommended to edit online to prevent temptations.
cooking and food preparation. It is advisable not to choose long and complicated recipes.
Arrangement in boxes and timing for taking them – arrange the food you prepared in attractive boxes, so that all you will have to do during the week is this: pull out the box without hesitation and other temptations. Put a reminder in your diary to take the boxes with you if you work/study outside. All that will remain during the week is to take out the designated boxes for the next day.
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