Now it's time to eat healthy. It's not as difficult as you might think. We'll show you how to change your diet and how to do it easily at home!
We know that we eat too much fat, calories and sugar. This leads to obesity, which in turn can promote diabetes, high blood pressure and heart attacks.
So if you want to change your diet, you should do it sooner rather than later. The best thing is to start today!
But if you're not sure how to put this plan into practice, then you've come to the right place. You will learn today how you can change your diet without having to constantly count calories.
Let's get started with the diet change right now!
Why you should change your diet
You are not doing your body any favors with an unhealthy diet. You are weakening it and supplying it with too few nutrients. This not only makes you overweight and susceptible to diseases, you also lack energy in everyday life.
You won't find it easy at first. Because habits can be pretty mean. They are deeply ingrained and some of them run automatically without us questioning them. This includes chocolate at the desk as well as snacks in front of the TV.
But if you really feel like switching to a healthy diet, you will succeed!
If you do it for the reason that you want to get rid of a few kilos, then this is a very good approach. Because that happens when you change your diet all by itself.
If you now also bring more movement into your everyday life, you will soon feel much better and fitter.
Thereby our We Go Fit Nutrition Plan support. We know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose either the category of Slimming or Clean Eating and specify your favorite foods.
We'll put together a nutrition plan that fits your needs and that's 100 % for you. It's very simple. Give it a try :)
Click here to put together your personal nutrition plan!
How you can change your diet today
Here are the best tips for starting your diet change. These tips are formulated so that you can start right now. You'll know right away what to do and what to watch out for.
Together, let's finally bring more clarity to your diet.
Let's get started! Get ready for easy tips for your healthy diet.
#1 Always have water with you
We all know that we drink far too little. Do we? At least that's how it is for me. If I don't consciously remember it, a whole morning can go by without a sip of water.
But you should get at least 2 liters per day. This will be difficult if you don't drink anything all morning. Therefore, you should get into the habit of drinking a glass of water every hour.
If you do sports, it should of course be even more. If you always have a bottle of water with you, then you are also well supplied on the road. You will notice that you can concentrate better when you drink a lot, your skin will be clearer and you will feel less hungry.
Water is also so important when changing your diet because by drinking it, you ensure that digestion works better and your metabolism is boosted.
Try using reminders on your phone, apps, or putting a pitcher of water on your desk.
That's why you should drink warm water!
#2 Prepare your own food
When you want to change your diet, you first notice how many temptations lurk around every corner. When eating with colleagues or when you get hungry quickly on the road, the risk of reaching for something unhealthy is particularly high.
That's why preparation is everything. You know your inner clock better than anyone else. There are many recipes that you can put in a jar and eat in the office. These include, above all, salad in a jar, which you can prepare with couscous, chickpeas or other filling ingredients. If you have the possibility to heat up something, it looks even better. Then it works especially well with pre-cooked. Soup in a jar also looks good on cold days!
When you cook for yourself, you avoid the temptation to reach for unhealthy and fast foods. You have control over what goes into your food and more importantly, what you choose not to eat.
If you're still on the fence, look around for "Meal Prep" recipes. You'll find plenty of inspiration on Google and Pinterest.
These herbs help with weight loss and are mega tasty!
#3 Stock up on emergency snacks
While we're on the subject of food: You should also look into the topic of snacks if you want to change your diet.
If you're on the road longer than planned, your stomach may start to growl loudly. It is precisely at such times that you will find it very difficult to resist temptation at the beginning of the dietary change.
There is only one thing that helps: trick yourself :)
Stock up on an emergency snack to be ready for such a moment. An apple, energy bar, or protein bar will help you get through this slump until you have something decent to eat.
If you have a supermarket nearby, grab a banana or trail mix. Or both, if you're really starving.
#4 Set on real tastemakers
Artificial flavors, additives and dyes really mess with our taste buds. Many people no longer even know what a fresh strawberry tastes like and that it has little in common with store-bought strawberry ice cream.
Almost everything you can buy, you can also prepare yourself. Puree from a bag or spaghetti sauce from a jar? No one needs that either!
Instead, use fresh herbs to give dishes or salads that certain something. Fruit yogurt can be prepared without sugar if you simply use fresh fruit.
It is also very easy to make your own soup powder, apple chips, muesli and much more.
Make instant vegetable broth yourself easily!
#5 Planning is everything
If you want to make a permanent dietary change and eat healthy, then you need to get into the habit of setting aside time for preparation.
But it's not as time-consuming as you might think now.
A diet plan is useful because it means you don't have to stress yourself out. I always prepare my plan for a whole week. Then I go shopping once a week. This way, there's little danger of buying anything and standing haphazardly in the supermarket.
Of course, it's also enough if you only plan for two days. Not everything has to be 100%ig pre-planned, but you should have a rough idea in any case.
Buying certain foods in stock and always having them on hand is also useful. For me, this includes frozen vegetables and spinach, frozen fish and potatoes. From these you can quickly make something healthy if you really don't have anything.
These 13 foods should always be in the freezer!
#6 Never leave home without shopping list
Because it fits in with the theme of planning: always make a shopping list. And never go shopping hungry. So you already prevent the worst. :)
Stay strong and really only buy what you have on the list. For this to really work, you should always go shopping when you're not hungry and when there are few people in the supermarket.
For example, I always go shopping in the evening at 19:30. Completely stress-free, I'm out of the supermarket again a few minutes later. Before that, I eat at home.
If you want to change your diet and tend to buy unhealthy things, then you should do the same.
Do diet plans really help you lose weight?
#7 Bitters against cravings
Anyone who wants to change their diet will be familiar with the irrepressible craving for chocolate and other sweets. You can put an end to this by you consume a lot of bitter substances.
From chicory, radicchio and rocket to grapefruit, you can Bitter substances in many foods help
If you mix them into your food regularly, cravings won't arise in the first place. If you are, or if you are not a fan of bitter foods, then I can recommend the Products from Bitterliebe* recommend.
Bitterliebe has developed drops made from natural herbs that suppress the desire for sweets. And all in a natural way. Without additives and side effects.
You simply take the drops in between. Look at the reviews, they are quite positive.
Bitter substances are very important for our body. But because they hardly occur naturally in any food anymore, it makes sense to take them as a supplement. Just give it a try. If you are not satisfied, you get your money back.
#8 Each meal contains green vegetables
Ideally, green vegetables. Because they are considered particularly healthy due to their high chlorophyll content. It supports your regeneration and provides a lot of energy. You will feel full of power.
Green leafy vegetables also provide you with a lot of minerals, trace elements and vitamins. You will find in it especially magnesium, calcium, iron and vitamin C. It is also very good satiating.
Prefer vegetables that you buy at the market. It is regional, has shorter storage times behind it and therefore contains more nutrients.
So from now on: With every meal: salad, smoothie or steamed green vegetables.
These herbs help with weight loss and are mega tasty!
#8 Vegetables, vegetables, vegetables
We just had green vegetables, didn't we? It's at least as important that you eat lots of vegetables as a matter of principle. Always give vegetables first place. Why?
It contains a lot of fiber, which ensures smooth digestion. It satiates while being very low in calories.
And it provides a lot of trace elements, vitamins and minerals. Take a look at our recipes, you will find a lot of inspiration for dishes with vegetables.
These vegetables contain particularly few calories!
#9 Always eat regularly
Today at 11 am, tomorrow at 1 pm and the day after tomorrow at 2:30 pm. This confuses our body. It doesn't know its way around anymore and you'll often have tummy rumblings.
If you want to go through with a change of diet, then you have to break the habit.
If you eat regularly, you eat fewer calories. It helps you regulate your hunger and have a better overview of what you have eaten.
Regular meals are the basis for you to avoid cravings!
Not everyone needs to eat lunch at 12 noon sharp. When the best meal times are for you depends on your daily routine. Three to five meals a day are considered ideal. If you need snacks between main meals, make sure they are healthy snacks.
There should be a break of about 4 hours between meals. At night, 10 to 12 hours is considered optimal. In this break, your body has time to recover and is not continuously busy with digestion.
Delicious spelt flakes porridge with chocolate and fruit!
#10 Discard your habits
Try simply swapping out certain foods. For example, you can save a lot of calories by putting cream cheese on your bread instead of butter. Or use soup broth (yes, it actually tastes good!) instead of a high-fat dressing.
Muesli also tastes pretty delicious when mixed by yourself. You can even make crunchy granola yourself. It only takes a few minutes and is really mega tasty!
You can replace the cream in the soup with a floury potato, which is just as good for creaminess.
In short, bring a lot of variety to the plate. If you always prepare the same 5 dishes, you will get bored quickly. It will be difficult to change the diet.
#11 Eliminate sugar from your diet
At least as far as it is possible. Doing without sugar completely is pretty brutal. But does the spoonful of sugar in the tea really have to be? Does the cake need 5 tablespoons of sugar, won't 2 tablespoons do?
Whenever you eat sugar, your blood sugar level goes through the roof. When it drops again, the pancreas produces insulin and can no longer take care of burning fat.
In addition, sugar makes us get cravings, which makes the diet change very difficult.
Also, you should avoid these unhealthy foods:
- Anything that is deep fried or fried in a lot of fat
- Highly processed foods and fast food
- Any food that contains ingredients you can't pronounce or don't know
- Soft drinks
- Sweets, cakes, nibbles
- Too much meat, sausage and co
I tried it - This is what sugar withdrawal really feels like!
#12 Eat your fill
Many people think of a change of diet as a strict diet. But that is not the point at all. You should not starve yourself at any time.
But you shouldn't eat yourself into a food coma either. If you eat too much, you get lazy, feel heavy and tired. If you eat too little, you get ravenous hunger.
The key here is to find the middle ground. You should eat enough so that you feel full, but don't have the feeling of bursting. Low-calorie foods are particularly suitable for this. They are not heavy in the stomach.
#13 Each meal includes carbs, protein, healthy fats and vegetables.
If you follow this rule, then nothing can go wrong. You automatically eat a very balanced diet and provide your body with a large load of nutrients.
You will be full for a long time through meals that meet these criteria and provide your body with all the important micro- and macronutrients.
Since I don't eat meat myself, I've written down high-quality sources for the individual nutrients here. However, without meat. You should only eat a little of it anyway.
Good sources of carbohydrates
- Whole grain products: Pasta, bread and co
- Pseudeo cereals such as amaranth, quinoa, millet and buckwheat
- Potatoes and sweet potatoes
- Unpolished rice
- Legumes especially lentils, chickpeas and beans
- Oatmeal
- Spelt flakes
Do carbohydrates in the evening really make you fat?
Good sources of protein
- Legumes such as lentils, chickpeas, soybeans and beans
- Dairy product like cheese, milk, natural yogurt
- Eggs
- Salmon and seafood
- Hemp seeds, pumpkin seeds
- Soybean products such as tofu, seitan
There is extra protein in here!
Healthy fats
- Nuts such as almonds, walnuts, Cashews*, hazelnuts, peanuts
- Nut puree like almond paste, cashew paste, peanut butter
- Pine nuts
- Avocado
- Flaxseed* and oil
- Hemp seed and oil
- Olives and olive oil
- Pumpkin seeds and oil
Why you should also do sports
You want to change the diet and hoped that it works without exercise? It actually does. Because nutrition accounts for around 70 % if we want to lose weight.
But sport also has many advantages. It helps you boost your metabolism, which makes the kilos fall faster. It also helps you build muscle, which melts your body fat. So you lose weight in the long run when you have muscles. And that's what you want, isn't it?
The most sustainable way to lose weight and get healthy is to incorporate a good mix of spot and nutrition into your daily routine. Every walk is already a step in the right direction!
That is why muscle building is more effective than any diet!
Our conclusion
If you want to change your diet, it's best to start right now. Start in small steps and then increase from day to day. You could start by replacing fruit juice and the like with water in the first few days. After a few days you leave out white flour and so on.
Good luck!
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