4 Basic Nutrition Tips for Beginners
They say that ‘health is wealth’ but as you know, in order to make money, you often need to spend money. We aren’t talking about money in the physical sense this time however, we’re using money as a metaphor. If you want to lose weight, build muscle, or simply become fitter and healthier, you need to be willing to make some pretty drastic changes.
This not only means that you’ll need to become more physically active and get more exercise, but it also means that you will need to make some drastic changes to your diet. Obesity, heart disease, hypertension, and countless other chronic diseases can all very easily be avoided by simply making some simple dietary and lifestyle changes.
If you’re serious about getting fitter and healthier and you want to make some changes to how you eat and drink, our Bright & Green Super greens powder can help!
Below we’ll be providing you with 4 basic nutrition tips for beginners, that will have you on the road to great health in no time at all.
1. Never go hungry
When a lot of people make the decision to change their diets, they do so because they want to lose weight. In reality, whether you want to lose weight, build muscle, or just become healthier, you should never ever go hungry. Many people assume that starvation is the key to weight loss.
In truth, starvation can hinder your weight loss progress and make it harder for you to shift those stubborn pounds. When you starve yourself, you are depriving your body of energy. When this happens, your metabolism actually slows down in order to preserve what little energy it has. This basically means that it slows down in order to try and hold on to your stored body fat for longer.
The slower your metabolism, the less energy you will have and the fewer calories you will burn off. Hunger is your body’s way of telling you that it needs energy. Listen to your body and never go hungry. Ideally, you should eat between 4 and 6 small, healthy, and balanced meals every day.
Aim to eat every three hours or so and your metabolism will run faster than ever, you’ll have more energy than ever, and you’ll find it much easier to lose weight.
2. Increase your protein consumption
Unless you already happen to be consuming a lot of protein, health experts and nutritionists recommend that you up to your daily protein intakes. Protein is essential for the growth and development of muscle tissue in the body.
Not only that, but it is also vital for cellular function, health, and regeneration in general. This makes protein, in many people’s eyes, the most important macronutrient of all. Protein is also thermogenic, which means that it increases your metabolism and stays in your system for longer, helping you to stay full. This means that it can also assist with fat loss.
Per day, aim to consume between 0.6g and 1g of protein per pound of body weight. Be sure to try and get a healthy protein source at every meal. Stick with clean and healthy sources such as: lean meat, fish, eggs, nuts, seeds, nut butters, and lean dairy produce such as cottage cheese.
3. Bulk out your meals with vegetables
Clean eating isn’t just about looking good. Clean eating is also about improving your health and making you fitter and healthier on the inside. Because of this, we need to ensure that we’re getting plenty of fresh fruits and vegetables, which are loaded full of vitamins, minerals, and antioxidants.
One or two servings of fruit per day can be beneficial, but be wary of too much, as fruit is rich in natural sugars. Instead, aim to get many of vitamins, minerals, and antioxidants from fresh veggies instead. With each meal, try to consume a serving of your favourite vegetables on the side, and don’t be afraid to bulk out meals with them too.
Add diced vegetables to soups, stews, curries, and casseroles to increase the nutrient content and try to get as many in as possible. If you struggle to eat veggies, try blending them to make soups and sauces instead.
4. Stop avoiding fats
Years ago, people were wrongly made to believe that all fats were responsible for heart disease, heart attacks, and other similar chronic conditions. The truth is that some fats are in fact incredibly good for us and are essential for optimal health and well-being.
To this day, people looking to lose weight will still avoid fat at all costs, and will wonder why their progress is so slow. Healthy fats can promote cognitive health, meaning that they’re great for the brain. On top of that, they help to lower dangerous LDL cholesterol, they boost the metabolism, they help to strengthen major organs, and they play a key role in hormone regulation and countless other internal physiological processes required for optimal wellness.
Avoid trans fats and hydrogenated fats, and instead look for healthy and natural sources of fat. A few key examples of good fat sources include: Oily fish such as salmon or mackerel, avocados, plain nuts, plain nut butters, seeds, grass-fed butter, grass-fed fatty red meat, whole organic or free-range eggs.