Change your diet – 9 steps to success

You would like to Change diet and finally feel fitter and more vital again? You are not alone. Particularly as spring approaches, people are increasingly concerned with their diets.

In the following you will get 9 valuable tips, how you can easily change your diet. You will also learn more about typical Traps and why that is Mindset play a decisive role in changing your diet.

Summary: Change diet

  • If you want to change your diet, you must first analyze your current diet. The easiest way to do this is with the help of a Nutrition diary. In it you write down everything you eat.
  • In order to better resist temptations, you only go with Shopping list in the supermarket.
  • Use few, but high quality fats like cold-pressed vegetable oils.
  • Focus on whole-grain, healthy, and unprocessed food.
  • Refrain as well as possible on sugar And snack on fruit or dried fruit instead.
  • Decide for Whole Grain Products instead of white flour.
  • Support the dietary change by eating enough Water drink.
  • Vegetables, fruits, herbs, sprouts, nuts, sprouted whole grains, legumes& Co. you can without hesitation eat.
  • Exceptions Fast food, highly processed foods, white flour, sugar and fried foods, among other things, should be avoided.


Change your diet: 9 steps to success

All beginnings are difficult – it is the same with dietary changes. So that you don’t overexert yourself, you can 10 steps in a staggered manner. However, it is important that you first become aware of what your diet looks like in the first place – and this works best in black and white, which brings us directly to the first important step:

1. Change your diet with the help of a food diary

Why is a food diary so helpful when changing your diet?? It creates Awareness for what ends up in your stomach in the course of a day. And yes, you also need to note the tiny cookie in between, the handful of nuts or the croissant on the hand in it.

At the end of the day, see how many times you’ve reached for food – and how many snacks can add up over the course of a day. The latter is usually not on our mind when we review the diet of our day.

However, it is precisely in the unconscious sweets in between meals or the chips in the evening that a real calorie trap lurks.

A change in diet is the most fun when you see success and feel better. Give yourself enough time to do this.

It is unrealistic to keep a food diary for a long time. But already four to five days of disciplined writing down of your diet give you a good overview of your habits and are highly informative.

Now it’s time for the Evaluation: How often have you turned to unhealthy foods and how could you replace them with healthier foods?? Take a highlighter and mark everything that is not good for you and provides empty calories, i.e. primarily products with white flour, sugar, highly processed as well as fried food.

2. Change your diet with the help of a shopping list

We all know it: The good intentions are there, until you go shopping hungry in the supermarket and succumb to some temptation or other. Now you don’t have to immediately ban all unhealthy foods from your life. This is not only unrealistic, but also promotes food cravings.

But you could choose one product a week to do without for the next 14 days and see how you feel about it. Often it’s just the Force of habit, that makes us turn to unhealthy foods.

When you feel fit and energetic by eliminating certain foods, you will gradually change your diet on your own.

Helpful in changing your diet is a Shopping list. For some people it can be useful to plan the culinary week. Others cook intuitively with what they have in the fridge. The fact is: whatever ends up in your shopping cart, you’ll eventually eat it. That’s why it’s worth it if you don’t buy unhealthy foods in the first place.

3. Focus on high-quality fats

No question, high quality cold pressed vegetable oils such as olive oil or linseed oil are healthy and are great for a fine salad dressing. In general, however, you should get into the habit of measuring out fat with a teaspoon or tablespoon.

Even the healthiest vegetable stir-fry or salad becomes a calorie bomb if you’re overly generous with the oil. Instead, opt for a low-fat preparation in a wok, coated pan, or steamer.

K okos oil or ghee can be heated at high temperatures without producing toxic substances.

4. Change your diet with healthy foods

You can easily cut calories by increasing the amount of vegetables on your plate. If you want to help your body Lots of vegetables If you give your child something to eat, he will not feel hungry. You will also benefit from the vitamins, minerals and trace elements it contains.

Make vegetables the main ingredient and everything else a side dish.

If you tolerate raw foods well, you can get into the habit of eating a salad with a low-fat yogurt dressing before your main course. Alternatively, vegetable soups are a great way to incorporate more vegetables into your daily routine.

It’s best to always have one Stock up on fresh fruits and vegetables at home, because we automatically reach for what’s there when we’re hungry. Fill your refrigerator and pantries with a visible display of healthy food. Everything that is unhealthy goes to the top or bottom shelves – preferably wrapped in opaque packaging.

If chocolate is constantly in front of your eyes, you will sooner or later become weak. This is why it makes sense to keep unhealthy foods far out of sight. Instead, you can set up a bowl of fruits and nuts.

5. Cut sugar out of your diet as much as possible

Whenever you eat sugar, your blood sugar shoots up. In order for blood sugar levels to drop again, your pancreas has to produce more insulin and at the same time can no longer devote itself to burning fat.

If you want to change your diet, you should definitely get into the habit of eating a Look at the ingredient list to throw. You’ll be shocked at how many foods have sugar hiding in them – even products you don’t expect to find it in.

Since sugar is addictive, this point may well be extremely difficult for you. At first, withdrawal symptoms can even set in. Hang in there! Soon the strong cravings will subside, we promise.

Fortunately, there are now many healthier alternatives to sugar. In the beginning, it’s helpful to make your own sugar-free treats. Ripe fruit or some dried fruit is also helpful if you have an appetite for something sweet.

6. Integrate whole grains into your dietary changes

When you want to change your diet, you arrive at healthy whole grain products not over. Due to the fiber it contains, you will stay full much longer and your digestion will be stimulated in a natural way. The better your metabolism works, the less weight problems you will have.

Gradually get into the habit of replacing white flour buns with whole grain buns. You love pasta? Try whole grain spelt pasta, emmer or brown rice as healthy alternatives.

When it comes to rice, you should also go for the whole rice grain variety. Wild rice and sprouted brown rice are a digestible and nutrient-dense alternative to hulled white rice.

Learn more about the secret to whole grains and get helpful tips on how to make the switch. If you want to lose weight in the course of your dietary change, you should schedule carbohydrate-rich meals for the morning and midday hours, when digestion is in full swing.

7. Pay attention to your fluid balance when changing your diet

A decisive contribution to your dietary change is made by your fluid balance. Many people drink too little or the wrong thing. How is it with you? Are sweet soft drinks regularly on the table or are you a coffee junkie?

You’ll be doing your body a huge favor if you drink at least two liters of water a day. If you don’t like tap water, you can get a water filter or use water in glass bottles. Water can always be reflavored if you get bored with it plain. Here you get 7 useful tips on how to drink more water successfully.

Warm tea and ginger-lemon water are also healthy alternatives to soft drinks& Co. We often confuse hunger with thirst, which is why you should first drink a glass of water the next time you feel hungry. Alcohol, high-sugar fruit juices and soft drinks should only be drunk once in a while and should be seen as something special.

8. Change your diet: Feast without a guilty conscience

  • Vegetables
  • Ripe fruit
  • Leafy greens like kale and salads
  • Herbs
  • Seeds and seeds
  • a handful of nuts per day
  • Dried fruit instead of sweets (in moderation)
  • fresh sprouts
  • sprouted grain products
  • Whole foods
  • Legumes

9. Change your diet: These are the foods you should avoid

  • Anything that is fried
  • Heavily processed foods
  • Food with preservatives and things you can’t pronounce
  • Fast food
  • Products made from white flour
  • Soft drinks
  • Sweets, cakes and other snacking
  • Ketchup and mayonnaise
  • Sausages and sausage
  • Products with a lot of sugar

Change your diet and lose weight

Our bodies are very adaptable and can put away a poor diet for many years. However, there are alarm signs you should watch out for. Weighing more every year? You will feel increasingly sluggish and lacking in energy?

Switching your diet gives you a chance to get back to your true body weight to find – without starving yourself and counting calories. You will feel increasingly lighter and fitter.

If you eat more fruits, vegetables, whole grains, and unprocessed food If you include foods such as nuts, seeds and legumes in your diet, skin blemishes and cellulite can diminish or even disappear altogether.

In addition, the mood rises, as sugar and white flour products can have a negative effect on the psyche. Observe for yourself how you feel after eating a plate of durum wheat pasta with cream sauce and cheese, for example, or a vegetable stir-fry with tofu and fresh herbs.

Change your diet: What’s your motivation?

Before you change your diet, you should think about your Motivation Be aware of. There are many reasons why people choose to eat healthier:

  • You want to stay healthy and fit into old age
  • Your goal is to look younger and healthier
  • You want to activate your self-healing powers with a healthy diet
  • Your desire is to lose excess pounds without dieting
  • You want to get through menopause lean

Whenever you fall back into old, unhealthy eating patterns, you should remind yourself of your goal. Visualize how you will feel when you have achieved it. It is important that you do not get a bad conscience, if you fall over the beloved pizza or the chocolate bar in the beginning again.

Establishing new habits takes time.

Just stick to it and continue with the healthy diet the next day. Many dietary changes fail because people get frustrated when they don’t have enough discipline. But instead of thinking, "It doesn’t matter now anyway," you can simply eat a little less the next day to make up for the sin.

Changing your diet: What are the pitfalls?

Surely it has already happened to you: You have motivated to ban all unhealthy products from your kitchen and have kept it up consistently for a few days or weeks. Perhaps you have also noticed the first successes in the mirror or on the scale. But at some point we all have a weak day. If then the Mindset isn’t right, you’ll quickly fall into one of the following traps.

    1. The power of habit:
      Slowly but steadily the power of habit has returned. Without thinking about it, you’ve been reaching for the chip bag or chocolate bar again more often after dinner. After that you probably feel bad. This further decreases motivation and you may revert back to old eating habits.
    2. Eating for emotional reasons:
      Perhaps you are also a person who tends to eat when you are stressed, unwell or simply for pleasure, even though you are not really hungry. In this case, it helps to feel inside yourself if you are really hungry for food or if your real need is something completely different. To take your mind off things, you can take a walk around the block, dance to your favorite song, or call someone close to you.
    3. Your inner pig dog:
      Also the internal pig dog can thwart you the nourishing change. Maybe it’s whispering in your ear that the one chocolate bar doesn’t matter, after all, you’ve been so disciplined! Or it tells you that other people also eat unhealthy, so why don’t you?. The inner bastard can have many voices, and it pays to listen carefully and examine your needs and beliefs.

    One thing is for sure: once you have your favorite unhealthy foods at home, sooner or later you will eat them.

    Give yourself time to change your diet

    Just as you won’t become slim, athletic or successful overnight, you won’t succeed in changing your diet. You will most likely have setbacks again and again, and you will find yourself Re-motivate must.

    Changing your entire diet shouldn’t happen all at once. As a first step, you could, for example, cut out all sugary drinks. When you have succeeded in this, you can replace white flour products with whole grain products.

    Now you can try to reduce your daily sugar intake more and more until a piece of cake or a cookie is the exception and not the rule.

    The more often you eat healthy, the more it becomes a habit.

    Plus, you’ll feel better and better, which further increases motivation. When your body gets all the nutrients it needs, it’s happy and satisfied and will forgive the occasional overindulgence.

    Why changing your diet does not mean permanent renunciation

    Think of your favorite food. And now imagine that you can never eat it again with a clear conscience, because it is most likely unhealthy. What do you crave most now?? You can’t trick your brain and yourself.

    Since life is also for enjoying, you should allow yourself regular slip-ups. When changing your diet, the 80/20 rule. If you’ve been eating healthy 80 percent of the week, you can easily indulge in the remaining 20 percent – and without a guilty conscience!

    In the end it comes down to the Calorie balance for the entire week to. If you want to change your diet because you want to lose weight, there should be a deficit in the end.

    It can be useful to monitor your diet for a while with the help of a food diary. Often, snacking and snacking go unconsciously into our mouths, but unfortunately they add up calorically and in the long run add up to the very pounds you want to get rid of.

    Which diet is right for you??

    In the maze of current diets, there are many paths you can take. Ultimately, you have to figure out what works for your body. Whether you decide to go vegan or vegetarian, or at least introduce meat-free days:

    Try out what works well for you. Some are convinced by raw food, Paleo, Clean Eating or Mediterranean diet. As different as we are as people, so are our bodies and our metabolism. Learn more about healthy foods here.


    As you can see, there are a few things you can do to make changing your diet easier. The important thing is not to overtax yourself at the beginning and to forgive yourself minor setbacks. Just stick to it and listen to your body.

    When you notice how good you feel with the right diet, it becomes easier to resist temptations. A good way to relieve your body is also intermittent fasting.

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