Healthy eating for the uninitiated

It is said that success is the sum of regular exercise and healthy, balanced nutrition. Not only that! It is also said that "the belly is made in the kitchen, not in the gym," which is why a proper diet is so important. We are not only thinking about caloric needs here, but also about nutritious products rich in vitamins and minerals. So how to compose the ideal diet for beginners? Read this post, which was created in collaboration with our trainer Dominika Firek. 

If you are just stepping into the world of healthy eating, daily movement, and responsible lifestyle, you are surely wondering what to eat, how large your portions should be, how often your meals should be, and how much you should actually eat for it all to make sense. Even if you have been trying to eat healthy until now, changing your eating habits, you need to remember a few tips that will help you build your dream figure even faster and more effectively. 

The most important factor, regardless of whether you want to gain weight or lose excess pounds, is caloric balance. It is the foundation on the way to our goal. So if you want your body mass to increase, you need to consume more calories than you burn. This principle also works in the opposite direction; if you dream of a slimmer figure, you should eat fewer calories in a day than you burn. Only later do issues such as meal regularity, hydration, product selection, and macronutrients matter, which you will read more about in the further part. 

2. Regular meals

This does not mean, of course, that you have to eat with a clock in your hand. Adjust the number of meals to your lifestyle and set the times at which you will consume them. Depending on your needs, determine whether you need 3, 4, or 5 meals a day. Contrary to what has been told to us in recent decades, you do not have to eat up to 5 meals if your lifestyle does not allow for it. Adjust this issue individually to yourself. 

If you start work at 9:00 and wake up at 7:00, have breakfast around 7:30. Drink a large glass of water beforehand - your body really needs it after the whole night.

It is worth having the next meals at intervals of 3-4 hours, but not longer than 5 and a half hours. 

3. Use help

You surely know that your meals should be balanced. Unless you suffer from chronic diseases or intolerances, you do not need to immediately seek the help of expensive dietitians and specialists. On the Internet, you will find a lot of blogs and Instagram profiles that will help you cook healthy meals. On our Instagram and Facebook every Monday, Wednesday, and Friday, our trainer Dominika publishes simple and quick ideas for fit breakfasts, lunches, dinners, and snacks. Everything with precisely calculated calories.

Remember, however, that in every dish you compose yourself, protein, carbohydrates, and fats should be included. Sounds like black magic? ;)

It's worth knowing that for beginners (but not only), mobile applications that calculate calories and macronutrients for meals turn out to be lifesaving and super helpful. Examples include: My Fitness Pal, Fitatu, Fat Secret. This is a huge convenience, especially if you are just starting your journey with this lifestyle. You will quickly find that with each passing day, it will become easier for you to intuitively eat and count calories.

4. Don't forget about water

Remember to stay hydrated regularly. We'll say more, don't part with water! A good practice is also to avoid all sugary and carbonated drinks. By consuming them, you often provide your body with empty, unnecessary calories.

If you have trouble drinking enough water, add a bit of lemon, fruit, or herbs to it. It will gain more flavor!

Also remember that drinking water not only positively affects your health and well-being but primarily the appearance of your body and skin. Try to drink at least 2-2.5 liters of water a day. If you tend to forget about this, you can also use useful mobile applications that will remind you to drink water regularly and suggest how many liters you should actually drink based on your weight.

5. Avoid processed products

It must be admitted that this is not the simplest task. Each of us sometimes likes to eat something "unhealthy", grab a sandwich or a ready meal on the go. And... there’s nothing wrong with that! Here, the 80/20 rule works great. It means that 80% of our diet consists of wholesome, healthy, and unprocessed products (diet for the body), while 20% consists of more processed products and those generally considered inappropriate during weight loss or healthy eating (diet for the mind). This principle can apply to an entire week, month, or even a day.

When you are on a weight loss journey (wanting to lose unnecessary kilograms), it is important, as much as possible, to be sensible and mindful, avoiding any extremes, and to keep track of the calories consumed.

Due to satiety, however, it is worth limiting the consumption of white bread and white pasta and replacing them with whole grain equivalents. You can easily replace sugar with a healthier version, such as xylitol or erythritol. Also, eliminate trans fats, which are the most harmful to health. They increase the risk of diabetes and heart disease.

6. Create ready meal plans

We are talking about "emergency recipes" that on days when you have no appetite, are tired, or very hungry, will save you from eating a quick snack bar. Here’s a short guide that will help you create a balanced meal:

PROTEIN - its sources can be found in fish, meat, eggs, and dairy. If you are on a plant-based diet, reach for legumes (chickpeas, lentils, peas, soy) for example.

CARBOHYDRATES - this includes all grains, rice, pasta (preferably whole grain), fruits, and vegetables such as potatoes.

FATS - choose avocado, olive oil, flaxseed oil, but also dairy products such as yellow cheeses, butter, or cream. Avoid trans fats. An important piece of information is to maintain the 1:3 ratio (where 1 is saturated fatty acids, and 3 is unsaturated fatty acids).