Healthy living should be enjoyable and fun, not stressful. Unfortunately, because there is so much information about weight loss, healthy eating and dieting available, Americans are finding food more complicated. They then turn to social media for nutrition hacks.
What is the solution? The solution is “simple”: eat food as close as possible to its source. Labels should be minimal or even absent. Food in packages is not the answer for people looking for a “complete package”.
Why? Real food is high in nutrients, meaning it contains a lot more nutrients per calorie. This leaves you feeling satisfied and well-nourished, instead of hungry and wanting to eat more. Real food regulates hormones and promotes a healthy gut and immune system. It also helps you reach your weight loss or diet goals. Super foods that are whole and unprocessed are the original smart drugs.
Making better food choices is the key to achieving your health goals. A balanced diet containing all the right food will help you achieve your health goals. We will provide you with both health hacks as well as facts to help you make informed decisions. We know that you want health hacks to work and not just experiment with.
Science has proven that the right foods can improve memory and cognitive performance. They also lead to a better night’s sleep, and even healthy people can achieve meaningful health improvements. All this without the use of prescription drugs or side effects.
You can use these simple nutrition hacks to help you make better food choices if you are having trouble eating healthy.
Good Fat is Good
You cannot become fat by eating. It’s hard to believe that most people don’t understand. It seems so logical to me that if I eat fat, then I will get fat. Our biology is more complex than that.
Food manufacturers have been demonizing fat for years to sell more processed foods. Replace the healthy fats in whole foods with cheap oils or sugar.
Dietary fats that are healthy are necessary to make healthy cells, produce hormones, signal molecules, as well as provide energy and energy storage. Fat is good. It is crucial to know how to use and reintroduce healthy fats.
Sugar Is Bad
Sugar is the main cause of obesity. Sugar has been snuck into all of our food. This simple fact is the reason why our waistlines continue to grow. In the 1950s, it was easy to tell when you were consuming sugar.
It is now very difficult to tell which processed foods contain sugar and which don’t. Know how many names sugar has? There are at least 56 names for sugar.
is eating more sugar now than ever. We eat a lot less healthy fats. Our waistlines are increasing.
Sugar is a fat-storing substance that increases insulin levels in your body and causes weight gain. Sugar is stored as body fat if you do not burn it off immediately.
Too much sugar consumption can have a number of adverse health effects. Sugar consumption is linked to heart disease risk factors such as obesity and inflammation.
Carbs are kind of okay
The way we see carbs can be confusing. The majority of carbs in our diets are processed (white flour, pasta, donuts and pastries, white bread, pizza, etc.). We eat less whole carbs in our regular diets.
Many people are familiar with the Blue Zone Diet. Most of us find the Blue Zone diets “odd”, because they are high in carbs, which can make up more than 65% of caloric intake.
How can you be healthy if you eat 65% carbohydrates? You can eat whole, unprocessed carbohydrates. You would eat unprocessed, whole foods instead of highly processed food.
Blue Zone carbohydrates include sweet potatoes, legumes, whole brown or white rice, and other root vegetables. It is important to keep these foods as “pure” and unprocessed as possible in order to maintain their health benefits.
Good carbs are those that provide energy, are rich in fiber, vitamins and minerals, and keep you feeling fuller for longer. Avoid simple and processed carbs.
The importance of fiber
Dietary fibre helps regulate blood sugar levels and intestinal pH levels. It’s no surprise that you should look for foods high in natural fibre. This is a growing trend. The key to maximising your hacks for a lean body is natural, pure and unprocessed.
Many people will try to rely on fiber supplements to reach their daily fibre goals. Supplements should only be used as a supplement. They should only be used if your diet is unable to provide you with the fiber you require.
It may be difficult to get everything you need through your diet for a number of reasons. In these cases, a supplement may be the best option. If you want to avoid this, try first to get all your fiber through whole, unprocessed, and pure foods.
You Should Eat Salt
In the last 40 years, salt and good fats have been given a bad name. This is unfair. Do we consume too much salt from the table? Since we were told to avoid fat, we have been flooded with sugar and salt. Since we were told to avoid fat, we’ve been flooded with sugar and salt. This type of salt is lacking in other minerals found in salts like Himalayan pink and sea salt. They are a smorgasbord of calcium, zinc, iron and potassium. These minerals act as electrolytes (there we go again).
Daily solay water is a great way to increase the “good sodium” you consume. Simply put, solay water is just salt water. It’s easy to make.
You buy high-quality Himalayan Pink Salt, and a mason jar made of glass with a plastic (not metal) lid. You put a few salt chunks into the mason jar and fill it with water. Then, you leave the lid on overnight.
The water will be able to hold all the salt it can in the morning. A small amount of sea salt should remain at the bottom. Add more salt if the original is all gone. Let it absorb.
When you want some solay, you can mix a teaspoon of salt water with a cup of water. All you need is a teaspoon of salt water. This is a teaspoon of highly concentrated salt water. Add some lime or lemon juice to make it more interesting. This glass of water (or two at most) will keep you hydrated and full with electrolytes.
Lean Body Hack Foods
1. Good Protein Sources
Protein is a nutrient essential to your body’s growth, repair of cells and proper functioning. There are many foods that contain it. You must consume enough Protein to achieve all lean body hacks. The amount of Protein that you require depends on many factors, including your weight, age and gender.
A balanced diet will provide you with all the protein that you need. Find the best quality sources of protein. You are not your food. You are not what you eat, but rather what your ate. The health of the meat you eat is largely determined by the diet of the cow. You will be eating garbage if the cow was fed garbage. You are what you consume.
A high-quality protein can make a big difference to your health over the long term. Good sources of protein in the diet include:
- Wild seafood such as salmon and tuna is best (avoid farm-raised seafood at all costs).
- Don’t be afraid to try whole bird meat poultry, such as free-range chicken.
- Don’t be afraid to try something other than the usual cuts of beef.
- Dairy products such as cheese, milk, and yoghurt made from grass-fed cows that are also rich in calcium and vitamin D
- Nuts and seeds (but make sure you don’t roast them in vegetable oils that are inflammatory, as this will reduce their health benefits).
- Free-range eggs
- Legumes, such as lentils or beans. These legumes are cheap and high in fiber.
2. Resistant Starch
If you are concerned about carbohydrate weight gain, these unique starches can help.
It is resistant starch that passes through your digestive tract without being broken down by the system and absorbed as glucose. The starch ferments in the large intestines, releasing prebiotic fibers which feed your gut bacteria.
Resistant Starches keep you satisfied without the high-calorie effect. This makes them a great addition to any weight loss diet or healthy eating plan. These starches are also bulky in the gut and release fatty acid to fight inflammation, as well as preventing insulin resistance. They do not cause bloating like other fibers.
Resistant starch is divided into four different categories.
- Grains, seeds and legumes
- The starch found in potatoes, green bananas and basmati rice is granular.
- Retrograded starches are a result of regular carbohydrates which, after cooling and cooking, turn into a starch resistant form.
- Starches made by humans that are subjected to chemical modification
The amount of resistant starch in green bananas is reduced when they are cooked.
3. Good Dietary Fatty Acids
Plant and animal foods contain good dietary oils and fats. Reintroduce them into your diet. Remember that humans love salt, sugar, and fat. Bring back the fat.
They can be used for seasoning and cooking, or added to processed food. Fats are essential for energy, aid in nutrient absorption by the body and improve brain and nerve function. You can get fats from:
- Olive Oil: It contains powerful antioxidants and vitamins K, E. Some of them can fight inflammation. It can also help lower blood pressure, improve cholesterol markers and cardiovascular health.
- Avocado : Avocados contain 77% of fat by calories. This makes them fattier than animal food. These fruits are a good source of potassium, fiber and other nutrients that promote cardiovascular health.
- Ghee is a rich source for fat-soluble vitamins D, E and K, which promote bone and brain health, as well as boosting immunity.
- Grass fed lard The healthiest type of lard is from pigs that are pastured or foraged. It contains high levels of Vitamin D.
- Cheddar is a rich source of vitamins, minerals, proteins and healthy fats.
- Salmon: Fish rich in omega-3 fatty acid, such as salmon, is a good source of essential nutrients.
- Nuts are rich in healthy fats and fiber. They also contain vitamin E, Magnesium and are an excellent plant-based source of protein.
4. Low Sugar Fruits
Fruits can be a great way to satisfy your sweet tooth and add nutrition to your diet. Some fruits, like mangoes and green bananas, have high sugar levels that can make it difficult to lose weight and lower blood insulin.
Low-sugar fruit is a great way to cut down on your sugar intake, without compromising health or taste. All these fruits are also high in vitamin C and antioxidants. These fruits include:
- Berries are rich in fiber, and have a minimal amount of sugar. Eight medium-sized berries contain only about 8 grams of sugar. These include blackberries and strawberries.
- Avocado These fruits are almost free of sugar.
- Kiwis
- Grapefruit : A medium-sized grapefruit contains approximately 11 grams of sugar.
- Cantaloupe is low in sugar, high in vitamins, minerals and antioxidants.
- Oranges A medium-sized fruit contains approximately 14 grams digestible sugar.
- Peaches A medium-sized fruit contains 13 grams sugar.
5. Colorful Veggies
It is a fact that eating colorful fruits and vegetables on a daily basis will improve your overall health. It’s not about how many servings, but rather the variety. Multivitamins, and other supplements, are meant to be a supplement to your main source of minerals and vitamin.
Anthocyanins, which are powerful antioxidants, give fruits and vegetables their vibrant colors. Colorful vegetables include:
- Spinach
- Kale
- Radishes
- Swiss Chard
- Japanese sweet potatoes
- Asparagus
- Peppers
- Red cabbage
- Beets
6. Good Salt
Not only does salt add flavor to food, it is also a great source of sodium. Salt is essential for the body to function properly and maintain normal heart rhythm and nerve function.
- Pink Himalayan Salt: For its mineral-rich, ultimate seasoning, many healthy home cooks swear pink Himalayan. This is also the purest product of sea salt available.
- It is derived from seawater. It’s pure, clean and comes in both fine and coarse options. It is available in many colors, including black, white, grey, pink, and red.
7. Cognition Enhancers
Here at EMH, we love nootropics. Check out this article for more information on the topic. Remember that healthy people need supplements to supplement their diets when they don’t get enough of the target vitamins or minerals. Let’s first start with real food before we go to the supplements.
According to studies, the following foods are “cognition-enhancing”. Eating healthy food can boost brain functions in an enjoyable and healthy way. You don’t need to buy a whole cabinet of ginkgo supplements to boost your brain power. Instead, look to food first. You can add 12 foods to your diet.
- Fatty fish
- Dark chocolate (shoot at a cocoa content over 80%).
- Berries (blueberries blackberries raspberries etc.)
- Nuts and seeds, either raw or roasted with non-inflammatory oil such as coconut
- Whole grains (especially resistant ones)
- Black coffee
- Natural soy products
- Look for pasture-raised eggs
- Broccoli (especially broccoli spouts)
- Avocados
- Peanuts
- Kale is a dark green vegetable (spinach, radish, etc.).
Over to You
Here you go, the complete breakdown of hacks for a lean body to help you in your quest to live a healthy life. I hope you have learned a lot from this article.
