1.Must have protien in your diet
Eat protein at every meal including breakfast. Protein intake can make you feel full for a long time and if you want to feel more satisfied throughout the day, then consuming a protein shake is not your only option. Many foods are protein rich and easy to include in your diet and your favorite recipes.
2. Eliminate fast food
As because of fast food daily in your diet is high in sodium, saturated fat, trans fat and cholesterol, it is not something you should eat often. Eating too much for long periods of time can cause so many issues such as high blood pressure, heart disease, even diabetes and unwanted weight gain.
Eliminate wheat- and flour-based products for the time being. And yes, it also includes bread and pasta.
3. Eat unprocessed foods ,real food
99 percent of what you eat should be a combination of raw vegetables, boiled vegetables, whole grains, lean protein, and some fruits if necessary.
Provides many health benefits including digestive function, promoting metabolic health, and feelings of fullness Source, Beans and legumes as well as foods such as avocados, chia seeds, flaxseeds and blackberries are high in healthy fiber. Consuming fiber through whole foods is much better than taking a dietary supplement or eating processed food with excess fiber.
4. Reduce starch
Reduce starch to one part a day, and do not eat that part during your evening meal. The best choices are beans, sweet potato and porridge.
5. Do not eat more fruit: maximum in a day, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries are all good choices. For now, fruits should be eaten alone or with some light, like low-fat nuts. Lose fruit juice completely.
6.eleminatr dairy products
Reducing or eliminating dairy for the time being, especially cow’s milk. Exception: Low sugar, fat-free yogurt in appropriate amounts.
7. Remove alcohol
Despite the “study”, you do not lose any health benefits by including alcohol. There is nothing necessary in alcohol that you cannot get without all the bad side effects in fruits and vegetables that go with it.
8. Go for olive oil
Stop using vegetable oils such as sunflower, safflower and corn. The supermarket type is highly sophisticated, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil in its place, and when possible after cooking the food, apply it to the food.
9. Look at what type of fat you are eating. The amount of fat you eat is probably less important than the fat you eat. The worst fried foods are margarine and foods that contain hydrogenated or partially hydrogenated oils.
10.Go for fish oil
The best is omega-3, which is found in fish and flaxseed oil.
11. Drinking water frequently:
For every 20 pounds of bodyweight at least 8 ounces that you are now carrying every day.