Consider the body type
There is a basic classification of people’s body type – ectomorphs, mesomorphs and endomorphs. Lets explain what they are:
– Ectomorphs have a “fast” metabolism, and high tolerance for carbohydrates, therefore need high carbs and moderate amounts of protein and fat.
– Mesomorph – the most balanced body type. It is believed that such people simply build muscle without gaining excess fat. A balanced diet containing complex carbs, healthy fats and protein is what works best for the mesomorph.
– Endomorphs have a “slow” metabolism. Along with the muscle mass they gain a good amount of fat and have a hard time to get rid of it. Therefore, they should consume moderate to low amounts of carbohydrates and sufficient amounts of protein and fats.
Most people belong to the mixed type though. They have combined characteristics of all three basic types, but one or two usually dominate.
There is no need for a complete deprivation, if there is no medical reason for it
A healthy diet does not mean that a person should completely exclude certain foods from their diet. There is no need to completely exclude cheese, eggs, salt, red meat, cereals, butter, or anything else, which is now considered a “bad food”. You just need to adjust the quantities of certain foods.
Read your body’s signals:
1. Hunger / saturation;
2. well-being / fatigue;
3. comfort / discomfort of the digestive tract.
For example : If your blood pressure drops after a meal and you feel sleepy – cut the carbs. If you are feeling hungry all the time – add some more fat to your diet.
Be flexible, don’t be scared of the food. You can establish the 80/20 rule – let 80% of the calories come from clean and healthy sources – this is the food that will fuel your body. Let the other 20% come from junk foods. This can be a cheat meal at the end of the week, or a small dessert you can have once a day.
A long term diet is a way of life. Construct your diet in a way that it won’t make your life harder. There is no reason for your diet to suffer because of normal events like holidays, your job, moving, going out etc.