Starting a healthy diet is much easier than you think if you are clear about a series of basic concepts to generate satiety and avoid muscle catabolism.

Knowing how to start a healthy diet correctly is key to developing good adherence to it in the medium and long term. Otherwise, anxiety could appear, which would result in dropout and the possible subsequent rebound effect. This is something to always avoid.

Before starting, it is important to note that instead of thinking about starting a diet, the correct thing would be to promote a change of habits at a general level. Not only when it comes to nutrition. Physical exercise, regular exposure to sunlight and a good night’s sleep will also be crucial.

Steps to start a healthy diet successfully

Next, we are going to discuss the key steps you must follow to start a healthy diet successfully, with a high percentage of adherence so that it is maintained over the years.

1. Focus on toxic habits

The first thing that should be restricted, or at least reduced, are toxic habits. Among them we can highlight mainly the consumption of alcohol. This socially accepted drug has been shown to greatly harm human health. It also manages to have a negative impact on the state of body composition, providing empty calories.

A first step can be replace beer and high-proof mixed drinks with wine, since it is ingested in a smaller quantity and has a lower alcohol content. From here, the next step is to alternate this drink with sparkling water, to later gradually remove it from the routines.

2. Reduce the consumption of ultra-processed foods

The ultra-processed foods of industrial origin are really harmful to health. They have in their interior a large amount of simple sugars and trans fats that increase inflammatory levels and the risk of getting sick. According to research published in the journal diabetes and metabolic syndrome, Regular intake of this type of lipid is associated with an increased risk of diabetes and cancer.

Instead it is advisable to introduce in the diet a lot of fresh food. They are characterized by their concentration in essential nutrients and phytochemicals, in the case of vegetables. At the same time, it is important that fruits and vegetables are a fundamental part of the daily routine.

3. Ensure protein intake

Many diets fail because they fail to cover the minimum daily protein intake, which conditions the genesis of appetite, the feeling of fatigue and the progressive destruction of muscle mass. Its determinant achieve at least a daily intake of 0.8 grams of protein per kilo of weight per day andn sedentary people. If we talk about athletes, these requirements could easily be duplicated.

However, at least half of the protein in the diet must be of high biological value. These have all the essential amino acids and a good score in terms of digestibility. Even the intake of whey protein supplements in the guideline could be an efficient strategy to increase satiety.

4. Watch out for simple carbohydrates

It is not forbidden to consume carbohydrates in the context of a healthy diet, but these must be of quality. Above all, complex types must be prioritized. that can be found in tubers and legumes. Other foods such as quinoa and rice may also be recommended. Of course, the intake of this kind of food will be in line with the degree of physical activity performed.