“You will never change your life until you change something you do daily”
When I eat like crap I feel like crap
For any routine to work it is better to start clean… start with your fridge, cupboards… larder, whatever, now and clean according to the principles you want to follow. If packets of biscuits are off the menu, throw or give them away. Most of the rest of this page is based around forward planning.
Plan Your Eating
Whether its daily, weekly or periodically you need a plan. Most fast food and other poor eating decisions derive from the fact we have made no effort to plan for that day (we started a planning whiteboard at home for the kids to fill in).
Consider how eating will affect your social/family life and routine. From a purely ideal dietary standpoint I would prefer to eat breakfast and lunch, skipping dinner. However, evening family meals are a big deal and I want to be a full part of it, so a work-at-home routine for me is typically brunch and dinner.
Eating twice a day – or some type of restricted eating window – is a good routine to get into. Apart from the benefits described in fasting if you can get to this point you reduce the number of times you may run into temptation and also maybe means it’s easier to make budgets stretch. Remember if you are satiated you should be able to go at least 4-5 hours without wanting another meal.
Have healthy snacks and alternatives ready. If (bad) habit or hunger force you to the fridge at least it will the choices will be on the good side of things (the resource page point to sources that have pages of ideas and recipes) this is just a quick starter list –
- Cold vegetables/cucumber and a (preferably homemade) dip
- Boiled eggs – add some anchovies or kimchi
- Sweet Potato Chips (cooked in “good oil” – see diet FAQ)
- Premade soups or broth
- Cheese, cold cuts even
Note: Fruit is not generally speaking a good snack alternative. While fruit has some health value you are essentially snacking on fructose (see diet FAQ). Likewise avoid most store bought chips, biscuits or of course sweets or chocolate.
Fill up at meal times – you can’t eat enough of good things and you do not need to count calories when your sources of food are good (unless you are keeping to a very strict diet for health reasons).
Eat slowly and enjoy your meals: The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. Eating quickly actually means that eve if your diet is made up of good food you may not get the full benefits. Eating slowly also has good links to appreciation, mindfulness and enjoyment.