Make a Diet Plan that Works for You
We all want to live a healthy life, but people rarely consider their mental health as a part of the ‘to be healthy’ equation. The truth is, you cannot solely focus on your physical attributes to be healthy. Even though a workout routine and good eating habits can certainly improve your well-being, you need to keep your mental health in top form, too.
A strong, positive mindset allows people to function better in life. Here is a list of steps that will help you create equilibrium between your diet and mental health.
How to Make a Workable Diet Plan
Step 1: Acceptance
Self-esteem is one of the key factors in living a healthy live. Regardless of your regular hours of exercise or strict diet, struggling daily with self-worth simply cannot be good for your health.
Still, life is complicated and often overwhelming, which is why we all run around bombarded with troubles, trying to comply to set behaviors. It can often be hard to consider yourself valuable when people keep comparing you to others. Therefore, the first step towards healthy mindset is acceptance.
What can people do in terms of acceptance?
Remind yourself — there is no one else like you. Every person is an individual and is fabulous in their own way.
You simply cannot be the same as someone else, but you can be the best version of yourself.
Once you accept yourself for who you are, you can work on a healthy mindset.
Step 2: Planning Your Diet
Stop reading all those diet manuals and strict rules you cannot follow. If you are bad at dieting, it is time to create your own diet plan. In this way, you can schedule your meals, plan your time, and stick to fulfilling your own goals.
Now that you have accepted yourself, you are ready to make the improvements. Remember — you are trying to be the best version of yourself, so be realistic and set achievable goals. Sometimes it is better to go step-by-step than create a diet plan that’s impossible to follow.
Of course, you should plan your diet in a way that it is best for your health. This means that you need to get rid of those processed foods that contain no nutritional ingredients and create a diet that includes fresh, clean, and whole foods.
Basically, if you want your body to function well, you need to provide it with the necessary ingredients. Processed foods contain certain chemicals that do not only impact your weight, but can also impact the brain in the negative way.
For example, sugar does not only add up to your weight, but it can also be bad for the brain function. Glucose is closely linked to the brain functions such as memory, thinking, and learning. As Vera Novac, an HMS professor of medicine at the Beth Israel Deaconess Medical Center, says: “The brain is dependent on sugar as its main fuel. It cannot be without it.”
Still, many studies suggest that too much glucose is very bad for brain fuctions. If you want to reduce the stress and frustration, do your brain a favor and cut out large amounts of sugar from your meals.
Step 3: Control Your Intake
A proper diet does not only consider what you eat, but of when you eat, too. Many people get carried away with tough diets and let their brain starve. When the blood sugar drops due to starving, the brain becomes irritated, depressed. and tired.
Why put your brain through this torture?
The goal of your diet is to work on both your physical and mental health.
You can achieve this by setting a regimen that will not reduce the energy of your brain, but will provide it with the exact amount of energy it needs to function properly.
Step 4: Consume Slow-Release Energy Foods
One great way to do this is to use slow-release energy foods and probiotics. These can do wonders for your brain and body’s energy. While probiotics work on improving your physical health, slow-release energy foods will remain in your body and keep your brain function longer.
Such foods include nuts and seeds, protein foods, whole grains, and oats.
Step 5: Eat Plenty of Vegetables and Fruit
Fruits and vegetables contain the majority of the vitamins, minerals, and fibre people need to be both physically and mentally healthy. It is no secret that the brain needs vitamins and minerals to work well, so make sure to consume these to keep your brain in optimal condition.
Eat a variety of fruits and vegetables every day. Mixing different colored vegetables and fruits gives you a range of nutrients on a daily basis.
Mushrooms, bananas, and tomatoes are especially beneficial for the brain. The high potassium levels in them are healthy for both the body and mental health.
In addition to this, try to eat all vegetables raw. Cooking can get rid of the vitamins you need, which means that you won’t get what you need from your food if you don’t eat mostly raw.
Some other tips you can use for controlling your intake are:
- Never skip breakfast, but try to eat healthy in the morning
- Eat smaller portions throughout the day instead of the large lunch and dinner
- Avoid caffeine, sugary snacks, alcohol, fatty foods, and sugary drinks
Step 6: Keep Yourself Hydrated
Not consuming enough water is bad for your body and physical health, but it also has a huge impact on the brain. If people do not drink water regularly, they can find it hard to think clearly and concentrate. Therefore, you don’t only need water to stay fit and survive — you need it to keep your brain functioning at its best.
Keep yourself hydrated at all times as a part of your new diet plan. This will help you overcome those food cravings and keep your brain health intact.
If you find it hard to drink plenty of water on its own, some good drinks you can consume are green tea, herbal tea, and diluted fruit juice.
One of the biggest mistakes people make when dieting is focusing on the physical health only. If you want to live a healthy life, you need the right diet for both your body and your mindset.