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How to start a diet?
1. Set goals
Before starting a diet, it is crucial to establish realistic goals. Consider what you want to achieve - whether it's weight loss, improved health, or increased energy. Plan specific, measurable goals that will motivate you to take action.
Sample goals may include losing 5 kg in 2 months, improving physical fitness through regular exercise, and increasing vegetable and fruit intake to a minimum of 5 servings per day.
It is also important to set deadlines for when you want to achieve each goal, so you can monitor your progress.
2. Nutrition education
Understanding the principles of healthy eating is the foundation of any diet. Learn about the essential nutrients for your body, as well as which foods to include in your diet and which to avoid.
Read books or articles on nutrition, consult a dietitian, or use a mobile app to track your calorie and nutrient intake.
Check food labels to make informed choices of healthy and nutritious products when shopping.
3. Meal planning
Developing a meal plan is key to success. Prepare a shopping list and plan what you will eat during the week. This will help you avoid impulsive food choices.
When planning meals, pay attention to diversifying your diet, including all food groups: vegetables, fruits, whole grains, plant and animal protein, and healthy fats.
Remember to have regular meals and stay hydrated by drinking at least 2 liters of water per day.
4. Gradual changes
Make changes slowly to avoid frustration. Instead of drastic restrictions, focus on small steps that will allow you to gradually adapt to a new lifestyle.
Start by eliminating one unhealthy product from your diet and replacing it with a healthier alternative. Then gradually introduce more changes, such as more vegetables on your plate, regular meal times, and avoiding processed foods.
Remember that patience and perseverance are key to success - every small change leads to long-term results.
5. Monitoring progress
Regularly track your progress. This will give you motivation and the opportunity to adjust your diet to your needs.
It is important to keep a food diary where you write down all the meals and drinks consumed, as well as any symptoms of allergies or food intolerances.
Regularly monitor your weight and waist circumference to track changes in your body. You can also have blood tests done to check cholesterol, glucose levels, and other health indicators.
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