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A handy guide for the Healthy lifestyle changes


We’re pretty sure that you would be more than glad if we showed you a guide on a Diet that actually works.

Unfortunately, even if I wanted to show you one, I simply couldn’t. The most essential tenet of Healthy lifestyle changes is accepting the fact that there’s isn’t a blue-chip recipe for it since all of us are different.

What we can show you now? Is the basics.

No worries! You’ll prosper much more in the long run if you learn to read the signs your body is giving. Moreover, if you continually expand your knowledge. You’ll understand these signs better and better. Which will later enable you to create your personalised and sustainable diet. That aligns with your goals, this also means that the term „cheat-meal” – mostly used in social media. Won’t be a guilty pleasure but more like a delicacy that you can allow yourself every now and then. On top of that, you might be ditching this phrase altogether. Having a balanced diet that follows the 80/20 rule will enable you to eat a slice of cake or a pizza on a Friday night every once in a while.

If you learn more about the golden rules of creating your own diet. You’ll see that creating a plan that functions well, in the long run. Surely, worth much more than following the latest trends. Plus, your body will also perform better with a diet that aligns with its basic needs.

It might be posh to eat smaller portions five times a day. But it’s also possible that your body would function way better with having three major (but not too heavy) meals.

Sources of energy for your body

The first step is to familiarise yourself with the macronutrients and their sources – regardless of your eating habits.

You probably already know that when it comes to carbohydrates. You should choose the ones that are slow-release (e.g. sweet potato, wholegrain products, millets, basmati rice, buckwheat, oat, root vegetables). As for the different fats, watch out for the optimal proportion of omega-3 and omega-6 fatty acids. Also, you might’ve heard about the different absorption time of proteins.


  • How much do you have to consume from which in order to lose weight?
  • Stay the same?
  • Or gain muscle mass?

Unfortunately (or fortunately), the answer is much more complicated. Then a simple sentence or even a comprehensive article could answer it. If you have a unique goal or food sensitivity. You’d better ask the opinion of a dietitian. Who can create a customised diet based on your goals and your abilities. Remember: The real expert will give you an all-around philosophy. Instead of assembling a menu for the next couple of weeks.

Should you lack the means or you’re just curious about the general rules. The following tenets will help you out a lot when you put your own diet together.The amount of carbohydrates you should consume is decided by your metabolism and the sport you are doing. So, if you run regularly, your body will need carbohydrates to create the energy required for the sport you’ve chosen. This is the case with dumbbell routines as well – with depleted glycogen storage. You’ll inevitably fall short of the expected performance level.

Giving you exact figures won’t help you much. There are thousands of individual attributes that influence the ideal rate of macronutrients. Not to mention that we’ll never have a winner in the fight of fats vs Carbs. And why? Well, primarily it’s because your body needs both (this is biology 101). And secondly, because each and every one of us’ bodies use these energy sources in a different way.

Let’s see a perfect example.

Your partner just filled with energy after a massive, protein and fat-rich breakfast (with almost no carbs). While you’d feel pretty bad if you had to eat ham & eggs. On the other hand. Having carbs-rich oatmeal can help you kick-start your day. Something that could make your partner hungry and frustrated the whole day.

This difference can be observed, even within your family.

More protein = more muscle?

One of the latest and most popular trends has been the diet that demands you to pay attention to the correct input of proteins. On the one hand, this is a good thing. Because recent decades saw a rise in the number of fats and carbs (and its less healthy types). Also, on the other hand, it is becoming more widespread amongst the population. More and more fitness buffs go way over the top and consume much more protein than they should.

It might seem to you that high amounts of protein leads to quicker muscle growth and losing weight. The truth is that. Most of the research didn’t find a considerable difference. When an individual consumes 1.5 g/body weight kilos or 2 g /body weight kilos.

Naturally, increasing the protein input if you want to lose weight does help in the long run. Thanks to its slow release, hunger will not haunt you for long. Plus it is much more feasible (and realistic) to consume 1.5-1.8 g of it for everybody weight kilo.

Remember this.

The traditional diet pyramid scheme’s portions. (the holy trinity of 50-60% carbs, 20-25% protein and 10-15% fat) Aren’t set to stone. Instead, just pay attention to consuming food that making you feel good.

The small ones help you go big

Regardless of the proportionate consumption of macronutrients, you should also have enough attention for micronutrients. Without these, you won’t be able to bring out the best in you. And in the long run, your body can get exhausted which leads to a constant sense of being fatigued.

This is even truer if you work out 3-4 times a week. Because thanks to these micronutrients, your metabolism can be three times quicker. Compared to a person who doesn’t do any sport on a regular basis. Or someone who doesn’t cross their comfort zone while training.

Increased energy consumption is just another reason for you to take your training time seriously. Preventing you from stopping when your muscles burn, or you start to feel exhausted. Naturally, you should also find the balance in your workload, not just in your diet.

Macronutrients initially take care of your energy needs while also powering your muscles. However, this process could be far less efficient without the proper amount of minerals and vitamins. You can acquire these from fruits, vegetables, wholegrain products, fish (watch out for the country of origin), and various seeds.

Now, this might sound strange, but there’s something highly unappreciated in the fitness world: the health of your gut flora. Well, it isn’t the sexiest aspects of your diet. But if it isn’t in the ideal condition. It might be in vain to munch bowls of vitamins and other nutrients. Because none of them will be absorbed by your body. You might as well toss them into the trash can right away.

The less sexy part of your diet

There are two things to remember here (without confusing the two).

  • Probiotics

     You might have heard of them from TV spots. These boost the gut flora’s efficiency. You can get them either through dietary supplements or fermented food. (this is why you should eat small portions of coleslaw, or some yoghurt and/ or cultured milk products).

    These are small steps for you, but provide huge help for your gut flora. As these products significantly improve your body’s immune system against diseases or free radicals.

  • Prebiotics

    On the other hand, are a different group of microorganisms. Prebiotics gets through your guts effortlessly, untouched by enzymes. Their final destination is your colon. (you’ve been warned – this a useful topic, not a sexy one) Where they help the microorganisms’ metabolism selectively.

    If you want even more on prebiotics, remember this. They increase the number of fermenting bacteria. Decrease the chance of the creation of cancerous cells in the colon. Play an essential role in magnesium and calcium absorption. Plus it also has a positive influence on blood fat levels. You can acquire prebiotics by eating onions, oatmeal, artichoke, apple and peas.

This is the place where you can truly be yourself – by discovering your unique style.

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