How to eat healthy, it’s an age old question.
While it’s one that most people seek out answers to at one point or another, I bet you’ll find that few people will answer you with simple, actionable tips that are actually backed by science.
Thankfully, I’m a straight shooter on this topic.
This is because I’m a Biochemist & Molecular Biologist, love the science of nutrition, and am fascinated by body sculpting. I also have an unusual habit of pleasure reading peer-reviewed papers on PubMed.gov, the world’s largest scientific publication database.
Yes, as I said, I’m a bit unusual.
So, let’s talk nutrition and how to stay on track!
How to Eat Healthy: 5 Evidence-Based Tips
Included here at 5 actionable tips on how to eat healthy that are backed by science.
Tip #1: Eat Upon Waking
Try eating within 30 minutes of waking, because science suggests this may help to regulate your hunger hormones (leptin and ghrelin) and potentially your glucose metabolism.
Keeping these hormones in balance will help you make better food choices all day long, which is a critical component of success.
Tip #2: Be Voracious with Your Veggies
Eat more veggies―lots more veggies―because they are extremely low calorie and the fiber will fill you up.
In my experience, being full is the most under-rated secret to staying compliant on the path toward your weight loss (and muscle gain) goals.
Tip #3: Lean Into Lean Protein
Try swapping out higher fat protein sources (for example, ground beef, pork, or sausage) for lean protein sources (such as egg whites, chicken breast, white fish, or shrimp).
All too often, I see people consuming high quantities of fat because they don’t realize just how much is present in the protein sources they are choosing.
Tip #4: Follow Your Fat
At 9 calories per gram, fat is more than twice as calorically dense as the other two macronutrients, which are protein and carbs.
In contrast, protein and carbs each have only 4 calories per gram.
While fat is helpful in limited quantities―about 30% of your total calories is a good target―you definitely don’t want to over eat on this macronutrient.
Tip #5. Budget for Bedtime
Try budgeting some of your daily calories to be eaten near bedtime.
This is helpful because right before bed is when you’re the least likely to make good food choices due to decision fatigue―a widely studied phenomenon.
Every night before bed, I have a casein protein shake, nut butter, and either fruit or toast. This helps me make healthy decisions right up until I hit the pillow.
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Of course, it should go without saying that none of this will matter unless you eat in a caloric deficit.
How to Eat Healthy for a Lifetime
Nutrition is essential to all types of health and wellness, from physical to emotional. Unfortunately, you can’t out-train a bad diet, which is why it’s essential to learn the principles of nutrition.
Were these tips on how to eat healthy helpful? Let me know or ask your own questions in the comments below.