The first thing you need to know about nutrition to start a healthy lifestyle

“I want to improve my diet and I want to start exercising.”

You have decided to turn your life around and adopt new eating and exercise habits, but you don't know for sure where to start and what things to start changing. If you feel identified with this, I want to tell you in the next few minutes, maybe not everything about nutrition, but the main thing to start a healthy lifestyle.

1. Carbohydrates are not the enemy.

When it comes to nutrition , carbohydrates have always been portrayed to us as the villains of the movie. “That carbohydrates make you fat”, “That if you eat carbohydrates after noon they turn into fat”, and like these, many other statements that are very far from reality and that from now on you will understand much better.

Carbohydrates are your main fuel, and how much you should eat will depend on your level of physical activity. Therefore, a person who trains daily will need more carbohydrates than a person who spends all day sitting in an office. However, both need to consume carbohydrates to meet their minimum energy requirements.

2. Proteins at each meal

Proteins are the building blocks that make up your body. They are not only present in the muscles, but are also the raw material for building hormones, enzymes, bones, skin, and many other tissues. Therefore, it is very important that you include them in all your meals and also in your snacks. In addition to providing you with greater satiety, it will help you keep your muscle mass and the rest of your body working perfectly.

3. Include good fats

Don't satanize fats. That they are bad are nutrition things that are said, but it is a matter of knowing which ones to consume in greater quantities, and which ones to limit. Foods such as avocado, fish, nuts and vegetable oils provide unsaturated fats that are very healthy for your body and should represent the largest amount of fat in your diet. Instead, you should try to limit the amount of saturated fats like those in butter, mayonnaise, and junk food.

4. Don't forget the fruits and vegetables

Fruits and vegetables are the main source of vitamins and minerals for your body. Consuming five servings a day between both groups will guarantee you an adequate supply of these essential micronutrients for life.

5. Control your appetite by eating more times a day

One of the first changes you can make is to start including snacks between your main meals. This will help you maintain a stable appetite, avoiding anxiety attacks and binge eating. Eating every 3-4 hours is a good way to plan your eating throughout the day.

6. Stay hydrated

Drinking 8 glasses of water a day is usually a good recommendation for most people. However, the amount of fluid you need is a bit more individual and depends on factors such as your body weight and level of physical activity. A simple way to calculate the minimum amount of water you need daily is to multiply 30ml for each kilogram of your body weight. In such a way that, if you weigh 50 kg, you need a minimum of 1.5 liters of water a day, which is equivalent to six glasses of water. To this amount you should always add what you consume during training.

7. YOU are unique

Individualization is the fundamental pillar of a good eating and training plan. There is no diet or exercise plan that works in the same way for everyone , since each one of us has specific characteristics that are unrepeatable. Therefore, the best thing you can do is advise yourself with specialists in each area and thus you will achieve results much faster. In addition, you will save time, money and effort. Now that you know the most important thing to start your healthy lifestyle, all that remains is to put it into practice and infect other people so that they can join in as well. Do not miss our following publications, in which we will be delving into these and many other topics that will be very useful for you to achieve your goals.