For Repeaters: Ways to Finally Change Your Diet

For Repeaters: Ways to Finally Change Your Diet

How many times have you tried unsuccessfully to change your diet? There are no magic wands to help you with that. You need to radically change your life habits, especially those related to food selection.

1. Eat food in its natural form

In order to change your diet in the long run, you need to practice a balanced diet. This is the first and basic lesson of a healthy life! Have food on your menu that regenerates and improves the health and well-being of the body, and is rich in minerals and vitamins in their most natural form.

Healthy food

So, try to eat natural foods. For example, as vegetables, fruits, legumes, whole grains, proteins of plant and / or animal origin, seeds, nuts, fresh herbs, spices and more. If you consume both plant and animal proteins, it is important to find a balance of both types in order to achieve good health, better mood, improve the work of the digestive tract, higher energy levels, and many other benefits. If you eat meat, choose low-fat types such as chicken, chicken, beef and fish. In addition, if you can, buy meat and eggs of organic origin.

Exclude from the diet, industrially processed foods. So, exclude meat products, snacks, biscuits, fast food and many other foods rich in refined sugar. It has a negative impact on the health of the body.

Instead of dairy products, you can consume herbal drinks made from rice, coconut, almonds or organic soy, then tofu, miso and other fermented foods, which contain probiotics, important for strengthening immunity.

2. Detect your desires and the reasons for their existence

To finally change your diet, it is important to do it gradually. I advise you to keep a diet diary, and write in it everything you eat during the day. When I say everything, I also mean every passing bite that you may not pay attention to. After some time, you will have a true picture of your eating habits. Also, by analyzing the diet diary, you can conclude in which situations you reach for which type of food, and in that way you detect the triggers of your desires. Do stress, feelings of emptiness, or other negative emotions force you to eat something or eat under the influence of society? Do you associate pleasant situations with food?


Every time you overeat or feel the need to eat something to satisfy yourself, take a moment to understand what caused the need for food. Keep a diary of what you ate or wanted to eat, what upset you, how you felt before eating. In time, you will see a pattern in which you overeat emotionally. Once you’ve identified your triggers, the next step is to define a healthier way to feed your feelings.

Why is it important? Whether you crave sweet, salty, sour or bitter tastes, cravings say a lot about what is going on in your body and what can help you find a solution to a particular health problem.

For example, the craving for sweets indicates the need for energy (carbohydrates, glucose), but it is also a sign of emotional imbalance. On a physical level, sweet food provides fuel, on emotional comfort.

In moments when you crave food, you need to choose quality foods that will supply you with the necessary nutrients, but also quench your cravings. My suggestions are fresh fruits, fresh fruits combined with nut butter, vegan dark chocolate, dates, avocados and many other foods.

3. Make a meal plan

It is not enough to just decide that you will eat healthy from tomorrow, but you need to have a plan, because when that comes tomorrow, and you do not know what to eat, you will again reach for some unhealthy food that is at hand.

Meal plan

So take paper and pencil, and first write down the list of allowed foods, and then design dishes that you could prepare with their combination (or find inspiration on my site in the recipes section). Then put together a menu for seven days.

Limit your food intake to main meals and snacks, if you need them at all. Adjust the schedule to your schedule, and you can also use the one I suggest to my clients – have breakfast between 8 and 9 in the morning, lunch between 13 and 14, and dinner until 19:00.

4. Avoid the “all or nothing” approach

The “everything and nothing” approach is a common obstacle that people face on the path of changing their diet and lifestyle. It goes something like this: “I ate a piece of cake today, which means I can make french fries. Starting tomorrow, I will start eating healthy. ”

Instead of thinking about it, try to look at each individual food choice you make during the day. One less than ideal choice does not have to turn into an all-day overeating.

5. Track your progress

Track your progress, but don’t focus solely on losing weight. Weight correction is not the only way to measure how far you have come in achieving your goals.

People opt for a healthy diet for a variety of reasons. Also consider how your dietary changes have affected your physical or mental health. As you see, it’s not that hard to change your diet.