Finding the perfect diet plan

The idea of this writing was to put together the main recommendations of our findings about the diet plan in order for everyone to make their own and change their habits accordingly. Diet plan is like a lifestyle - it must fit with your pace and desires. It is not possible to bring long-term changes into your life by forcing something. A healthy diet must be enjoyable and just then can it be permanently integrated into your life.

Comparison of different dietary habits

In the quest for an ultimate diet plan, we started with the most elementary: we compared the similarities and differences between different healthy eating habits. The comparison shows that in most healthy eating cultures, less processed food is consumed and more attention is paid to vegetables, fruits, berries, nuts, and seeds. Moderate quantities of cereal products and, to a lesser extent, meat and dairy products were consumed. If possible, sweets and alcohol should be avoided.

The nutrients our body needs

Next, we dove deeper into some more detailed information. So, let's take a closer look at what nutrients our body needs and why. Organisms need nutrients for metabolism or use them as an energy source. When our body needs more energy it’s signaling a feeling of hunger. But when the body is low on nutrition then it’s signaling various symptoms like fatigue, difficulty concentrating, heavy breathing or panting, infections, etc. When we listed the foods that contain those important nutrients the most occurring ones were lentils, beans, broccoli, seeds, and spinach.

The right order of eating foods

Next, we looked at how much time it takes to digest different foods. You might think why is the digestion time of foods important. Considering the fact that it takes only 30 to 45 minutes to digest fruit and it takes up to 5 hours to digest the meat, it is important in what order these foods enter the body. But why? Because longer digestible foods can prevent fast-digesting foods to move at the right pace in the gut. The 5-hour digestible meat will simply block the 45-minute digestible root vegetables to move forward in the stomach. So it is better to start meals with faster digestion time and end the eating with longer digestible foods.

Add superfoods to your diet

Superfoods are called superfoods for a reason. We made a list of cheap superfoods that can be eaten every day and will not affect your financial situation in a bad way. The list of cheap superfoods: apples, bananas, beans, brown rice, cabbage, carrots, eggs, lentils, oats, oranges, sweet potatoes, tomatoes, water, wholegrain bread.

Basic recommendations for the perfect diet plan

• Eat more vegetables, fruits, berries, nuts, and seeds.
• Eat less meat and dairy.
• Eat fruits, smoothies, soups, and vegetables at the start of the meal.
• Eat beans, grains, and starch in the middle of the meal.
• Eat dairy, meat, fish, and poultry at the end of the meal.
• Eat more: lentils, beans, broccoli, seeds, spinach, apples, bananas, carrots, cabbage, tomatoes, and other superfoods.
• Drink more water.
• Eat less sweets and artificial sugar.

Last update: 2019-01-28 (Y,M,D)

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