10 Small Diet Changes That Make a Big Difference

If you are struggling with strict diets then this is the article for you.

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Eating is a tricky subject, because there are so many theories. Every expert has a different story. In the information-rich world of the Internet, you may have read that you should not drink lemon water on an empty stomach because it will make your stomach growl. But there are also articles that say lemon water is the perfect drink to start the day, as a way to cleanse and refresh the body.

However, while chasing after this seemingly scientific information, most of us forget the basic thing that eating should be a pleasure and health is a comfortable state of both body and soul. You will not be able to achieve that by forcing yourself into some scientific and good but harsh diet.

Here are 10 small changes that health coach and author of a series of books on food and eating Lily Kunin shares on Byrdie that anyone can make to make eating truly one of the four pleasures of life:

Turn dieting into a lifestyle

By definition, dieting involves eating certain foods on a regular basis. So, basically, we are all on a “diet”. However, we shouldn’t limit our menu. Think about the foods that you enjoy eating the most and incorporate them into your daily life. The key to a successful plan is making it a lifestyle, and of course, flexibility is essential.

Turn dieting into a lifestyle. Photo: Sakara Life

Stay away from artificial sweeteners

It's the only thing you should cut out of your diet completely. Health comes first, and studies have shown negative effects of artificial sweeteners on health and the immune system. The Center for Science in the Public Interest has changed its safety rating of sucralose from "caution" to "avoid."

Artificial sweeteners are often sweeter than natural sugar, and they can cloud our ability to perceive what sweetness actually tastes like. Ideally, you should not add sugar to your food or drinks.

Splenda, saccharin, aspartame, acesulfame are all chemical sweeteners that health experts advise to avoid.

Eat seasonally

Seasonal food is one of the basic principles and very good for health. Especially if these are seasonal foods that are available locally. Because there is no need for transportation, the food will be fresher, with less impact on taste. Harvested at the right time of the season, the food will be richer in nutrients.

This principle also helps us to be more connected with the environment.

"It may sound crazy, but I believe the Earth knows exactly what nutrients we need in each season. That's why you have very cooling foods like watermelon, berries, and lettuce in the summer, and fruits and vegetables in the winter," says health coach Kunin.

Be open and curious rather than limited

Listen to your body and emotions, and have a constant dialogue with your body. What are you craving? Is there a reason for it? Try to listen and note how certain foods make you feel.

Try a vegan or paleo diet twice a week and note how your body responds, do you feel energized or tired? Do you notice any differences after eating a big bowl of salad at different times of the year?

Don't copy what others are doing

When it comes to eating, there are general theories that apply to the majority, such as Michael Pollan's quote: "Eat, but not too much, and eat mostly vegetables." But biologically, each of us is unique, so what works for someone else may not work for you. Only you can determine what foods work best for you. So tap into your intuition instead of following the latest trends.

Eat only foods that taste good.

This one might sound silly, but it’s the most important. Food should be a source of comfort, pleasure, and enjoyment. And the only way to live a healthy lifestyle is if you actually like the food you eat.

Let's party!

Instead of sitting alone at the dinner table, invite friends and family to enjoy delicious food with you. Let them contribute other delicious dishes or laughter, stories to help strengthen the bond. Above all, whatever lifestyle you choose, make sure it brings you joy.

Eating with friends and family will bring you a warm and comfortable feeling. Photo: Amendo

Fat is not the enemy, sugar is

Healthy fats (like avocados, oily fish, nuts, dark chocolate) are important parts of your diet. Refined sugars are the ones to avoid or limit. Be wary of refined sugars.

The American Cancer Society reports that food manufacturers also often add chemical sugar to foods to enhance flavor.

Sit back and relax

Be kind to your body and give yourself time to rest. This helps reduce cortisol levels, which can make you feel sluggish and tired, and can also cause weight gain. So instead of hitting the gym that you hate, be kind to your body, pamper yourself with healthy foods, meditate, and breathe. If you don’t like meditating, try a yoga class, go for a walk, or simply cook something you love.

No calorie counting

After a while, calories are out of favor. Instead, listen to your body! If you're full, stop eating. If you're hungry, eat something healthy. These are natural signals from your body, and you'll hear them if you listen.

According to Zing