When embarking on a diet, there are pitfalls along the way that can interfere with progress or torpedo the whole plan. Diet hacks can help you reach your goals faster and are a quick fix when facing potential shortfalls.
These hacks teach you how to fight off cravings and maximize protein, carb, and fat intake while staying on track.
Free diet hacks to try include:
Hack #1 – Eat When You’re Hungry
We are conditioned to eat at meal times and often commit to food journals and calorie counting as part of an effective eating plan.
Still, you shouldn’t feel obliged to eat when you’re not hungry. Body processes aren’t linear, and metabolism has ebbs and flows that are affected by mood, hunger, and energy levels. Listen to what your body says and eat accordingly.
Hack #2 – Eat Slowly
When your chewing slows down, and you become more mindful of your food, your body has time to realize that it is getting some nutrition.
It takes the brain around 20 minutes to get the message that the stomach is filling with food, and the more time taken to eat, the greater the chance the brain gets the signal and accepts that it’s getting full. At the same time, you will find that you enjoy the food you chew on longer as you become more satiated.
Hack #3 – Eat Real Food
Meal replacements and supplements, such as protein powders and amino acids, are convenient and offer many choices, but real food is generally the best option.
Your body has evolved to understand what to do with meat, chicken, turkey, vegetables, fruits, whole grains, nuts, eggs, fish, and natural oils. These foods are familiar and filling. Limit supplements only to complement existing healthy foods.
Hack #4 – Choose Protein
Tracking calories is difficult at the best of times, but it’s even harder when you are out at an event or having a meal with friends.
Calories are rarely listed on the menu, but protein-rich foods like steak and veggies, fish and rice, or any other protein-based combination are a better choice than heavy pasta or carb-laden dishes that can push you over your daily calorie needs in just one meal.
Hack #5 – Green is Good
Green vegetables, especially leafy vegetables, give you an unfair advantage on a diet as most are regarded as free foods when assessing a diet overall. Fibrous, filling, and offering a plethora of great health benefits, load up on green vegetables wherever possible.
Hack #6 – Eat Before You Go Out
Holidays, birthdays, and office events are among the biggest potential pitfalls of dieting. Tempting sugar and fat-laden foods are available in perfect bite-sized portions and are hard to resist if you are hungry.
If you eat a protein and healthy, fat-rich meal before the event, you won’t be starved and want to eat everything you see. Indulge a little by all means, but if your stomach is already full, it’s a lot easier to keep on track with your diet.
Hack #7 – Fasting Is A Better Choice Than Fast Foods
When traveling or eating outside one’s comfort zone, people tend to overindulge and regret it later. When your only options are bad choices, a better option is to drink plenty of water and fast for a short period of time. Waiting it out until you have healthier choices helps keep you on track in the long run.
Drink as much water as possible, including before meals. Water not only helps flush out the system, but it also helps keep you feeling full and less likely to overindulge. These hacks are all small steps to keep you on track, no matter how far you have veered off. They add up quickly, so keep taking the small steps.
Nutrition coach, personal trainer and a former NPC figure competitor.
