### Diet

First of all, “diet” doesn't only mean a temporary way of eating but also what you eat on a regular basis. “The animal’s diet consists of oranges and carrots” – it’s not on a “diet” but its diet is what it’s used to eating. When your doctor says to add more fiber to your "diet" they mean from now on, not just temporarily. So when I say diet, I mean what you normally eat, not just something to lose weight in a short period of time. Your goal shouldn't be a temporg way.

You Don’t Need to Eat as Much as You Think

Most people don’t actually need to eat half as much as they do. How much you need to eat depends on your activity level. If you’re working out every day, you’ll naturally need more fuel. But if you’re carrying some extra weight, your body is already storing what it needs—that’s literally why we have fat reserves. When you start eating less, people around you might say things like, “You’re not eating enough,” or “You should be having three full meals a day,” or even, “You need to clean your plate!” Well, guess what? NO, you don’t.

You won’t die from skipping a meal, eating just a salad, or having a handful of nuts and fruit for the day. Your body can handle it. In fact, you could go a whole month without food before you’d be in any real danger (though let’s not test that). So don’t let people who don’t know your goals or your body tell you what’s best for you.

Your body is pretty amazing—it adapts and can be extremely efficient with how it uses energy. What’s even more important than how much you eat is the quality of what you’re eating. Someone can eat three full meals of junk food and get very little nutritional value. On the flip side, if you eat a small amount of something packed with nutrients, you’re actually giving your body more of what it needs.

Think about it like dog food—cheap dog food vs. premium. A dog will eat less of the good stuff because it’s packed with what they need, and there’s less waste. The same concept applies to your diet. You don’t have to eat a lot if the food you’re eating is high-quality. It’s okay to feel a little hungry—it doesn’t mean you’re starving. And while it’s not about being perfect all the time, educating yourself on basic nutrition helps a lot.

Remember, most people survive on hamburgers and French fries and they’re fine—but that doesn’t mean you should. Balance it out with multivitamins, healthy drinks like Ensure, or vitamin water to make sure your body gets everything it needs.

It’s also crucial for parents to set a good example for their kids. The habits you instill in them now can shape their entire lives. The same goes for your partner and friends—it’s okay to nudge them towards healthier choices because it’s for their own good too!

BASICALLY:

Eat healthy foods as often as possible, in small quantities. Indulge in the “bad” stuff sparingly, and when you do, savor it. Plan ahead to know what and when to eat, ensuring you get the right vitamins and nutrients. You’ll likely find that eating healthier can actually save you money—vegetables are cheap, and eating out is pricey (but way more enjoyable when it’s a treat rather than a habit).

Diet: Building Habits, Not Temporary Fixes

When we talk about "diet," we're not just referring to a temporary plan to lose weight; it’s the way you eat all the time. Just like when a doctor tells you to add fiber to your diet, they mean from now on, not just for a week. The goal here is to make sustainable changes that will help you stay healthy and fit for life, not just for a few months. The focus is on developing habits that last.

Here are some ideas to help you shift your eating habits and make healthier choices.

• Buy in Bulk. This can save you money and help you always have healthy food on hand, reducing the temptation to eat fast food. Planning your meals for the week is one of the best ways to ensure you always have something nutritious to eat.

• Fasting. Believe it or not, fasting occasionally can be beneficial. (As always, check with a doctor first). Fasting once a week or a couple of times a month can teach you self-control and give your body a break. Choose a day when you can relax—don’t plan a hard workout or a busy day. Drink plenty of water, and don’t pig out once the fast is over—that defeats the purpose! It’s more about self-discipline than anything else. And no, fasting isn’t bad for you; you can go a day without food and be just fine.

• Limit Alcohol. Alcohol isn’t great for your health or your waistline. Save it for special occasions, and even then, drink in moderation. If you’re going to drink, vodka is the least toxic, and a single beer or glass of wine is much better than getting hammered. The less often you drink, the more effective the buzz will be when you do indulge. Try challenging yourself to go a month without alcohol—you might be surprised how much better you feel.

Dieting Advice: Choose What Works for You

These are some suggestions to help you clean up your diet. Pick the ones that resonate with you, and stick with them long enough to see results. They will work if you give them a fair shot.

• Don’t Eat Meat. Cutting out meat—even partially—can make a big difference. You don’t need meat to be healthy. People who don’t eat meat tend to live longer, and there’s no shortage of plant-based protein options. If cutting out all meat seems too extreme, try limiting it to a couple of times a week. You’ll lose weight and improve your overall health.

• Load Up on Vegetables and Fruits. Make vegetables and fruits the bulk of your diet. It might feel strange at first if you’re not used to it, but give it a couple of weeks, and you’ll start to enjoy them.

• Eat for Well-being, Not Pleasure. Eat to fuel your body, not just for taste. Not everything has to taste amazing. Focus on nourishing your body, not indulging every craving.

• Make Smoothies. Smoothies can be a quick, nutritious meal. Add protein powder if you’re working out. Throw in fruits, veggies, and even a shot of wheatgrass for an extra boost.

• Cut Down on Salt. Avoid adding salt to your meals. You’ll get used to the taste, and it’s better for your health.

• Healthy Cereal. Start your day with a healthy cereal like Grape-Nuts or Smart Start. Pair it with fat-free or soy milk.

• Moderate Cheese Intake. Cheese is fine in moderation, but don’t go overboard. It’s a good source of fat if you’re not eating meat, but a little goes a long way.

• Limit Fried Foods. You don’t need a lot of fat in your diet, especially if you’ve already got some stored on your body. Stick to healthy fats like nuts and olive oil but keep those in moderation too.

• Eat Colorful Foods. Green vegetables are great for you, and so are colorful fruits like blueberries and strawberries. The more vibrant your plate, the healthier your meal.

• Start Your Day with an Apple. Eating an apple in the morning can be a great habit—it’s simple, healthy, and helps curb hunger.

• Eat Almonds. A handful of almonds before a meal can help keep your appetite in check, making it less likely you’ll overeat.

• Drink V8. If you don’t like vegetables, drinking a V8 can be a quick fix to get your daily dose.

• Chew Slowly and Eat Mindfully. Take your time when eating. This helps prevent overeating and allows your body to signal when you’re full.

• Drink More Water. Staying hydrated is key. Drink water when you feel hungry—it helps curb cravings. Chewing on ice is another great way to trick your brain into thinking you’re eating while also burning calories!

• Eat Oatmeal for Breakfast. Oatmeal is a quick, nutritious meal that takes just a minute to make in the microwave.

• Try Protein Bars. Protein bars can be a convenient meal, especially if you’re not eating much meat.

• Ensure Proper Nutrition. If you’re not eating a lot, supplement your diet with Ensure or a daily multivitamin to make sure you’re getting the nutrients you need.

• Don’t Keep Junk Food in the House. This is simple—if it’s not there, you won’t eat it. Fill your house with healthy foods so when hunger strikes, you make good choices.

• Portion Control for Snacks. Never eat chips or snacks directly from the bag. Portion them into smaller containers, so you don’t accidentally eat the whole thing.

• Reduce Pizza Calories. If you eat pizza, use a paper towel to blot off excess oil, and stick to a slice or two. Eat slowly and stop before you feel stuffed.

• Choose Smaller Portions. If you’re eating out and ordering French fries or a soda, go for the smallest size. And consider ordering a side salad instead.

• Avoid White Foods. White bread, white rice, and other “white” foods have little nutritional value. opt for whole grains whenever possible.

• Limit Sugary Drinks. Fruit juice is better than soda, but it still has a lot of sugar. Drink a small glass, not the whole bottle.

• Quit Coffee. I know, it’s tough. Save it for when you really need it—not every day. You’ll feel better in the long run, and your wallet will thank you too.

• Eat more fiber. High-fiber foods like whole grains, legumes, vegetables, and fruits help with digestion, keep you full longer, and can reduce overall calorie intake. Aim for at least 25-30 grams per day.

• Include lean proteins in every meal. Protein helps build muscle, boosts metabolism, and keeps you feeling full. Opt for lean sources like chicken breast, turkey, tofu, beans, or fish. Studies show that increasing protein intake helps with weight loss by reducing hunger.

• Eat a balanced breakfast. Don’t skip breakfast, as it can lead to overeating later in the day. A protein-rich breakfast can jumpstart your metabolism and keep you energized. Something simple like eggs, oatmeal with nuts, or Greek yogurt with berries works well.

• Practice mindful eating. Focus on your meal, eat slowly, and savor every bite. Research shows that being more mindful of your eating habits helps prevent overeating, improves digestion, and increases satisfaction with smaller portions.

• Avoid processed foods and refined sugars. Foods high in added sugars and refined carbs (like white bread and pastries) can cause blood sugar spikes and crashes, leading to overeating. Stick with whole, unprocessed foods whenever possible.

• Eat healthy fats. Don’t shy away from fats—just make sure they’re the good ones! Healthy fats like those found in avocados, nuts, seeds, and olive oil can help you feel full and support heart health.

• Stay hydrated. Sometimes thirst is mistaken for hunger. Drink water throughout the day to stay hydrated, and try drinking a glass before meals to prevent overeating. Studies show drinking water before meals can reduce calorie intake.

• Limit liquid calories. Sugary drinks, fruit juices, and alcohol add unnecessary calories without making you feel full. Stick to water, unsweetened teas, or black coffee to cut down on liquid calories.

• Plan your meals and snacks. Meal planning helps you avoid impulsive, unhealthy food choices. Have healthy snacks like nuts, fruits, or yogurt available to curb hunger between meals and prevent overeating.

• Eat more whole grains. Whole grains like quinoa, brown rice, and oats have more nutrients and fiber compared to refined grains, and they keep you full longer.

• Use smaller plates. Psychologically, using smaller plates and bowls can help control portion sizes, making you feel like you’ve eaten more than you have. Studies show this simple trick can significantly reduce caloric intake without you even noticing.

• Limit eating out. Cooking at home helps control ingredients and portion sizes. When eating out, portions are often larger and packed with hidden sugars, fats, and salt. If you do eat out, consider sharing a meal or taking half home.

• Eat more plant-based meals. Incorporating more plant-based meals into your diet has been shown to aid in weight loss and improve overall health. A plant-based diet is typically lower in calories and fat, but rich in fiber, vitamins, and minerals.

• Track what you eat. Keeping a food diary or using an app to track meals and snacks can help you stay mindful of what you’re eating. Research shows that people who track their food intake are more likely to stick to their diet and meet weight loss goals.

• Prioritize sleep. Studies show that insufficient sleep can disrupt hunger hormones, increase cravings, and lead to overeating. Aim for 7-9 hours of quality sleep each night to help with weight management.

• Eat more probiotic-rich foods. Foods like yogurt, kefir, sauerkraut, and kimchi promote gut health, which can aid digestion and support a healthy metabolism.

Diet Pills: A Quick Fix with Consequences

Diet pills can work, but they come with a lot of downsides. Yes, they can make you less hungry, but they also have addictive qualities. They give you a short-term boost, but soon your body gets used to them, and you need more and more to feel the same effect.

They also wear off by the end of the day, leaving you starving at night. Then you end up overeating, which cancels out any progress you made during the day. Plus, taking them too late means you won’t be able to sleep, and that starts a bad cycle of exhaustion and dependence on pills or caffeine to keep going.

Using diet pills might help at the very beginning when you're adjusting to eating less, but be cautious. The risk of addiction is real, and they aren’t a long-term solution. Instead, focus on developing healthy eating habits that don’t require a pill to maintain. Trust me—you’ll feel a lot better without them in the long run.

BASICALLY:

Eat healthy, real food in small portions throughout the day. Enjoy the “bad” stuff sparingly and savor it when you do. Plan your meals in advance, drink lots of water, and cut out the junk. You don’t need fancy supplements or drastic changes to live a healthier life. Just simple, sustainable habits!