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One of the hardest things about starting a diet is figuring out which foods to eat. It can be really hard to stick to a diet if you don’t enjoy the foods you are eating, which is one of the reasons why you should try to customize your own diet plan as much as possible. All the free diet meal plans in the world aren’t going to help you if you don’t like any of the foods listed. So, this article is all about how to figure out what you should eat so you’ll have the most success.
The absolute first thing you need to do is really think about what you already eat every single day. Make a list of the foods you eat all week. (See our Free Printable Food Diary if you need help). For example, let’s say Monday you skipped breakfast, ate a cheeseburger and fries for lunch, had a couple of candy bars from the holiday for a snack and then for dinner decided on a good old pot roast with mashed potatoes and green beans with a slice of cheesecake for dessert. Then on Tuesday you had a muffin for breakfast and a turkey sandwich for lunch and then for dinner burritos and for snacks ate some things like granola bars and a bowl of ice cream.
These are just some examples of a “regular unhealthy diet” but you get the point…You want to keep track of every single thing you eat for about a week before you even start dieting. You might also want to take note of portion sizes – did you eat a minature bite sized candy bar or was it the king sized version? (
Once you have your list made up next week (if you only keep track of it for two or three days that’s okay) you’ll be ready to start thinking of what you can do for customizing and transforming your regular diet into foods that are actually healthy instead.
Here’s the key thing you need to remember when building your own diet plan:
Substitute Unhealthy Foods you Eat With Healthier Alternatives That You Like
Make a list of the healthy foods you like to eat, and then look for healthier substututes for everything else. Here are some ideas for you to consider:
Switch to the Organic Version: There are likely organic versions of the foods you already eat that don’t have all of the chemical fillers and high sugar content that the processed version has. Bake and cook from scratch when possible.
Switch Your Milk: Consider going to a raw and organic type of milk, or try an almond milk or coconut milk instead. Many people are amazed at how better they feel after giving up dairy, so it’s something to consider. If you can’t stand to part with real milk, use organic when possible.
Make Your Own Yogurt: Yogurts at the stores are filled with sugars and corn syrup and all kinds of things that aren’t really top healthy. Try to make your own plain yogurt and then sweeten it naturally with fruit and your favorite non sugar sweetener or look for natural brands. Coconut Yogurt is also very good.
Substitute White Bread with Whole Grain Bread: Read labels and see what’s actually in your bread. If you see “Bleached Wheat Flour” or “High Fructose Corn Syrup” find another bread you like that is really whole grain. If you have the patience, try baking your own breads so you know exactly what is in them, or buy only freshly made organic loaves
Grill and Bake Foods, Don’t Fry Them: If you eat a lot of fried foods you are getting many more calories than you actually need, and these fats are often trans fats which are really bad for you. Baked chicken is just as good as fried chicken. If you like breading on something, try making your own with whole wheat bread crumbs/flour and then coating it on with a tiny bit of olive oil or an egg white and bake it.
Buy Organic Meats: Meat is a personal choice as to whether you eat it regularly or not. If you do eat meat, choose naturally lean meats such as organic grass fed beef and poultry. Look for eggs that are naturally higher in Omega 3 Fatty Acids.
Use the Right Fats: Stay away from all fats that are partially hydrogenated. Use safflower, sunflower, and almond oil for cooking, and olive oil for salads. Eat foods that are high in Omega 3 Fatty Acids, such as flax seed, walnuts, and others. For salad dressing substitutes, consider using oranges or salsa, for mayonnaise use avocado.
Eat More Veggies: You really can’t eat too many veggies. Have them for snacks, add them to every meal you eat. Drink veggie juice if you have to (making your own juice is fun!). See the best vegetables for dieting for more ways to eat more veggies and which ones are good choices.
These are just a couple of ideas of easy ways to change your diet into a healthier one without making gigantic sacrifices but still cutting out a considerable amount of calories and unhealthy foods without actually counting each and every one. You can make your own custom diet pretty easily – and just starting to look for little substitutions that you can make is the best place to start!
What foods have you found healthier substitutes for? Share them in the comments below.
