How your body changes when you start eating healthy - 20 Fit (2023)

Health is more than wealth. A strong, healthy body leads to a fuller, happier life. So switching to a healthier diet isn't easy, but the benefits are definitely worth it.

Now your next questions should be: 1) What are these supposed benefits of healthy eating? 2) How long does it take for you to really see the benefits once you start eating healthy? However, before answering these questions, we must clarify something important. What does "healthy eating" really mean and how you should look at it.

How to start eating healthy

Healthy eating is not a diet. It's a way of life that doesn't require you to starve or eat anything you don't want. Eating healthy can become a habit, just like eating your morning coffee or going to bed at 10 pm. It won't be an easy journey, but once you can make it a habit, it will come naturally.

Here are the top 5 things to keep in mind to make healthy eating your next best habit.

Healthy eating checklist

1) Processed Foods: NAY, Whole Foods: YAY

Whole food means anything that is unprocessed or has undergone only minimal processing. You can think of them as food you could pick up from your small farm (if you had one) and put on the table after cooking.

For example, things like vegetables, fruits, and whole grains fall under the whole foods category. While your favorite foods like truffle fries or strawberry cheesecake definitely not.

Processing typically decreases the nutritional content of foods and increases ingredients your body doesn't need, such as sugar and sodium. So, as a general rule of thumb, you should minimize processed foods in your diet and eat whole foods instead.

2) Count not just your calories, but your macros as well

Counting calories is a good starting point as it gives you an indication of how much to eat. But don't obsess about the calories.

Your macronutrient intake is just as important, if not more so, than calories. Since not all calories are created equal, 100 calories of chocolate will not give you the same energy as 100 calories of broccoli.

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First, 100 calories of chocolate is much less than 100 calories of broccoli. Second, and more importantly, the quality of nutrients derived from broccoli far exceeds that of chocolate.

3) Don't drink empty calories

Sodas and packaged fruit juices are the sneakiest sources of calories and sugar. The reason for this is that most people would be very surprised at how much sugar and how many calories are hidden in just one jar. And, of course, it's very easy to drink a few glasses when you're thirsty.

Also, we tend to assume that the words "fruit" and "healthy" go together. Well, the truth is, no. Supermarket shelves are full of artificial fruit juices with refined sugar and other flavor enhancers. Obviously, this won't do your diet any good.

So my #1 health tip in this department is water. Water is the best thirst remedy and the only liquid that contains 0 calories and 0 unhealthy additives. And if you're craving something with more flavor, opt for a cold-pressed juice or everyone's favorite, a cheeky little LaCroix.

4) Avoid snacks

Snacks are like soft drinks. You can easily get a few hundred calories just by eating a small portion of this and that every hour. Because a handful of peanuts doesn't hurt, right? Maybe not, but when that handful becomes 3 and then 5, the calories easily add up.

So instead of jumping into everything you see in the snack cupboard, take care of your snacks and make something healthy ahead of time. Vegetables like carrots or celery are always good choices. Low in calories, rich in nutrients.

5) Eat smaller portions

Finally, portion sizes are another thorny issue, especially in the United States. Packaged food sizes, restaurant meal sizes, and even plate sizes tend to get larger, topping well over recommended serving sizes. As your brain adjusts to these increased sizes, your body also adjusts to eating more. And the end result of this little chain is overeating.

However, you can say no to excess calories and teach your body to get used to the recommended healthy portions. There are a few tricks to this, from using smaller plates and saving extra food to skipping appetizers when dining out. In our opinion, however, the most effective method is "Mindful Eating".

Learn more about mindful eating now

Now that we've laid the groundwork, it's time to see how your body changes when you start eating healthy!

1 day of healthy eating produces results for your body

Constant hunger is not a pleasant feeling, but rather a common "side effect" of dieting. One of the reasons for constant hunger is an inefficient diet that feeds on empty carbohydrates. Foods loaded with empty carbohydrates burn quickly in your body, making your body crave the substance more quickly. Therefore, you get hungry right after eating.

When you start tracking your macros along with your calorie count, you'll finally start paying attention to eating nutrient-dense foods. When you start fueling yourself with these slow-burning sources of energy like complex carbs, protein, and healthy fats, you'll have fewer cravings throughout the day.

You will be amazed to realize that you can eat so much without gaining weight. And before you think it's magical, now it is. The easiest way to explain it is that healthy eating means being more aware of the types of food you eat.

Increasing your consumption of foods like delicious fresh fruits and vegetables will better nourish your body. And because not all calories are created equal, these fresh, nutritious foods often contain fewer calories for the same amount as processed foods. This means you can eat more without increasing your calorie intake.

1 week of healthy eating affects your body

You will experience higher levels of mental focus and generally have more energy. Foods high in sugar, saturated oils and starches cause instant drowsiness, sluggishness and bloating. All you want to do after a great Mexican meal is go home and sleep.

A healthy diet will give you the energy you need for the rest of the day to do many other things!

A poor diet can easily lead to impaired sleep quality. If you only eat foods that digest quickly and make you hungry, you can disrupt your sleep cycle with hunger pangs in the middle of the night. Once you start eating healthy, you'll sleep better. You'll also fall asleep more easily and won't wake up as often during the night.

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As your body gets used to a healthy diet, you will experience less bloating and discomfort. As a result, you may notice that your clothes feel looser than before.

Also, your body will get rid of all the excess water it has retained due to the high intake of sodium and highly processed foods that you previously consumed.

Studies show that several nutrients are linked to mental health [1] Some of them contain omega-3 fatty acids (salmon, flax and chia seeds), folic acid (asparagus, chickpeas, lentils) and vitamin B12 (tuna, shrimp, milk).

As you start eating healthily, you'll find that you have fewer ups and downs throughout the day, and you may even feel energized. If you've had depressive thoughts before, they may gradually subside.

Read how your body changes when you start exercising

1 month of healthy eating affects your body

When it comes to your skin, what you put on your body can be more important than what you put on it. Good nutrition is a key component of healthy skin.

By providing your skin with all the nutrients it needs to repair and grow, you'll notice a new glow in your skin. Natural food ingredients accelerate exfoliation, protect skin from UV damage, and more! You will look brighter and younger!

As you start to eat healthily and regularly, you will notice that your metabolism speeds up. A lot of water and fiber correspond to a very regular digestive system. And when your metabolism is faster, it means your body is burning calories at a faster rate. This will make those pounds easier to shed instead of building up in your fat stores.2].

Eating healthy now requires less effort. After 21 days of doing something, you'll find you're doing it without thinking. Making smart decisions will feel second nature! You will stop craving certain foods that are not good for your body.

You can learn more about how to avoid giving in to cravings by understanding the science behind it.wishes.

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When you exercise, you tear your body apart and damage your muscles and ligaments. The most effective way to speed up recovery and reduce muscle soreness is to eat nutrient-dense foods. So when you start eating healthy, you help your muscles recover faster.

6 months of healthy nutrition for your body

So it is! When people look and feel better, they become more open about their bodies. Confidence can lead to surprising results in the bedroom.

Your blood pressure can drop, reducing your risk of heart disease and stroke. Your blood sugar levels will also be much better controlled, reducing blood sugar fluctuations and lowering your risk factor for diabetes.

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Your bones get stronger, which reduces the risk of fractures and stress fractures. While this is something you may not see, it's happening!

1 year of healthy eating affects your body

You will enjoy all the benefits listed above, as these benefits will last as long as you continue to eat healthily!

You will reach your ideal weight: a body weight that will make you feel healthy, strong and confident. Also, this is different from long-term fast diets! Eating healthy will keep you healthy and sexy for years to come!

At this point, you will know how to wisely surrender. You understand that a cookie or two won't hurt. Now you can self-medicate and not completely deviate from your healthy plan.

A balanced diet and mental health are fundamentally linked. As we all know, a happy body makes a happy mind. Eating nutrient-dense foods regularly will make you feel more positive and energetic. With a well-strengthened body and mind, you'll also be better equipped to deal with life's inevitable stresses.

starts today

You don't have to eat it raw for an entire year to get the benefits. Healthy eating is not about following a short-term "diet" that is too restrictive and leaves you feeling hungry all the time. Instead, find a way of eating that you can stick with for the rest of your life, where you eat healthy most of the time and occasionally overeat.

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Of course, the transition can be slow, but these benefits are worth it. Try it for a day, a week or a month. You don't have to do it all or all at once. But you can start today.