Living a healthy lifestyle has many benefits. You’ll feel more alert, have more energy and get better sleep.
These benefits can often be achieved with just a few small adjustments to your daily habits. Here’s how, from an expert who has helped countless individuals lead healthier lives.
1. Weight Loss
In recent years, the one meal a day (OMAD) diet has become increasingly popular as an effective way to shed pounds. But like any fad, there are potential drawbacks as well.
Studies have suggested that eating just one meal a day can increase blood pressure and cholesterol levels, as well as reduce fat loss. If you already have health issues, consult with your physician before trying OMAD for weight loss.
Eating just one meal a day won’t provide you with all the calories and nutrients your body requires, so it’s important to plan ahead. Eating within a longer timeframe, such as every 3 hours, may help increase your intake of essential vitamins and minerals.
Additionally, fasting can aid in glucose control later in the day and may reduce your risk for type 2 diabetes. Unfortunately, many people do not find this to be a sustainable dietary pattern.
A balanced OMAD diet should meet all your essential nutrient requirements. Include nutrient-dense foods like whole grains, vegetables, lean protein and hearty superfoods in your meals; avoid carbs and simple sugars which could cause an abrupt spike in your blood sugar level.
Though a one-meal-a-day diet may be beneficial for some individuals, healthcare providers generally do not advise it. The calorie restriction of such a dietary pattern may cause hardships for those with certain medical conditions such as diabetes and obesity.
A nutritious OMAD diet can give you increased energy levels, improved digestion and better night’s sleep. When combined with regular exercise, it can be an effective tool for combatting stress and managing weight gain.
2. Better Digestion
Digestion is a complex system of enzymes and hormones that break down food, absorb essential nutrients, and eliminate waste. Maintaining good digestion is essential for your overall wellbeing – not only will it improve how you feel physically but also mentally and emotionally.
Your diet and lifestyle choices have a direct effect on your digestive health. Poor digestion can cause symptoms like heartburn, gas, constipation and diarrhea – which may negatively impact both physical and psychological well-being.
One of the best ways to promote better digestion is by eating foods high in fiber. These include fruits, vegetables, whole grains, nuts and legumes.
Chewing food a bit longer before swallowing can help your digestive system process food more efficiently. Aim to chew your food about 40 times rather than 10 or 20.
Cooking food makes it more digestible by breaking down starches and other components in the dish, which allows your body to more readily absorb essential nutrients.
Drinking plenty of water is essential for good digestion. Aim to consume around 80 ounces per day in order to stay hydrated and avoid dehydration which could lead to bloating or other digestive issues.
Another way to improve digestion is by eating smaller meals throughout the day. This will prevent your stomach from being overfull for extended periods, which could slow down digestion.
No single diet can guarantee healthy digestion, but following a plant-based diet and avoiding processed foods are important for gut health. Other aspects of your lifestyle such as sleep, stress and exercise also have an effect on digestion; by making changes to both your dietary habits and lifestyle you’ll improve digestion overall and enjoy healthier days!
3. Increased Energy
Eating a balanced meal that includes complex carbohydrates, healthy fats and protein keeps your blood sugar levels consistent throughout the day. That means you don’t need to rely on sugary snacks for energy throughout the day.
Recent trends indicate that many are turning towards the One Meal A Day diet (OMAD). This eating pattern can lead to weight loss, reduced inflammation, improved moods and more!
It has also been known to help regulate your fat storing hormone, Fat Storing Hormone (FSH), so you can lose weight while feeling healthier and more energetic. Furthermore, it has the potential to enhance cognitive functioning such as memory and focus.
But if you’re not used to this type of eating, it can take some time for your body to adjust. So if you find yourself craving high-calorie foods, be sure to make healthier substitutes in your diet.
For instance, you can substitute your beloved fried fish with baked or broiled alternatives that are less fatty and have fewer calories. Or try substituting dry beans for meat.
Another way to boost your energy levels is by eating more high-fiber foods. Items such as fruits and vegetables, nuts, seeds and whole grains all have a low glycemic index which will help slow the release of glucose from your bloodstream.
Eating breakfast that’s packed with complex carbs, fiber-rich fruits and a small amount of protein will keep you full until lunch. Oatmeal is one such example; it has slow-releasing complex carbohydrates that can be topped off with berries and an ounce of nuts for extra texture and taste.
But you should be wary of sugar-loaded instant oatmeal packets. They may not provide as many benefits as cooked oats.
4. Lower Blood Pressure
Eating nutritious whole natural foods that are high in fiber and water, as well as low in calories, can help regulate your blood pressure naturally. Plus, these nutritious dishes contain nutrients like potassium which also aids in this process of natural blood pressure reduction.
Most people with mild high blood pressure can benefit from a healthy diet. The American Heart Association suggests a diet low in sodium (salt) and saturated fat, and packed full of fruits, vegetables, low-fat dairy products and lean protein sources.
Your blood pressure can drop when you are dehydrated, have an infection or cold, or are taking diuretic medication. Depending on the cause, your doctor may give you more fluids or adjust medications to help restore normalcy to your readings.
In certain circumstances, your blood pressure may drop when standing for an extended period or after eating. This condition, known as orthostatic hypotension, typically affects adults over 65 and can be due to issues with either your adrenal glands or how your body regulates blood pressure regulation.
Low blood pressure can be caused by a number of medical conditions. These include anaemia, where your red blood cells have fewer numbers than usual or haemoglobin (the oxygen-carrying part of your blood), is inadequate.
Low blood pressure can be a dangerous sign and cause lightheaded spells or fainting (syncope). It could also be indicative of another illness or health condition, so it’s essential to get checked out promptly.
5. Better Sleep
Eating one meal a day is becoming an increasingly popular trend, particularly in the weight loss world. This diet allows you to eat only one meal per day (usually dinner) and then fast until the following evening. The key here is eating nutritious and healthy foods while maintaining an energy deficit – this will help you shed pounds and maintain your ideal weight. You can achieve this by including more nutrient dense meals, cutting back on carbs and increasing protein in your meals. Furthermore, including high fiber items into your meals helps aid digestion as well as increasing overall health benefits from high fiber food sources will aid digestion too!
Eating at the correct time – between 4 and 8 p.m. – is essential for avoiding blood sugar spikes that could cause sleep issues.