10 Dieting Rules

Check out these 10 simple dieting rules that will help you stay healthier and liver longer. While you can make some slight changes according to what works best for you, suitable for your goals, following these 10 simple dieting rules will definitely help increase your longevity, keep you healthy, and avoid getting sick and ill. According to statistics, half of your acquaintances will die from illnesses related to heart and cardiovascular issues.

Yes, you are unlikely to be among them considering that you’re already reading this. This means that you are likely to watch out for your diet and you’re regularly exercising. However, if you don’t want to be one of those who will die from these issues, you better recheck again your nutrition and dieting habits. Here are the 10 fairly simple dieting rules you can follow to ensure you won’t only stay healthy, but you’ll also be on top of your physique.

1. Reduce the amount of salt in your diet

It would be better if you would reduce the amount of salt in your diet to 5 or even better to 3 grams of salt per day. Salt does hurt your heart. Eating too much salt could lead to high blood pressure, and that’s one of the leading risk factors for heart disease. But there are also other health risks associated with eating too much salt such as kidney disease.

2. Aim to eat no less than 200 grams (7 ounces) of vegetables a day

That’s important because a diet that is rich in vegetables and fruits can lower blood pressure, and reduce the risk of heart disease and stroke. Moreover, it may also prevent some types of cancer, and lower the risk of eye and digestive issues. Lastly, it may have a positive effect on blood sugar, which would help keep your appetite in check.

3. Avoid or reduce as much as possible processed meats and products

It is important to avoid their use because such meats have been preserved by smoking or salting, curing, or adding chemical preservatives. In whichever case, that does no good for your health or for your physique. Usually, these include deli meats, bacon, and hot dogs. By eating processed meats, you are increasing the risk of cancer too.

4. Try to eat 30 grams (one ounce) of nuts and seeds every day

According to evidence, eating at least 15g (0.5 ounces) of nuts and seeds a day will help decrease the risk of coronary heart disease by about 20% compared to those people who eat no or low nuts and seeds. By increasing the amount of nuts and seeds you eat, you are likely to get even more health benefits. Not only that, but nuts and seeds are highly effective for your physique and performance enhancement, as they help provide healthy fats, and they help men boost their testosterone levels too. In short, there are a lot of benefits from eating nuts and seeds a day. They can be perfect for seasoning or as a snack!

5. Reduce to absolute minimum the amount of sugary drinks

When talking about sugary drinks, we’re not only talking about sodas, which obviously you need to reduce its amount both for staying healthy and supporting your physique and performance-enhancing goals but also about juices. Yes, some juices are marketed as healthy, but they have a lot of added sugar. Better go for fresh juices with pulp, they will be much safer. Then again, studies suggest that those who consume two or more sugar sweetened beverages a day will increase their risk of developing cardiovascular disease by 21% than those who rarely or never consume them. That’s even though both groups had 150 minutes of moderate physical activity per week.

6. Eat no less than 100 g (3.5 ounces) of whole grain everyday

Generally, whole-grain foods are great choices for a nutritious diet. Whole grains won’t only lower the risk of diabetes, heart disease, and other conditions, but they will definitely help you achieve your goals. Whole grains provide a lot of fiber, vitamins, minerals, and other nutrients. They are highly helpful in controlling your cholesterol levels, weight, and blood pressure.

7. Ditch alcohol from your dieting schedule or reduce it as much as possible

Should I even explain it? Not only does alcohol have no health benefits, has zero nutritional value, and does add calories (empty AKA zero calories) to your dieting, but also increases the risk of various health issues. High blood pressure, heart disease, extra weight, decrease in performance, increase in recovery times post workout – alcohol is responsible for it all. Better avoid its use as much as possible.

8. Eat no more than 500 grams of red meat per week

Yes, red meat is nutritious, it has a lot of protein, it can support your bulking goals, and has lots of different benefits. That’s why you shouldn’t avoid it at all costs. However, lots of people tend to eat way more than they should, and this does come with negative parts. You must limit its consumption to no more than 3 portions a week, which is equivalent to about 500 grams (about 18oz) of cooked weight. Red meat can be a part of a healthy dieting program. But eating a lot of red (and processed) meat will increase the risk of bowel cancer, heart disease, and other health issues.

9. Aim to add to your dieting program fatty fish 2-3 times a week

The American Heart Association recommends eating at least 2 servings of fish (particularly fatty fish) every week. One serving should be 3 ounces cooked or about 3/4 cup of flaked fish. They are high in omega-3 fatty acids which are extremely important for your heart health. I guess that by now everyone knows how immensely important omega-3 fatty acids are for your heart health and overall cardiovascular system.

10. Include no less than 200 grams (7oz) of fruits per day in your dieting program

Fruits are an important part of a healthy diet. More important than most people are thinking about. In fact, studies prove that diets high in fruits are associated with different types of health benefits. It includes a decreased risk of different diseases.

Conclusion

In the end, try to have a proper diet and nutrition which won’t only help you reach your bodybuilding goals, but will also help you stay healthy. Moreover, keep in mind that dieting is just one side of the coin. While it is crucial, working out regularly and intensively is the other side of the coin. It also helps reduce the risks of health diseases and, as you already know, is vital for achieving your physique and performance enhancement goals.

Save this article with these recommendations and be healthy! Also, tell us in the comments below what you’ve already done, what you plan to change, and what you may disagree with when it comes to these dieting rules.

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