Updated: Jul 25, 2021
A healthier lifestyle and diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases (high blood pressure, diabetes etc) and keeping your mind & body healthy.
However, making major changes to your diet can sometimes seem very overwhelming. Instead of making big changes, it may be better to start with a few smaller ones.
That is why we advocate the jab as a kickstarter, to help get you onto the right track so that you can takeover your weight loss journey without the need for the jab.
Here is a list of some small changes that can make a regular diet a little bit healthier, either whilst you're using the jab or to maintain your weight loss after the jab.
1. Slow Down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters.
Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.
However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly should give your brain the time it needs to perceive that you are full. Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight.
Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance.
Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight.
2. Choose Whole-Grain Bread — Not Refined
You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined-grain bread.
As opposed to refined grains, which have been linked to many health issues, whole grains have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer.
They are also a good source of fibre, B vitamins and several minerals, such as zinc, iron, magnesium and manganese. There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.
Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.
3. Add Greek Yogurt to Your Diet
Greek yoghurt or Greek-style yogurt is thicker and creamier than regular yogurt. It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt.
In fact, it contains up to three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams per 100 grams. Eating a good source of protein helps you feel fuller for longer, helping you manage your appetite and eat fewer calories overall - so that extra bit of natural fat is better in the long run.
Furthermore, since Greek yogurt has been strained, it contains fewer carbs and lactose than regular yogurt, making it suitable for those who follow a low-carb diet (hello Slim Transformers!) or are lactose intolerant.