4 Steps To A Healthy New Year!

Sim­ple changes

My Weekly - - Contents -

Healthy diet, med­i­ta­tion, giv­ing up al­co­hol and keep­ing fit – make 2019 the year you take them all up!

What­ever your plans for a health­ier new you, they’re bound to in­volve tweak­ing your diet. But where to start?

With so much con­flict­ing ad­vice, it’s tempt­ing to ig­nore it all and just eat what­ever you fancy. In fact, stud­ies have shown that it is pos­si­ble to eat your nor­mal diet but still lose weight and im­prove a raft of health prob­lems by sim­ply chang­ing the times­pan within which you eat your meals. The re­search shows that con­sum­ing all your day’s food within an eight or ten hour win­dow, then fast­ing for the re­main­ing 14 or 16 hours, has nu­mer­ous ben­e­fits – and ones you’ll love.

“It can help you man­age type 2 di­a­betes and also has anti-age­ing ef­fects by giv­ing your cells a restora­tive break,” says Dr Camp­bell Mur­doch, a GP, Chief Med­i­cal Of­fi­cer of DI­A­BETES.CO.UK, and Clin­i­cal Ad­vi­sor to the NHS Eng­land Sus­tain­able Im­prove­ment Team.

Within this plan, if you’re stick­ing to an eight hour win­dow, you may start break­fast at 9.30am and fin­ish sup­per at 5.30pm. For a 10 hour win­dow, you could eat break­fast at 9.30 and fin­ish sup­per by 7.30pm. Af­ter this, you must es­chew all snacks, al­co­hol, and sweet or milky drinks un­til your next day’s eat­ing win­dow starts.

In the­ory you can then eat what you like. But in re­al­ity you should stick within healthy eat­ing guide­lines, points out Kirsty Bamp­ing of the Bri­tish Di­etetic As­so­ci­a­tion. “That means eat­ing from all the food groups and in­clud­ing at least five por­tions of fruit and veg­eta­bles a day, along with high fi­bre and whole­grain foods, protein (pulses, meat and at least two por­tions of fish in a week, one of which should be oily), as well as some dairy.”

For Dr Mur­doch, you can get all the ben­e­fits and your nec­es­sary food and calo­ries if, within your eat­ing win­dow, you have one or two de­cent sized meals and no snacks, in­stead of the typ­i­cal three meals and two snacks a day that a lot of us still live by.

You may also need to look at your por­tion sizes. That’s be­cause our calo­rie needs de­cline with age. By your 50s you may only need 1,600 or 1,800 calo­ries a day to main­tain your cur­rent weight.

Chang­ing what and when you eat is never easy, but it be­comes a whole lot more ap­peal­ing once you start see­ing pay-offs like in­creased en­ergy, a trim­mer waist­line, and glow­ing skin.

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