The main thing is a balanced diet
"The foods you eat make you either healthier or less healthy. The choice is yours". Whatever you are looking for - boosting energy, improving mood, concentration, sleep, athletic performance, relieving symptoms, illnesses, or improving your quality of life - it all starts with food.
Morning coffee
A healthy diet plan might include one or two cups of coffee in the morning, but there are certain conditions. First, a whole pot is not a cup. Second, if that morning cup of coffee is vital for you, then your cortisol levels aren't all that good.
Try not to drink coffee after lunch so that caffeine does not interfere with your sleep. In addition, caffeine suppresses appetite, so if you are not hungry in the morning, remember this rule: your first meal should precede your morning coffee.
Snack attack
You need to try not to snack between meals so that your dietary habits do not turn into a life on grazing (this is what can disrupt the normal functioning of leptin, insulin and glucagon, provoke overeating).
But if it seemed to you that at a certain meal you were not satiated, then you need to have a snack - this is better than being tired and hungry for several hours in a row. But your snacks should look like meals, only reduced in size - they should include protein and fat. Avoid snacking on fruits or vegetables alone, as these foods alone are not satisfying enough.
Spice it up
You can change the taste of a dish in the blink of an eye by adding herbs (spices, herbs). Think of cumin, hot peppers, basil, cilantro, oregano, curry powder, garlic, onions and ... even salt! Most importantly, do not forget to read the labels - you will be surprised at the variety of seasonings that add sugar, fillers and other not very healthy ingredients.
Cravings vs hunger
It is often easy to confuse cravings with true hunger, but we have developed a quick approach to distinguishing between the two. Ask yourself, "Am I hungry enough to eat steamed fish or broccoli right now?"
If the answer is no, it's not hunger - you're just craving. Take a walk, call a friend, or drink a glass of water to banish the feeling. If the answer is yes, then you are definitely hungry - it's time to eat!
Be healthy!