Make gradual changes to diet for longterm success from "summary" of The Healthiest Diet on the Planet by Dr. John McDougall
To create lasting changes in your diet, it is essential to make gradual adjustments over time. This approach allows your taste buds and habits to adapt slowly to new foods and eating patterns. By making small changes, you are more likely to stick with them in the long run, leading to sustained improvements in your health and well-being. When you try to overhaul your diet all at once, it can be overwhelming and challenging to maintain. This can result in feelings of deprivation, frustration, and ultimately, giving up on your new dietary goals. By taking a step-by-step approach, you give yourself the opportunity to adjust gradually and build new habits that will support your health for years to come. Start by incorporating more fruits, vegetables, whole grains, and legumes into your meals. These nutrient-dense foods are the foundation of a healthy diet and provide essential vitamins, minerals, fiber, and antioxidants. You can begin by adding an extra serving of vegetables to your lunch or swapping out refined grains for whole grains like brown rice or quinoa. As you become more comfortable with these changes, you can continue to expand your repertoire of healthy foods. Experiment with new recipes, try different fruits and vegetables, and explore the wide variety of plant-based options available to you. Over time, you will develop a taste for these nourishing foods and may find that you naturally crave them over less healthy options. Remember that progress is more important than perfection. If you have a meal or day where you stray from your new dietary guidelines, it's okay. The key is to refocus and get back on track with your healthy eating habits. By staying consistent and patient with yourself, you will gradually shift towards a diet that supports your long-term health and vitality.
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