Stop starving yourself with dieting... Eat all three meals, but change your eating habits!

◆ Consumption of healthy carbohydrates such as multigrain rice and whole grain bread

People following a Western-style diet tend to lack dietary fiber. One simple way to increase fiber intake is to replace existing ingredients with whole grains. Use whole grain bread instead of white bread, and if you eat rice, opt for brown rice or mixed grains. For those who enjoy pasta, cook with whole wheat pasta. Whole grains take longer to break down in the body, helping to maintain satiety and prevent overeating.

◆ Consumption of plant-based proteins such as legumes and tofu

It is better to consume more legume foods such as black beans, peas, chickpeas, and lentils. The way to eat more legumes is very simple. For dried beans, it is best to soak them in water before eating, but if you want to save time, you can cook them directly from raw beans to obtain more protein and fiber. It is also good to consume processed foods made from beans, such as tofu.

◆ Make sure to include a variety of colorful fruits and vegetables.

Fruits and vegetables can be considered the most lacking food groups for most people. Whether eaten raw or cooked, the nutritional benefits of plant-based foods like vegetables are undeniable. In particular, increasing the variety of fruits and vegetables in your diet is more beneficial for health. Start by eating at least two types of fruits for breakfast and snacks. Aim to consume a variety of colorful fruits and vegetables, and make an effort to steadily increase the amount.

◆ Drink small amounts of water regularly and frequently

The final tip for improving your diet is hydration. If you experience headaches, muscle aches, or a dry mouth, you may not be drinking enough water. It is best to drink small amounts of water regularly, so carry a water bottle with you throughout the day to stay hydrated. The recommended amount is about 2 liters per day. However, to avoid hyponatremia, which occurs when the body cannot process water quickly enough, be careful not to drink more than 1 liter at once within an hour.