Top 15 Diet Hacks

 Top 15 Diet Hacks²

You’ve read and enjoyed the Top 20 Motivation Hacks and Top 10 Productivity Hacks … and now you want hacks to eat healthier and to get a flat tummy. Well, Zen Habits has never been one to hold back on you, so at reader request, here are the best hacks I’ve found for eating healthy.

Top Diet 15 Hacks

Don’t diet. Diets never work, because they are too restrictive and temporary. Once you’re off the diet, you let go, and all bets are off. Aim for gradual change, something you can sustain for the rest of your life. If you’re about to make a change to your diet, ask yourself: “Is this something I can do forever?” If not, perhaps you should consider a smaller or different change 

Change one food at a time. As a corollary to the above hack¹, just change one thing in your diet, and get used to it. For example, instead of eating sugar cereal, try oatmeal or whole-grain cereal with low sugar. Or instead of eating a burger, try a healthier sandwich. Once you’re used to that change (give it at least 2 weeks, a month is better), change another food. There’s no need to change your entire diet overnight, and in fact that’s not as sustainable. 

Veggie Day. Go vegetarian³ one day a week . It’ll reduce the fat you take in (and thus the calories) and also increase the fiber⁴ and nutrients⁵ you get. 

Toss the junk. The best way to ensure that you don’t eat a bunch of junk food is to make sure it’s not around. Go through your fridge, your cabinets, and that secret drawer you have at work, and toss all the junk food. Don’t buy any more. Now move on to the next tip. 

Stock up on good snacks. Instead of junk food, you need snacks that are good for you — fruits and veggies are my favorites, but whole-wheat crackers⁶, nuts, and the like are also good. Have your home stocked with it, take it on the road, and have it available at work. 

Brown bag it. Take a healthy lunch with you to work, instead of eating at a restaurant. More on that here . 

Atkins Hack. I don’t recommend the Atkins diet. I’ve tried it. It literally⁷ makes you sick — that’s what ketosis is. And it’s not something that is sustainable for very long — ask anyone who’s tried it. But one thing that Atkins did was bring to our consciousness the fact that not all carbs are created equal. Replace white carbs with whole-grain carbs, and you’ve made a good change. 

Health Top Tips Nutrition Life style

Flax it up. Often ignored are essential fatty acids, and ground flaxseeds are an excellent source. I toss ground flaxseed in pancakes, cereal, anything I bake, and especially my oatmeal (with some frozen blueberries - yum!).

Forsake⁸ juice. Juice is good fruit, with all the fiber removed. What’s left is mostly sugar. Eat fruit instead. 

Water powered. Instead of juice or coffee or soda⁹ or tea, drink water. It’s really the best drink there is. I drink water all day long. 

Say nay-o to mayo. Mayonnaise is filled with fat. So is butter, and cream cheese and eggs and cream … find healthier replacements¹⁰. I like Veganaise for mayonnaise, “better than cream cheese”, canola-oil margarine, and I basically nix the eggs. 

Olive you. I think olives are magical. But in any case, they’re great additions to salads and home-made pizza and other dishes, and I use olive oil on just about anything. Replace saturated¹¹ fats with healthy fats. Canola oil is great too. 

Nuts to that. Nuts are great sources of good oils and proteins. Add some nuts to your diet for snacks, or on salads. Raw is best — raw almonds are great. Avoid ones that are too high in salt. 

Berry good. Berries are another magical food, and easy to add to any diet. Blueberries are best, but any berries are great. Eat them plain as a snack, or add them to cereal, yogurt, smoothies. Mmmmm. 

Baked, not fried. Yeah, you know this one. Basically, less fatty, and still tastes great.

1 hack   

n.劈，砍，出租马车；v.劈，砍，干咳

参考例句：

• He made a hack at the log.他朝圆木上砍了一下。
• Early settlers had to hack out a clearing in the forest where they could grow crops.早期移民不得不在森林里劈出空地种庄稼。

2 hacks   

黑客

参考例句：

• But there are hacks who take advantage of people like Teddy. 但有些无赖会占类似泰迪的人的便宜。 来自电影对白
• I want those two hacks back here, right now. 我要那两个雇工回到这儿，现在就回。 来自互联网

3 vegetarian   

n.素食者；adj.素食的

参考例句：

• She got used gradually to the vegetarian diet.她逐渐习惯吃素食。
• I didn't realize you were a vegetarian.我不知道你是个素食者。

4 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

5 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

6 crackers   

adj.精神错乱的，癫狂的n.爆竹( cracker的名词复数 )；薄脆饼干；（认为）十分愉快的事；迷人的姑娘

参考例句：

• That noise is driving me crackers. 那噪声闹得我简直要疯了。
• We served some crackers and cheese as an appetiser. 我们上了些饼干和奶酪作为开胃品。 来自《简明英汉词典》

7 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

8 forsake   

vt.遗弃，抛弃；舍弃，放弃

参考例句：

• She pleaded with her husband not to forsake her.她恳求丈夫不要抛弃她。
• You must forsake your bad habits.你必须革除你的坏习惯。

9 soda   

n.苏打水；汽水

参考例句：

• She doesn't enjoy drinking chocolate soda.她不喜欢喝巧克力汽水。
• I will freshen your drink with more soda and ice cubes.我给你的饮料重加一些苏打水和冰块。

10 replacements   

n.代替( replacement的名词复数 )；替换的人[物]；替代品；归还

参考例句：

• They infiltrated behind the lines so as to annoy the emery replacements. 他们渗透敌后以便骚扰敌军的调度。 来自辞典例句
• For oil replacements, cheap suddenly looks less of a problem. 对于石油的替代品来说，价格变得无足轻重了。 来自互联网

11 saturated   

a.饱和的，充满的

参考例句：

• The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
• a saturated solution of sodium chloride 氯化钠饱和溶液