Food Reeducation: How to Do It + 13 Simple Tips
Food reeducation is the best way to maintain a healthy and balanced diet, and also to stay in shape without having to resort to crazy diets.
By the way, here, we work with a concept that is not at all restrictive: it is possible – and even necessary – to eat a little of everything to conquer an iron health.
To do this, just choose foods with adequate nutritional content and consume in the right measure.
Let’s understand how all this works?
What is food reeducation?
Food reeducation is the act of modifying your habits with the aim of nourishing your body in a healthy and permanent way.
As it is a process that involves reviewing our behaviors, the word “re-education” calls attention to the need to relearn how to eat.
The idea is this: when we learn to better choose the foods we eat, based on nutrients and not on caloric gains or losses, the benefits are immense.
Therefore, many nutritionists see food reeducation as a relationship of love and care for their own body, giving it everything it needs, without excess or lack.
In this sense, physical, mental and emotional well-being go hand in hand, without having to resort to “miracles” to achieve them.
When to do food reeducation
Nutritional reeducation can be adopted in different situations, for different purposes. Here are some of the examples in which it is important to change eating habits:
- slimming;
- improvement of one’s own health;
- post-surgical care;
- muscle mass gain.
Does reeducation help to lose weight?
Yes, food reeducation helps to lose weight. It is in the process of re-establishing the menu and meals that you chart the path to your goals.
For example, it reduces the consumption of sugar and processed foods – two types of food that greatly hinder weight loss.
Difference between diet and diet
Unlike diets, which tend to be highly restrictive and have an expiry date, food re-education is based on the idea that it is possible to eat a little of everything, as long as there is a balance between food and its nutrients.
Obviously, when we give up the practice, our body naturally goes back to what it was before.
And we all already know what this generates… the terrible accordion effect!
Even because there is no organism that can handle diets that last for a lifetime, do you agree?
Instead of strictly restricting the calories of everything we eat, leaving the body weak and vulnerable to disease, the idea of food re-education involves nothing more than choosing the right foods for the right times.
When we learn to eat right and offer our body quality food full of variety, the results are permanent and go far beyond a few less numbers on the dummy.
All of this proves that, contrary to popular belief, eating well doesn’t have to be torture.
Quite the contrary: the process can be super pleasurable!
How to do a food re-education in 13 steps
Now, that you already have a precious little list with the foods that cannot be missing in your kitchen, it’s time to get to know some basic concepts of food reeducation to put into practice right now.
Check out!
1. Plan the menu
The first point is to think about what you like to eat. Yes, food reeducation should not be a punishment, suffering.
It is crucial to have tasty foods that please your taste buds. So, think about what you like to eat and that, of course, is healthy.
Afterwards, it is possible to do the shopping and prepare the daily food.
2. Organize your meals
Thinking beforehand what we are going to eat in our day is a way to have more control over our meals and avoid temptations.
After all, who has never been undecided about what to eat and ended up devouring a coxinha from the bakery, just because it was irresistibly within reach of our hands?
Impulse eating almost always leads us to quick and unhealthy options.
Therefore, separate your food in advance and always have the market up to date with snacks and healthy snacks .
3. Set times to eat
To have meals properly prepared, you also need to establish schedules. Re-education depends on discipline and constancy.
In that case, write down the times you go: have breakfast, lunch, snack, dinner and supper. Over time, you will see that the organism will become “automatic”, so to speak…
When it’s four o’clock in the afternoon, for example, you’ll probably be hungry, without having to look at the agenda and remember to eat.
4. Eat every 3 hours
Long stretches of time without eating will only make you attack the next few meals like a hurricane.
That’s because prolonged fasting leaves us with a lion’s hunger, in addition to making our metabolism much more lazy.
Therefore, eat something healthy every three hours: a piece of fruit, a portion of nuts or a fit snack can help.
5. Drink plenty of water
Water, in addition to having no calories, hydrates our body and helps to clean out toxins.
The ideal is to ingest at least 1.5 liters of water per day. If you can increase this goal, even better!
To increase the mission, also invest in unsweetened teas. They are great for health and help to deflate.
6. Eat slowly
Another very important point for food re-education is to eat slowly. For those who don’t know, the simple fact of chewing is already part of digestion.
Also, chewing time is directly linked to satiety . What does that mean? Those who chew more and better are not hungry for longer.
7. Don’t have food prejudice
Disgusting with food, fear of trying new things… all of that must be left behind!
Food prejudice happens when we put our foot down saying we don’t like some food when we’ve even tried it.
And many of them are very good for your health!
So how about opening yourself up to new experiences?
When we understand that our palate is highly adaptable to new flavors, it becomes easier to include new options in the diet.
8. Practice physical activities
Practicing regular physical activity makes us look more fondly at our own body.
Furthermore, the more we perceive the results of the practice, the more we want to enhance them with nutritious food.
Body and mind tend to walk in harmony, and a body full of endorphins will always prefer the healthier option.
9. Eat more homemade food
Real food. This is one of the big secrets not only for those who want to stay in shape, but also to prevent a series of diseases .
Homemade foods have less dyes, preservatives and chemicals in general. In short: they have less poison!
Another tip is to prepare your own food. Thus, we can better control the ingredients and the flavor that will compose our meal.
10. Decrease sugar consumption
Sugar, in addition to stealing all the flavor from food, is the great villain responsible for numerous modern diseases. Choose natural sweeteners like erythritol.
11. Eat consciously
Eat watching television or while reading the latest Facebook posts. Who never?
But eating consciously means paying attention to what you are doing, feeling the taste, smell and texture of food.
With this practice, it becomes easier to realize satiety, without surrendering to exaggeration and experiencing guilt.
In addition, eating with awareness generates more intimacy with food and a more accurate knowledge of your own preferences.
12. Don’t smoke
It is a general consensus that cigarettes, in addition to causing numerous damages to health, also strongly interfere with our taste .
And it’s impossible to have a healthy relationship with food if we can’t even taste it, right?
13. Look for a professional
Last but not least, have your dietary re-education assisted by a nutritionist.
This professional will know how to indicate the right portions and foods for each specific case, in addition to monitoring your entire evolution throughout the process.
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