1 .Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism
2 . Avoid processed junk food
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
3 . Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression
4 . Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance
5 . Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
6 . Eat vegetables and
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
7 . Minimize your sugar intake
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health