Principle #6: Don’t forbid your favorite foods. Deprivation causes cravings. It’s better to eat small amounts, but without feeling guilty. The 80/20 rule is the golden rule: 80% of your diet should be healthy food, 20% should be enjoyable.
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Principle #7: Cook at home. This gives you control over ingredients and reduces your intake of salt, sugar, and hidden fats. Even simple dishes like vegetable soup or baked fish are healthier than restaurant fare.
Principle #8: Listen to your body. Eat when you’re hungry, stop when you’re full. Don’t eat “because it’s 1:00 PM” or “because there’s leftovers.”
Principle #9: Don’t chase superfoods. Chia, spirulina, and matcha aren’t panaceas. The foundation of health is basic foods: cabbage, carrots, apples, buckwheat, eggs, and kefir.
Principle #10: Enjoy your food. Healthy eating isn’t a sacrifice, it’s a commitment. When you eat with pleasure, without stress or guilt, your body responds with energy, mental clarity, and a stable weight.