Day 1: Analyze your eating

A food diary is a great tool in increasing the awareness of how much we eat, how often we eat, and exactly what we eat. Seeing your habits in black and white will give a true idea of the cause and effects in your diet. This is a vital step to switching from a mindset of dieting to a focus on lifestyle change.

A good food diary should record more than just calorie intake. Use it to record the emotions, situations, and triggers that cause you to overeat or make poor food choices. Once aware, reviewing a food diary will allow you to plan alternate activities to eating before the eating behaviour or situation arises again.

Day 2: Feed your cells

Our bodies have trillions of mitochondria— components of our cells that crank out adenosine triphosphate, the molecule essential to all metabolism and energy creation. To keep them “fat and happy,” try to eat a diet high in the B vitamins (including B6, B12, folic acid, niacin, riboflavin and thiamine).

Most people consuming a varied and balance diet of whole-grains, meat, chicken and fish will be consuming enough B-vitamins.

Day 3: Sip it good

One of the corner stones of a healthy diet and clean system is good water intake. Toxins building up will contribute inflammatory responses. Aim for at least 8 glasses (or 2L) of water per day. You can drink water with slices of lemon or orange and fresh mint leaves for a refreshing drink, or add lemon juice to a cup of hot water in the cooler months.

Day 4: Start strong

Eating soon after you wake up will awaken the body and kick start your metabolism for the day. Start the day with a well balanced breakfast of lean proteins, complex carbohydrates and healthy fats for sustained energy levels.

Good options:

Oat based cereals - without sugar - with milk and pumpkin seeds or nuts

scrambled egg on whole meal bread

berries and plain yogurt sprinkled with some nuts and seeds
Day 5: Eat regularly

Eating more frequently is generally beneficial for a number of reasons. Eating more often helps maintain a steady level of blood glucose levels which helps give us steady energy levels throughout the day.

Steady energy comes from steady intake of foods. I usually recommend 3 meals and 2 snacks per day. However, those consuming higher calorie counts may choose to divide their calories equally over 5 to 6 meals.

For example, a person consuming 2000 calories per day may prefer to eat 5 meals consisting of 400 calories each rather than eat three enormous meals and have 2 smaller snacks.

Day 6: Cut back after 7pm

If you know that you tend to eat a lot in the evening hours, even if you're not very hungry at the time, it can be an effective weight management strategy to set a "cut-off" time for yourself. For more personalized diet advice, speak with your physician.

Day 7: Just brew it!

Recent revelations about the power of green and white tea are impressive. One of the most useful properties of the surely is the relaxing effect as stress can spur on the inflammatory effect. Furthermore, it is loaded with antioxidants which fight against free radicals, all the bad guys present in an inflamed body. Even when you are using it just for comfort, don’t hold back.