These 7 Eating Habits Will Change Your Nutrition Instantly | Ronan Oliveira

Today you decide you're gonna eat healthy, but then friends come over and they ask, let's order pizza. And you go like, okay, you know, you know what foods are good for you. But if you feel out of control and repeating those old patterns in late night eating or sugary foods, you don't need more knowledge. What you need is to master a few habits that allow you to take practice into what you already know. The habits that I'm gonna share with you in this video are the ones that helped me take control of my nutrition, that I learned with people that were doing this a lot better than I was. And I'm very grateful for this. And stay with me until the end of this video because I have something very important to ask you. Alright, let's get started. The first habit is about planning what you're going to eat. But then you say, ah, yeah, he's talking about a meal plan and all that kind of stuff. No, not necessarily. My point is to use the part of the brain that is the wisest to make that choice for you. You know, when you see food in front of your eyes, there's a more primitive part of the brain that drives you to choose whatever has more calories because that's a survival mechanism. Now what happens most of the time you are there working, sitting, and then your brain goes like food. And then you open the fridge or open the cupboard and, and you look at those things and ask, what do I feel like having right now? At that moment that primitive part of the brain kicks in and is driving you to make choices that even though you have vegetables in your fridge, you end up picking up the Mac and cheese again. So what I want to ask you to do here is this habit. Go as far as planning your week in advance and then preparing meals in the weekend. But you don't need to start by that. All you need to do is when you're there sitting, working, your brain goes like food. Before you open the fridge or the cupboard, pull out your phone and write down the answer to the question, what is the healthiest thing I can give my body right now? Answer that and then open the fridge and pick foods accordingly. Just that will engage the prefrontal cortex. That is the part of the brain, the most advanced part of the brain, that is the, the one that makes the wises decisions. And you see that more often than not you pick the vegetables and the fruit and you feel satisfied about it. Now you are in control. But let's suppose that you say, I really love my Mac and cheese. This leads us to our next habit that is to take a break from food attachments. Now, I have a cousin. She started a nutrition program with Mindvalley. She said, I am ready to make a change in my life as long as no one touches on my morning toast. That raises a little flag. Someone can lose weight and be very healthy by having toast every morning. I know it. You know it. It's not about that. It's about having foods that bypassed our judgments that we make that they made into our autopilot. It's out of our control already. No, I'm gonna ask you this. What is a type of food that you feel a little bit apprehensive of not having? Maybe the Mac and cheese, maybe the toast. What about coffee? To me, it was sweet potatoes. You know, I love that stuff. I want to have it at least once a day. If I finish a day and I didn't have sweet potatoes, there was this little feeling of unease. And I know it's one of the healthiest types of carbohydrates. It's not about that. It's about I don't want to have a food that made into my autopilot that I'm making unconscious choices about, because then I am not in control. And so the idea here, I'm not asking you to get that food and remove it completely from your life. What I'm asking you is this. This is how you get started in this habit. Get that food that you feel a little apprehensive of not having anymore. The next meal that you have it, before you eat it or drink it, ask yourself, what is the worst thing that can happen if I don't eat it right now? Think about that and still eat it the second time. Ask yourself that question and then have half of the portion. And in the third time that you would have that, replace it all together by something else and do this for long enough that you don't feel that drive, the unconscious drive to have that food all the time or every day. That is no longer a habit, Unconscious behavior. It may be a week or it may be a month. After that, you reintroduce that food. But now you are having it because you want it and not because this is just something that you do. The third habit is practice cooking. And, you know, you may be thinking right now, hey, I have my. You know, I eat out, and I get food delivery all the time. I'm doing fine with this, thank you very much. I don't want to cook my food. And that's totally fine. The main point of this habit here is not for you to cook everything if you don't want to, but it's for you to be ready for when it's needed. Let's say that it's late at night, food delivery is closed, or you want to have something different to eat. If you don't know how to prepare stuff yourself, you will end up at the convenience shop in the gas station. And if you're trying to take control of your eating, that's the last place that you want to be. The way you get started in this habit is not by going to a cooking class or anything. The way you get started is that you need to know at least how to prepare some protein, and you need to know how to prepare some fiber, some vegetables, because carbohydrates and fat you find everywhere. But these are the things that you need to make sure that you're providing your body. So pick one ingredient. This is how I did this. I wanted to increase the amount of fish in my diet, and I didn't know how to prepare it, and I didn't want to get food delivery every time I wanted to have fish. So every Saturday, I went to the grocery shop and I picked three fishes that I had never seen in my life before, brought them home, and then I googled recipes to bake fish that are easy, quick. And then I added something like paleo or whole foods, because these terms will guarantee that the recipe will not have sugar or processed ingredients that I don't want to have. And then I tried these three recipes every Saturday. After a month, I had done almost 15 types of baked fish. After a month, I already mastered one recipe that was easy, it was convenient, and it was delicious that I could make it on my own. So pick eggs, for example, pick chicken breast, and try 15 different recipes over a course of a month. After you master preparing a meal that has protein, then think about how you prepare vegetables. Pick one vegetable, what can I do with broccoli? That is easy, that is simple. And then something like paleo, whole foods that remove the ingredients that you don't want. Try 10, 15 ingredients of that we will find one that you love it. And then you move to the next type of food. But then you say, yeah, I tried this recipe with broccoli, or I googled it, and half of them have cream cheese, and I don't want to have cream cheese. So this leads us to the next habit. The fourth habit is to master one meal at a time. Now we are already preparing, you know, the process of Preparing your own food. Your next focus is to get one meal and master that one meal. The main mistake here is when we try to improve our nutrition, a lot of people just change everything, everything that they eat and all meals at once. It becomes overwhelming. Do something different. Pick your first meal of the day. Breakfast. Your main goal now is that you master making that breakfast. That complies to a couple of points in the checklist. One, you gotta be able to make it yourself. Second, it needs to have a source of protein. Third, it needs to have a source of fiber. Fourth, you need to try enough variations until you find that you love it, it's delicious. And then fifth, you need to try different variations and recipes until you find something that is also easy and convenient to make. If you try enough options, you will find this combination and then that breakfast is mastered. And it becomes something that can compete with with food that comes ready and available to you because it's something that you like. It's easy to make something that you prepare yourself and gives your body what it needs. Breakfast is mastered. Now you move to lunch and do the same thing. And then you move to dinner. And then you say, yeah, but I don't want to have the same meals every single day. That's right. After you finish mastering each one of those meals, you go back to breakfast and come up with version 2. The main idea here is that you have your go to options whenever needed. But then you say, yeah, but again, I don't want to cook all my meals. Now I'm getting into this rabbit hole. I want to order and eat out. This leads us to our next habit. Our fifth habit is to master meals. But when you go out to eat or when you ask for delivery, so you do the same process. First, find a restaurant that can find one dish that gives you majority of protein and fiber. And again, I focus on these things because when you eat out, the easiest thing is to find carbohydrates and fat. It's harder to find protein and fiber. So focus on those two things first. And something that is, that is delicious, that you really love and something that is cheap. Seek. Search for this meal once you find it. Now go for a delivery service. Find a delivery service that gives you a meal that fulfills those checklists. Now you have two meals whenever you eat out. Whenever you ask for delivery, you already have something that matches this perfectly. Then you are in control. If you want more, you just repeat this process with different options. The sixth habit is to start reading food labels. You know, because now you go with this intention. And you want to control what you eat. And you go and you pick the healthiest food in the grocery shop. And that is amazing. But sometimes there are ingredients that come with that that are hidden and that you don't know, and they're bypassing your judgment, not because it's not your intention, but because you're just not aware of them. And here you don't need to go all the way and spend five minutes on each thing that you hold looking for carbohydrates and fat and protein and all this. And there are three things that are the first ones that you want to focus on. One is looking for sugar in the ingredient list. Second is looking for hydrogenated oil in the ingredient list. And third is the amount of sodium. So let's get the peanut butter, for example. You look at peanut butter says, no cholesterol, amazing healthy food. And then you go for the ingredient list and you say that, and you see that the second is ingredient is sugar, and the third is hydrogenated oil. This means it's another word for trans fat, that there's nothing good that comes from it, Just a lot of inflammation to your body. I'm not saying don't have peanut butter anymore. I'm just saying get the very next product and find one that doesn't have sugar in the first, the second ingredient, or hydrogenated oil either. The order of ingredients is very important because the first ingredient is the one that is the most abundant. The second ingredient is the second most abundant. So that's how you know, pick another peanut butter that doesn't have sugar as one of the main ingredients or hydrogenated oil. And then you say, okay, I'm gonna make a nice dinner with maybe some tuna. And you got some chili tuna. It's a source of protein. And then you look at the ingredient list and you see that sugar is part of the second most abundant ingredient. You can still get tuna. Just get a tuna that doesn't have sugar in it. And for your. And then you say, ah, but I am getting a protein from a vegan source. So here is a can of beans. And when you look at the. At the ingredients list, you see on the second, third, the fourth and fifth ingredients, Sugar is here in beans and chickpeas. And if you want to make a brake sauce, for example, you look into a nice yogurt and you see berries in it. Yeah, berries. They are low sugar fruit. And so that's good for me. Right? And then you look for the ingredients. It has berries as the second most abundant ingredient. But then it has added sugar after this so that it makes the taste nice. And this is something that bypassed your intention. You can just get another yogurt that doesn't have sugar in it, and you still have the product that you wanted in the beginning. And then you are asking, you're thinking, okay, so what is the seventh habit? The seventh habit is the one that you are going to tell me. So here's what I want you to do. If you have a eating habit that you are grateful for, have learned or developed it, tell me what it is in the comment section and then go and you scroll down in the comment section, read other people's comments, because you're gonna find what their advice of a eating habit is. And you're gonna find one of these habits that you know matches what you want. And that will be your seventh habit. And one important thing here is that once you start practicing a habit, now you want to master it. We want to go deeper in it. So I'm trying to decide between two videos that can help you take further steps. And I want you to help me choose which is the one that I'm gonna make first. You know, we can go deeper into the habit of practice cooking. You know, a couple of ideas of recipes that are quick and easy to get started, to give protein and fiber and all that kind of stuff. So this is one of the possible next videos. The other one goes deeper into the reading the labels or doing groceries. When you go to a grocery shop, how do you find the things that are good for you, that are also pleasurable, that also make wise decisions there? This is the second idea of video. Let me know in the comments if you prefer video number one and video number two, and I'll find the one that has more votes, and I'll make that one first. If you are interested in mastering your nutrition, then you can subscribe to the channel because I'm making more videos in that direction every week. I'll talk to you in the comment section and I'll see you in the next video. Second habit. That is practice. Is it? Is it? It's not the sixth habit. Sixth. Yeah, right. English just disappeared from my mind for a second. The ordn. And here's the thing that at the end of the video, Casper, once more, Sam.