One of the easiest, most powerful tools in changing your diet is the concept of “crowding out.”
Quite simply, you just add healthy foods to what you’re already eating. The healthy foods fill you up so that you don’t eat as much of the less healthy foods.
Let’s say you’re going to have a cheeseburger and fries for dinner. You could choose to deny yourself what you want, but chances are you’ll continue to crave it, and will eventually cause you to cave in a moment of weakness and hit the drive-through.
Instead, you can make some better choices- cook at home, select better quality ingredients, and maybe choose a healthier way to make it. For example, use ground bison or grass-fed beef, grill it, put on some quality organic cheese, and bake your fresh-cut fries instead of deep frying.
Next comes the crowding out. Add something to the meal that will fill your plate and your belly. Maybe start with a salad, or have a side of grilled asparagus, or some sauteed mushrooms and onions. You’ll feel better, having more fiber and micronutrients. You’re not sacrificing your cheeseburger and fries, but by adding some vegetables you will be full before eating as many fries.
With these small changes, behavior will start to change. Increasing vegetables, improving quality of meats and starches, and controlling the cooking methods will shift your diet and your overall health!