Morning habits that changed my life

1/coffee and green tea:

coffee and green tea are a few of the natural substances proven to help in fat burning they help feel less tired and increases energy levels.

every day in the morning, after one hour from waking up, I take a cup of coffee with my breakfast then go-ahead to the gym.

sometimes I add another cup of tea or coffee if I decided to work out after having lunch. or have a green tea with fresh mint before going to bed.

2/ dates:

fruits are an excellent natural source of fiber and vitamins,  it helps you stay full for a long time.

having fruits for breakfast or as a snack is an excellent way to lose weight.

Dates provide your stomach with the longest satiety, which makes them a good snack option to prevent overeating and binging on unhealthy foods. they are also rich in Vitamin B5 which is perfect for endurance and boosting stamina.

every morning I add to my breakfast either 3 to 5 dates. or before working out. dates have a good amount of fibers that keep your energy level high.

3/Bananas:

 they provide a range of vital nutrients and are a good source of fiber. They are one of the best vitamin B6 fruit sources 

Your body can absorb vitamin B6 quickly, it is excellent for preventing constipation, and helping your digestive health.

  banana is an excellent pre-workout snack. I usually have one with a piece or two of dark chocolate.

4/bsissa:

     It is a traditional Tunisian food that exists almost in every Tunisian home. it is basically a mixte of different grinded grains, nuts, and spices, together: almonds, Tumeric, condiment, lentils, wheat, barley,  hummus... with some oil and sugar. 

  It is a very healthy breakfast that makes you feel energized and full for a long period of time.

   I know that "bsissa" doesn't exist in a lot of countries, so having few nuts such as almonds, walnuts.. will be enough. they are perfect low-calorie snacks and extremely healthy. They are extremely nutritious even if consumed in small amounts

   Studies have found that eating nuts regularly may even help people from putting on extra kilos in the long run and prevent the risk of obesity.

5/ vegetables: 

   Vegetables are an excellent source of various vitamins and minerals that can do wonders for your body. It is important to have a diet rich in vegetables as it can not only provide your body with essential nutrients but also helps in keeping your skin healthy and nourished. The good thing is you can cook vegetables in different ways: baked, cooked grilled...

you can make couscous with vegetables.

vegetable salads with spaghetti.

vegetable soup with chicken.

you can also bake cakes: there are a lot of recipes for making cakes with carrots or pumpkin.

I tried and still trying to include vegetables in every meal, my refrigerator is full of pepper, pumpkin, broccoli, potatoes, carrots, lettuce...

6/ white meat:

  Chicken is high in protein and lower in fat compared to other animal sources like beef. 

  When we think chicken, we often refer to white meat. White meat, primarily chicken breast, is a wonderful helper for people who want a low-fat, and high-protein diet.

  However, we can’t forget the dark cuts. While white meat is lower in fat than dark meat, dark meat is higher in iron, zinc, selenium, and B vitamins.

I usually have white meat, but that doesn't mean that dark meat is forbidden, when there is an opportunity to eat beef, i just eat because I know that it contains a lot of benefits on my health that white meat doesn't have.

7/ seafood:

 fish also is a great source of protein that is low in both fat and calories. A better option than beef, a 3-ounce serving of fish has less than 200 calories and is easier to digest than other types of meat since it contains a much lower content of connective tissue.

8/ detox drinks:

  First, you need to put in mind that detoxing doesn't mean losing weight. you can have detox drinks and don't lose weight. 

   Detox is a way that helps in cleaning your body from toxins in a very natural way. 

  It really should be a lifestyle change where the focus is more on eating clean food. It results in the cleansing of the body, nourishing and recharging it. people should first focus on reducing the toxin load to the body than eating such foods, which can provide healthy nutrients that will help in refueling the body.

so, with detoxifying, moving your body, and having a clean diet. you will notice differences from the first week.

How to make detox?

all you need to do is to prepare a bottle of water and put some slices of lemon, cucumber, strawberries, and fresh mint to add a flavor.

when should I have detox drinks?

At any time you want. it is better to have it in the morning before having breakfast, or during your workout.

9/ dark chocolate: 

   Dark chocolate contains several beneficial compounds like polyphenols, flavonols, and catechins, it’s often hailed as a health food.

   Researchers suggest that dark chocolate could help improve your body’s sensitivity to insulin, the hormone responsible for shuttling sugar out of your bloodstream and into your cells where it can be used for energy.

 Studies have shown that dark chocolate may be able to reduce cravings and promote feelings of fullness, which may help support weight loss.

  Having 2 slices of dark chocolate with some nuts or fruits as a snack is very effective to control hunger and reduce your appetite.

 you need to know that a healthy diet is eating everything you want with portion controlling. if you want whether losing or gaining weight you just need to play with the calories you take.

Eat in a calories deficit if you want to lose weight.

to gain weight, do the opposite.

always put in mind that every meal you take has to be full of carbs, proteins, and fats.