Click here for 9 best healthy diet tips

Ignore bread to lower your sodium intake

It doesn’t taste like it, but most bread is filled with salt—it’s one of the top sources of salt in the American diet. If you have high blood pressure, be careful with bread.”





Fruits may be better for you than veggies

People always say to eat your vegetables, but if you look at all the scientific data on long-term health and preventing chronic diseases, fruits have a slightly stronger protective effect than veggies





Coffee and green tea can boost metabolism

In a study of eight men, caffeine increased energy expenditure by 13 percent. Even better, “brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less.





Spread your protein throughout the day

Most people “can absorb only about 25 to 35 grams of protein at a time for muscle building and repair.” The rest will turn to fat. As a guide, 30 grams is equivalent to five eggs, four ounces of chicken, or 20 ounces of low-fat yogurt





Full-fat dairy may be better than low-fat

Studies suggest that people eating low-fat dairy either gained more weight or were at a higher risk for diabetes and heart disease than those eating equal portions of full-fat dairy





Pasta actually doesn’t raise blood sugar

Because pasta is extruded to make shapes, it takes longer to digest, so even though it has the same ingredients as white bread, it doesn’t cause a rapid sugar spike.” Overcooking or overeating pasta, though, will still raise blood sugar.





Eggs don’t really impact cholesterol

We now know your cholesterol level is determined largely by the mix of fats you eat, not how much cholesterol you eat. So it’s OK to have eggs.






Drink more water to burn more calories

Small studies show that drinking more water has the potential to boost metabolism. “It takes calories to process water, because everything we do takes calories. The more water, the more calories you need to expend. I suggest aiming for around two liters a day.





Don’t be afraid of fat

In one study, we put overweight young adults on a low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds, and avocado. On the low-fat diet, their metabolism crashed. On the low-carb, high-fat diet, their metabolism didn’t slow at all





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