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Tips To Stay Healthy While Restricting

Many of the dangerous side effects of eating disorders stem from malnutrition. While restricting calories alone can make you feel under the weather, eating junk food will make you feel like utter trash and get sick even faster. I've also noticed that I lose weight faster when I'm eating a fairly healthy diet high in protein and low in fat and carbohydrates and devoid of dairy. The sugar in carbohydrates causes your insulin levels to spike and then fall rapidly. They basically give you energy for a short amount of time before you crash and burn. Also, too many carbohydrates in your diet means any excess not burned off will be stored as fat. While it's perfectly fine to treat yourself to junk every once in a while to ward off binges, your daily diet should consist of the most nutritionally dense foods you can find. You should also take a daily multivitamin, iron pills and calcium pills.

Healthy foods you should include in your diet:

Fruits:

Berries
Melon
Oranges
Apples
Pears
Apricots
Peaches
Mangoes
Grapes
Papayas
Bananas
Coconut
Pomegranates
Cherries

Vegetables:

Kale
Spinach
Arugula
Swiss chards
Collard greens
Cucumbers
Peppers
Tomatoes
Broccoli
Cauliflower
Green beans or string beans
Asparagus
Radishes
Beets
Mushrooms

Protein:

Low fat or fat free cheeses
Eggs
Beans
Tofu
Nut butters
Nuts
Lean white meat chicken, turkey and fish
Seitan
Vegetarian mock meats
Tempeh

Carbohydrates:

Whole grain and multi grain breads and pasta
Brown rice
Old fashion steel cut oatmeal
Yams
Sweet potatoes

Fats:

Avocado
Oils
Olives

Dairy Substitutes:

Almond or Cashew milk
Soy milk
Soy yogurt
Soy cheese

Foods to stay away from:

Coffee
Energy drinks
All dairy
All desserts/sweets
Starchy vegetables like white potatoes and corn
Popcorn
White breads and refined sugars
Red meat (pork, beef and lamb)
Anything fried
Bacon
Salad dressings, gravies and condiments
Frozen dinners/pre packaged foods

Vitamins:

A daily multivitamin is good for your overall health
Iron Pills are good to prevent the loss of your period and anemia
Calcium pills are good for your bones

More health tips:

Alternate the foods you eat so that you get a little bit of everything in your diet.
Have a homemade green smoothie everyday or every other day.
Drink at least eight glasses of water a day to keep your skin healthy and clear.
Eat at least 50 grams of protein a day to prevent hair loss.
Exercise but not too much.
Remember that health comes before calories. You are better off eating 200 calories worth of sautéed vegetables than 150 calories worth of chocolate ice cream.
Plan your day's food in advance so that you can make sure it has a variety of healthy foods incorporated into it.
Get blood tests done every few months or whenever you feel under the weather to make sure your health is not failing.
Do not exercise when you are feeling sick.