Weight Loss Rules That Work: Healthy Eating

The biggest problem with diets is that they deplete you, make you feel hungry, and, accordingly, a feeling of dissatisfaction grows, which makes you want to throw the weight loss idea far to the bottom of the closet. In addition, in the case of diets, the body begins to protest and return you to your routine, and even remembers how it was “starved”, and therefore will definitely keep more pounds and centimeters on your body in reserve.

Therefore, effective weight loss requires not diets, but rather proper nutrition. What to look for and what foods to choose that are not only tasty but also good for your body? Catch the selection.

#1 Reduce the amount of carbohydrates in your daily diet

To lose weight effectively, you need to reduce your sugar intake and cut out foods containing starch (carbohydrates).

First of all, you need to reduce the amount of easily accessible, simple carbohydrates or carbohydrates with a high glycemic index. Reducing sharp rises in blood glucose and, accordingly, sharp rises in insulin secretion allows you to reduce your appetite and not feel very hungry. Reducing the amount of carbohydrates is a quick, easy way to lose weight.

It is better to replace easily accessible carbohydrates with complex ones.

Instead of the usual white bread, eat whole grain, dietary breads. Eat brown rice instead of white rice. Pasta – from durum wheat. And remember buckwheat – it is a useful source of carbohydrates, fiber, vitamins and minerals.

Keep in mind. According to the rules of healthy eating, carbohydrates should account for 45-65% of the calories of your daily energy needs from food. If your daily energy requirement is 1600 calories, then 720-1040 calories are provided by carbohydrates. 4 calories are contained in 1 g of protein. So 720 – 1040 calories come in the form of 180 – 260 g of carbohydrates.

Do you want to lose weight? You need to eat fewer carbohydrates. If you combine reducing the amount of excess carbohydrates with moderate exercise, such as walking, your body will start to consume more fat, and you will start to lose weight.

#2 Add fiber

Include fiber, bran, and oilseed meal in your diet. You can add them to yogurt or salads. Fiber increases the volume of food, which makes you feel fuller faster. More fiber means a longer feeling of fullness, as well as better intestinal health.

#3 Eat protein

The protein requirement is calculated at 0.8 g per kg of body weight. Women need 45-50 g of protein per day, men need 55-60 g.

Alternatively, 10-25% of energy calories should come from protein. Vegetable proteins are less easily digested, so those who follow a vegetarian diet or fasting need to combine a variety of foods to get a full portion of protein.

Healthy proteins are found in:

  • lean meat: chicken (sternum fillet), veal, lamb.
  • fish: trout, salmon.
  • eggs: chicken eggs, quail eggs.
  • Legumes: lentils, beans, soybeans.

Keep in mind. Proteins are often touted as the best food during a diet because of the stronger feeling of satiety and satisfaction from protein foods. However, firstly, the body, which needs glucose, synthesizes it from protein, and secondly, we cannot eat more protein than we need, the kidneys excrete all the excess in the urine, or this “excess” is deposited in the form of salts.

#4 Healthy fats

Our body needs unsaturated fatty acids, in particular omega 3 polyunsaturated fatty acids, which can be obtained from oils.

The daily fat requirement can be calculated individually from the daily energy requirement. If it is 1600 calories, 20-35% of these calories should be provided by fats, i.e. 320-560 calories should be from fat. The daily fat requirement is 36-62 grams.

Healthy fats are in:

  • Flaxseed oil.
  • Olive oil.
  • Coconut oil.
  • Avocado.

#5 Eat sea fish

Fish is a source of omega 3 fats that are not found in other foods. Fish also contains a large amount of vitamin D and other healthy substances.

#6 Seeds and nuts

Seeds and nuts are a source of healthy fats, vitamins, and minerals.

Nuts are a healthy snack that perfectly satisfies hunger. Seeds and nuts can be added to salads, making them tasty and interesting. Of course, it’s worth remembering that nuts are also high in calories, so don’t eat more than one handful a day.

#7 Vegetables

Vegetables are rich in fiber and water. They are low-calorie foods that also contain a large amount of beneficial nutrients, unlike the “empty calories” of snacks, chips, and sweets. Due to their large volume, vegetables give us a feeling of satiety, fullness of the stomach, and pleasure from eating. And psychologically, we don’t feel like we’re restricting ourselves, that we’re lacking food.

Vegetables that are low in calories:

  • broccoli.
  • cauliflower.
  • cabbage.
  • Brussels sprouts.
  • tomatoes.
  • cucumbers.

#8 Eat fruit instead of drinking juices

Most juices contain added sugar, which serves as a preservative. Eat a whole fruit instead of juice or fresh juice. This way, you’ll get fewer calories and fiber, which will make you feel full and be good for your stomach and intestines.

Fruits with low calorie content (approximate amount per 100 grams of fruit)

  • watermelon (15 calories)
  • grapefruit (26 calories)
  • strawberries (27 calories)
  • raspberry (30 calories)
  • peach (30 calories)
  • melon (30 calories)
  • plum (36 calories)
  • pear (38 calories)
  • apple (45 calories)
  • cherry (48 calories)
  • apricot (52 calories)
  • orange (53 calories)
  • grapes (61 calories)
  • banana (85 calories).

#9 Probiotics, symbiotics and prebiotics

A healthy gut is important for health. Beneficial bacteria that help in digestion are found in yogurt, which is better to make yourself, as manufacturers may add sugar. Other useful foods are fermented vegetables and fruits: cabbage, cucumbers, tomatoes, and apples.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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