If you are overweight, just counting calories is not enough. If you want to lose weight, you have to structure your meals and change your diet permanently: eat more of the right things and less of the wrong ones.
Losing weight permanently only works with a change in diet – preferably in small steps. A change is not a diet, but a permanent change in routines and habits. What you eat, when you eat, and why you eat need to be put to the test. The last point is often decisive for the success of the project because food does not only have the function of satisfying hunger. It satisfies emotional needs. Eating mindfully is, therefore, part of success.
Reduce sugar permanently if you are obese
Dealing with sweets and sugar in ready meals also plays a key role. Humans are programmed for sweets. Many people find it difficult to give up sugar overnight. Sugar substitutes such as xylitol or stevia are not a long-term solution because, according to current studies, they maintain the craving for sweets and are suspected of having a negative effect on intestinal flora.
Cook fresh and avoid ready-made products
On the other hand, retraining of taste is promising in the long term. This works by reducing sweetness step by step: for example, “stretch” purchased fruit yogurt more and more with natural yogurt or add less and less sweetness when baking. Banning ready-made and convenience products from the kitchen: Whoever cooks fresh, for example, according to our slim recipes, saves unnecessary calories and, with the right tips, also unnecessary effort.
A good start to the change in diet can be rice days: days with three rice meals. They support weight loss and sensitize the taste buds.
Eat only a few meals – but they fill you up well
Nutritional therapy for overweight means above all:
- Eat only with the main meals (i.e. only two or three times a day)
- switch to calorie-free drinks (water, tea, black coffee)
- no snacking (this also applies to high-calorie drinks: no milk coffee, juice, etc. in between).
Instead, eat the right thing that also fills you up (see table below):
- more vegetables (satisfying by their volume alone and containing healthy fiber)
- good oils (olive oil protects the vessels, linseed oil provides anti-inflammatory omega-3 fatty acids)
- high-quality sources of protein (eggs, fish, lean poultry, dairy products, but also legumes and mushrooms ensure long-lasting satiety).