Healthy diet, or what is worth eating?

Although obesity cannot be contracted, it is one of the diseases that is spreading at an alarming rate. According to some, this is the biggest epidemic of the 21st century. The first thing that comes to mind when we want to try to fight obesity is a weight loss diet. What should we eat to lose weight and maintain a healthy body weight? What is the best reduction diet?

So… How To Lose Weight Fast?

Online forums are full of questions about how to lose weight fast. “Lose 10 kg in a week” or “20 kg less in a month” – the headlines of some articles encourage. Unfortunately, it’s not that simple. Regardless of whether we want to lose a few extra pounds or we have a more serious problem with obesity and take medication for obesity, the process of losing weight always requires patience and perseverance. The time it takes to gain a healthy weight will depend on the amount of accumulated body fat. Let’s not be fooled by miracle diets, starvation or dubious cleansing treatments, because we can only harm ourselves. Healthy weight loss that does not cause the yo-yo effect and does not negatively affect the body is usually associated with weight loss of 0.5-1 kg per week.

A sudden change in diet and physical activity may initially result in greater weight loss, especially in people whose BMI indicates obesity (BMI over 30). However, there is no point in counting on the fact that a healthy and effective weight loss diet will allow us to achieve the desired effect in a few days. So it’s time to set yourself up for a permanent change in your eating habits. Only in this way are we able to achieve long-lasting effects and avoid sudden spikes and drops in body weight.

Weight loss diet and healthy food

When asked what to eat to lose weight, many people will answer – preferably less or not at all. Nothing could be further from the truth. To lose weight, you need to eat and not necessarily as little as you might think. The key to success in this case will be a balanced diet and properly selected products. The menu of a slimming diet should include ingredients with the lowest possible energy (calorie) density, while at the same time having the highest possible nutritional density. These are those that are characterized by a low content of kilocalories per mass, but a high level of valuable nutrients. Thanks to this, the meal can be filling, and at the same time have a positive effect on health and figure. Therefore, we do not have to worry that we will be hungry forever while following a slimming diet. Meals should be eaten more often, and their volume does not have to be small at all for the food components to be low-calorie and properly balanced.

Kycalories supplied from food should come from: protein (about 10-15%), fats (about 25-30%), carbohydrates (about 50-60%). Our daily menu should also include the right amount of fiber, vitamins and minerals. Which foods have a high and which low caloric density? To put it simply, low energy density is due to the high water content of products, while high energy density is determined by significant levels of fat and sugars.

Weight loss diet – what to eat on a diet?

Foods with a low caloric density that should be consumed during a weight loss diet include:

• Vegetables – the low calorie content of vegetables is due to the fact that they contain a very high water content. You can easily enlarge the dinner with a double portion of vegetables, in favor of reducing the portion of meat or other extras. They are also perfect as snacks. The best nutritional value can be found in fresh vegetables.
• Fruits – the best fruits in a weight loss diet are fruits with a low glycemic index. This means that after consuming them, blood glucose levels do not fluctuate much, which in turn does not lead to a feeling of sudden hunger. Fruits are mostly low in calories, but you should be careful with their amount and type. It is better to choose fresh or frozen than dried or in syrup. Try to compose your meals accordingly by eating fruit accompanied by a source of protein (for example, natural yogurt, buttermilk, kefir, skyr yogurt) and the addition of healthy fats (for example, nuts, almonds or seeds).
• Meat, fish and other sources of protein – white meat, lean fish, eggs and legumes are good sources of protein and contain little fat.
• Low-fat dairy – milk and dairy products are effective in supporting weight loss. They are a source of valuable calcium, protein and vitamins. So you can easily consume milk, low-fat cottage cheese, white cheese, buttermilk, natural yoghurts or kefir.
• Whole grain cereal products – they are a source of carbohydrates, fiber, vitamins, magnesium, zinc and iron. Therefore, the diet should include wholemeal pasta, coarse groats, brown rice, wholegrain bread, or whole grain cereals.
• Olive oils and healthy fats – vegetable fats with a high content of mono- and polyunsaturated fatty acids will work well in a slimming diet. They have a beneficial effect on the circulatory system and cholesterol levels.

In the weight loss process, the type and amount of fluids consumed are also important. It is worth drinking about 2 liters of fluids a day. It’s best if it’s still mineral water. Due to their high calorific value, you should avoid sweetened drinks and limit the consumption of 100% juices. Coffee and tea also have no calories, but sugar, honey or creams added to them are products that you should watch out for during a weight loss diet.

It’s a good idea to always have a bottle of water with you and sip from it without restriction during the day. Thirst is often confused with hunger and in many cases it is the lack of proper hydration that makes us reach for more snacks. So when you start to get hungry, try drinking a glass of water first.