If you want to lose weight, you don’t have to starve. Because even if many diet concepts, from Atkins to the low-carb diet to the Paleo diet, promise rapid weight loss in a short time, a mindful and healthy diet is the most successful method for long-term weight loss.
Especially monodiets, in which one food is in the foreground – examples of this are the potato or cabbage soup diet – can lead to malnutrition due to their one-sidedness and are therefore not suitable in the long term. These crash diets rarely have a lasting effect, but only ensure short-term weight loss. Often the famous jojo effect the result as soon as you fall back into your old eating habits.
A balanced diet helps to lose weight
The German Nutrition Society (DGE) recommends long-term weight loss based on a combination of dietary and behavioral changes and increased physical activity. Eating a nutritious diet and exercising 30 to 60 minutes a day will help regulate weight.
Ideally, all food groups should be combined, that is, vegetable and animal foods and fats. Plant foods in particular are low in calories, but packed with vitamins, minerals, and fiber.
In addition, the DGE recommends at least three servings of vegetables and two servings of fruit a day. The vitamins, minerals, and fiber in fruits and vegetables give you energy for the day. Also included are legumes such as lentils, chickpeas, beans, and unsalted nuts.
An adult must at least 1.5 liters of water or tea without sugar per day to drink. Cravings don’t stand a chance. Sugary drinks and alcohol should be avoided. If you like a little sweetness, you can switch to juice sprays.
Of salt and sugar you should consciously eat less. Sugar is mostly found in processed foods and sugary drinks of all kinds. Anyone who cooks fresh and avoids finished products saves calories and reduces the risk of obesity, type 2 diabetes mellitus and tooth decay.
Salt is mostly found in processed foods and cured meats like hot dogs and cheese. In large amounts, salt increases the risk of high blood pressure and cardiovascular disease. If you want to eat mindfully, you should cook with little salt and you will find that individual foods taste much more natural.