Eine ausgewogene Ernährung spielt eine wichtige Rolle, um gesund zu bleiben und langfristig Gewicht zu reduzieren. Oftmals wird das Abnehmen jedoch mit einer strikten Diät oder dem Verzicht auf bestimmte Lebensmittel in Verbindung gebracht. Dabei geht es jedoch vielmehr darum, das richtige, gesunde Essen zu wählen und auf eine ausgewogene Kalorienbilanz zu achten. Eine gezielte Auswahl von Lebensmitteln und eine angepasste Mahlzeitenplanung können dazu beitragen, dass Du Dich satt, gut und zufrieden fühlst, ohne dass Du unnötige Kalorien aufnimmst. Wir werfen in diesem Beitrag gemeinsam einen Blick auf die Bedeutung von Essen zum Abnehmen und wie man erfolgreich Gewicht verlieren kann, ohne dabei auf eine ausgewogene Ernährung zu verzichten.
Basic principles
A successful dietary change to lose weight is based on three important principles:
- the energy balance,
- the Macronutrient distribution and
- the sufficient supply of micronutrients
The energy balance describes the relationship between the amount of calories consumed and the energy expenditure. To lose weight successfullyyou have to achieve a negative energy balance, i.e. take in fewer calories than you consume.
A balanced distribution of the macronutrients carbohydrates, fats and proteins is also important in order to absorb the necessary energy and maintain muscle mass. While carbohydrates and fats are good sources of energy, proteins are essential for the maintenance and development of muscles. Protein and high-quality fats are very important in a diet to keep you full. A low carb diet is ideal here, in which the carbohydrates are reduced so that the blood sugar level remains constant and there is less hunger during the diet.
In addition, sufficient micronutrients such as Vitamins, minerals and trace elements should be supplied in order to metabolism and bodily functions and bodily functions. A targeted selection of foods and healthy meal planning can help you to feel really good, full and satisfied and also to lose weight in a healthy and sustainable way.
The low carb diet is also used in the food cleansethe sustainable concept for weight loss. This allows you to enjoy delicious meals despite your diet, without having to plan ahead, shop and spend ages in the kitchen. You cover your nutritional requirements in a very simple way. What's more, all meals are 100% vegan and can be prepared in less than 9 minutes.
Do you love cooking and are you looking for healthy recipes? Then we have some super tasty low carb recipe ideas for your everyday life so that you can easily put together your own nutrition plan. More recipes you can also find on our blog and on our Instagram channel.
Food to lose weight
There are numerous foods that help you lose weight and at the same time promote a balanced diet.
- Fruit and vegetables are an important basis, as they are rich in fiber, vitamins and minerals and at the same time contain little energy. In particular, vegetables such as broccoli, spinach, tomatoes, peppers, lettuce and carrots should be preferred. Fruit should be eaten in moderation due to its sugar content and then preferably as part of a meal or immediately afterwards.
- Protein-rich foods such as meat, fish, eggs, pulses and dairy products are also important components of a healthy diet. They help to maintain and build muscle mass and provide a long-lasting feeling of satiety. They are also important sources of essential amino acids.
- Healthy fats should also be integrated into the diet. These are mainly unsaturated fatty acids, which are found in nuts, seeds, avocado and fish. They are not only important for a balanced diet, but can also have an anti-inflammatory and cholesterol-lowering effect.
By focusing on a varied combination of these food groups, you can create a balanced diet and successfully lose weight at the same time. However, it is important to pay attention to moderate portion sizes and an appropriate calorie intake in order to achieve a negative energy balance and thus support weight loss. How does this work?
With delicious recipe ideas for losing weight
Here we have for you delicious and healthy recipes with lots of vegetables that will give you the best support you in losing weight:
Meal planning and sufficient water for a successful diet
A careful meal planning is an important part of a successful dietary change to lose weight. Regular meals with sufficient protein are particularly important in order to regulate the metabolism and avoid food cravings. Snacks should be avoided as far as possible in order to blood sugar levels stable so that fat burning can continue. If you still need a snack, vegetable sticks, nuts or natural yogurt with berries are a good choice. Fruit, on the other hand, is usually not filling enough on its own and also leads to a rise in blood sugar. Here you can find more tips and recipes for healthy snacks for your everyday life.
Also the drinking also plays an important role in losing weight. Water and unsweetened drinks such as herbal teas or unsweetened coffee are ideal thirst quenchers as they contain no calories and can hydrate the body sufficiently. Sugary soft drinks and fruit in juice form, on the other hand, should be avoided between meals as they contain a large amount of sugar and therefore cause blood sugar levels to rise quickly. However, you can treat yourself to a small amount of protein and fat with a meal from time to time.
Avoid weight loss traps
When losing weight, various traps can lurk that can hinder or even destroy your success. A conscious diet and avoiding weight loss traps is therefore particularly important.
One common traps are hidden caloriesthat can be found in many foods. These are calories that often go unnoticed, for example in sauces, dressings or snacks. One conscious choice of food and a close look at ingredient lists can help to avoid these hidden calories.
Ready-made products and fast food are often high in calories, sugar and fat and can therefore quickly lead to a negative energy balance. A healthy and balanced diet should therefore be based on fresh and natural foods that you prepare yourself. However, there are already healthy, quick Healthy Meals from LiveFresh as an alternative. Not only do they take less than 9 minutes to prepare and are delicious, they are also healthy and ideal for losing weight.
Alcohol and soft drinks often contain large amounts of sugar and can therefore quickly lead to excessive calorie intake. It is therefore advisable to avoid alcoholic drinks and sugary soft drinks or only enjoy them in moderation. If you want to enjoy them from time to time, have them with or after a meal with protein and high-quality fats to prevent your blood sugar levels from rising too high.
Emotional eating is another weight loss trap where food is used as a means of coping with stress or emotional distress. It is important to find alternative ways to cope with stress, for example by exercising, relaxing or talking to friends or family. What's more, in stressful times your body needs Nerve food and that is above all sufficient protein.
Do you want to lose weight and are looking for even more background information and tips on losing weight? Then you're sure to find what you're looking for here:
Frequently asked questions about eating to lose weight:
Do I have to give up certain foods to lose weight?
No, it is not necessary to avoid certain foods completely. A balanced diet based on a negative daily energy balance is more important. Nevertheless, most people find it much easier to lose weight with a low carb diet and lots of vegetables.
How many calories should I eat every day to lose weight?
How many calories a day you need to lose weight, depends on many individual factors, such as age, gender, height and activity level.
Is it better to eat several small meals or a few large meals to lose weight?
In order for fat burning to take place, the insulin level in the blood must be low. Insulin is released by your body with every meal and snack. The more carbohydrates you eat, the more insulin is in your blood. For a healthy diet, a low carb diet is recommended, but also only 3 meals a day.
Can I still lose weight if I eat unhealthy snacks from time to time?
It is important to keep an eye on the total amount of calories. It is possible to eat unhealthy snacks from time to time as long as they fit into the total energy balance for the day and do not lead to a calorie surplus.
Do I have to give up alcohol to lose weight?
Alcohol has a lot of empty calories and can cause you to consume more calories than necessary. It is therefore advisable to reduce or avoid alcohol consumption in order to lose weight successfully. In addition, alcohol should always be consumed together with a protein-rich meal so that the blood sugar level rises slightly less.
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