Diet without dieting and 2 kg less per week

To lose weight, you don’t have to strictly follow a meal plan. Even small changes in eating habits bring positive results, and results will be visible after just the first week.

Before starting any diet, you need to be aware that you must eat enough fats, proteins, vitamins, and minerals. Only a sufficiently varied diet is also healthy. Never lose weight at the expense of your health.

Fruit

Fresh fruit is better than cooked or frozen, and the best choices are apples or berries, but avoid those with a lot of sugar, such as pears or bananas.

Vegetables

Eat as many vegetables as possible, because you don’t have to worry about gaining weight from them. If possible, eat more green vegetables.

Starch

Have only one portion of starch per day. If possible, let it be for breakfast or lunch. Also, halve the usual portion: half a potato or half a cup of full-fat grains.

Proteins

Nutritionists recommend that every meal contains at least 80 to 100 grams of protein. Eat egg whites, chicken meat, fish, lean pork, or legumes. All these foods will keep you full for several hours.

Dairy Products

Drink at least 2 cups of cow’s or soy milk every day. Additionally, you can also drink 2 cups of yogurt or sour milk. Be careful not to overdo it with milk in dairy products.

Healthy fats

Healthy fats are those found in avocado, olive oil, nuts (pumpkin seeds, flax seeds, chia seeds). Fatty fish are also healthy (tuna, salmon, sardines, herring, trout, mackerel are a rich source of unsaturated fatty acids). Healthy fats are also found in soy and almond milk, tofu, and nut butters (peanut, almond, walnut, or macadamia butter).

Information on this website is for educational purposes only and is not medical advice.