The hardest on a diet? All the awful editions. How much to eat, what to eat and what not to eat, how to prepare food, when to eat something … No wonder we usually throw in the towel after a few days when losing weight such a complicated and complicated matter. In truth, you can break the weight loss thing down to a few simple rules:
- Energy taken to you <consumed energy = weight loss
- Energy taken to you> consumed energy = weight gain
- Energy consumed = consumed energy = no weight change
In a word, you have to burn more than you eat. Means: more sport if you eat more. Everything could be quite simple. But let's take a look at some common diets:
Do these diets reduce calorie intake?
"Low Carb", for example, aims to reduce the total calorie intake by limiting the intake of carbohydrates. The Paleo diet (aka Caveman or Stone Age diet) demonizes "processed" food, so you also have to banish a food group for calorie reduction. "Weight Watchers" force small, precisely weighed portions, so that the desired calorie deficit is met. Just: why do you have to make it that hard? There is a much easier way to lose weight and not restrict yourself further.
Losing weight without stress and restrictions
This is how it works: You eat 2 to 4 meals a day and use your palms to measure the portions. This is your plan:
- 1 serving of protein (meat / eggs / yogurt / fish, etc.) per meal.
- Serve with 1 serving of carbs (bread / rice / pasta / breakfast cereals / beans / oats etc) per meal.
- In addition, every meal contains 1 portion of vegetables (no preference).
- 0.5 servings of fat (cheese / nut butters / oil / nuts).
- 2 snacks a day (fruit and / or protein bars).
Tip: keep a food diary in which you record your daily food and changes in your weight. This is the best motivation and will help you to better tailor your plan to your needs. In addition, there is regular exercise (leveling, a short round of jogging or swimming, a long walk). Of course, you can always treat yourself to something, chocolate, a cupcake – do not stress. However, if you are struggling with the severity, then you should stick this in your food diary …