Want to lose weight and looking for an effective method? With the right nutrition, you can achieve your desired weight and keep it off in the long term. Here you can find out everything you need to know about healthy eating to lose weight.
Why is nutrition so important for losing weight?
Your diet plays a crucial role when it comes to losing weight. It directly influences your calorie balance - if you eat more calories than you consume, you gain weight. To lose weight, it is therefore important to create a calorie deficit, i.e. to consume fewer calories than your body needs. The best way to achieve this is through a combination of a healthy, balanced diet and regular exercise.
Basic principles of a healthy diet for weight loss
A healthy nutrition is characterised by the following points:
- Plenty of fruits and vegetables
- Whole grains instead of white flour
- Healthy fats and oils
- Lean protein sources
- Low sugar and processed foods
- Adequate fluids
By following these principles, you provide your body with all the important nutrients, stay full for longer and find it easier to maintain your calorie deficit without going hungry.
Foods that help you lose weight
Certain foods are particularly good for losing weight:
- Vegetables: Low in calories and high in nutrients, e.g. broccoli, spinach, cucumber
- Fruit: Vitamins and fibre, but in moderation because of the fructose, e.g. berries, apples, citrus fruits
- Wholemeal products: Provide long-lasting energy, e.g. wholemeal bread, oatmeal, brown rice
- Pulses: High in protein and filling, e.g. lentils, chickpeas, beans
- Eggs: High-quality protein, keep you full for a long time
- Low-fat yoghurt/cottage cheese: Calcium and protein, low in calories
- Nuts: Healthy fats, but in small portions because of the calories
Supplemented with lean meat, fish and healthy oils, you have an ideal basis for your weight loss diet.
Foods you should avoid
Highly processed foods are often full of sugar, unhealthy fats and empty calories. They don't fill you up, tempt you to snack and can quickly ruin your weight loss efforts. So avoid them:
- Sweets and snacks such as chocolate, crisps and biscuits
- Sugary drinks such as soft drinks and fruit juices
- Fast food and greasy snacks
- Baked goods made from white flour such as bread rolls, cakes or croissants
- Prepared meals and processed sausages
- Alcohol
Of course, you don't have to give up all treats completely. Treat yourself to them in moderation from time to time to stay motivated. However, healthy foods should form the basis of your diet.
Tips for changing your diet
- Start the day with a healthy breakfast of wholegrain products, fruit or eggs
- It's best to prepare your meals fresh with natural ingredients
- Eat 3 main meals and 1-2 small snacks throughout the day
- Plan and shop consciously so that you always have the right foods at home
- Eat consciously and slowly, listen to your satiety level
- allow yourself a treat, but in small portions, such as a piece of dark chocolate
- Drink plenty of water and unsweetened teas
- Reward yourself for success, but not with food
With a little practice, healthy eating will quickly become a habit and you will not only feel lighter, but also fitter and better.
Set realistic goals
A realistic, long-term approach is the key to losing weight. Set achievable interim goals and be patient with yourself. A healthy weight loss is 0.5-1kg per week. Anything more is often not sustainable or healthy. Your goal should be a long-term change in diet, not a short-term crash diet. This way, you can reach and maintain your feel-good weight.
With the right attitude, a little discipline and the nutrition tips in this article, you are ideally equipped for your weight loss journey. Keep at it, you can do it!
The practical solution: the Saturo slimming shake
If you are looking for uncomplicated support for losing weight, the Saturo slimming shake could be just the thing for you. With just 203 calories per serving, it replaces a full meal and keeps you full for 4-5 hours thanks to the clever combination of plant-based protein and fibre - without cravings or energy pangs. The best thing about it? In just 30 seconds you have a creamy, sugar-free diet shake that provides you with all the important vitamins and minerals. From €1.44 per meal, you get a practical tool for your calorie deficit - ideal for stressful days when healthy eating is otherwise neglected. Not a miracle cure, but definitely a clever helper on your way to your desired weight.
Frequently asked questions
What should you eat if you want to lose weight?
If you want to lose weight, you should focus above all on a balanced, wholesome diet. This means lots of fruit and vegetables, wholegrain products, lean protein sources such as chicken, fish or pulses, healthy fats and plenty of water.
What should I not eat under any circumstances if I want to lose weight?
If you want to lose weight, you should avoid highly processed foods such as sweets, snacks, fast food, white flour products and sugary drinks. They provide a lot of calories, but don't keep you full for long and can quickly ruin your weight loss success.
What can you eat instead of bread to lose weight?
For breakfast, you can also eat oatmeal or overnight oats with fruit and nuts instead of bread. For lunch or dinner, nutritious salads, vegetable stir-fries or stews with pulses and wholegrain rice or potatoes are a tasty alternative to bread.
