06 – Vegetables and whole grains – healthy fiber for the intestines
Dietary fiber not only fills you up earlier due to its lower energy density, it also plays an important role in your intestines and metabolism. In order to lose weight healthily, you should make sure that you also consume high-fiber foods such as whole grains, vegetables, legumes, potatoes, nuts or seeds.
07 – Fish & Meat – Low fat, unprocessed and in moderation
According to the DGE , fish and meat should not be missing in a balanced diet, but they should be consumed in moderation. Make sure that fish and meat are as unprocessed as possible and are only consumed once or twice a week. Some studies have now shown that there is a clear connection between high meat consumption (including unprocessed meat) and diseases such as cardiovascular diseases and cancer. To lose weight healthily, you should use fish and meat that are as low in fat as possible.
08 – Milk and Dairy Products – Regular and Low in Fat
In order to lose weight healthily, the diet should be balanced and varied. Dairy products should not be missing here either. They contain protein, fat and important building materials for our body. Unlike meat, dairy products should be eaten more regularly. Yoghurt, milk and cheese should preferably be eaten in the low-fat version when consumed daily.
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09 – Healthy Fats – Vegetable and Fish
Fats have a bad rap, despite the fact that they play an important role in your body. It has a significantly higher energy density than carbohydrates and proteins and should therefore not be consumed too much, especially when losing weight, but essential fatty acids in particular fulfill important body functions. The fat composition of food is complex. For a balanced diet and healthier weight loss, the main sources of fat should be plant-based and fish. Also make sure that the food is prepared with low fat content and, for example, prefer steaming to frying.
10 – Refrain from sweets
It’s no secret that you should avoid sweets if you want to lose weight in a healthy way. However, sugar is also hidden in many processed products. This is not always easy to see as the food industry has come up with all sorts of names for “sugar”. Make sure you cook with the freshest and least processed foods possible. You should also replace sweet and unhealthy snacks with healthy ones. How about apple carving instead of chocolate?