8 golden rules for a healthy weight loss diet
In order to lose weight with a healthy diet, you need to take a few things into account.
In addition to the amount of energy you consume, the type of food you eat also plays an important role.
Certain foods should be completely avoided when trying to lose weight. Others, on the other hand, can actually help burn fat.
1. It all comes down to a negative calorie balance
The most important factor in a healthy weight loss diet is a negative calorie balance.
In other words, you need to consume fewer calories than you burn.
A negative calorie balance forces your body to use stored reserves to supply you with the energy you need. That energy primarily comes from the carbohydrate stores and the fat reserves in your body.
During the weight loss phase, your daily calorie deficit should be
between 300 and 500 calories.
A calorie deficit can be achieved by consuming fewer calories or by ramping up your energy consumption by exercising more.
However, your calorie deficit should be no more than 500 kcal per day.
Under no circumstances should you drop below your basal metabolic rate, otherwise the body will go into "emergency mode" . Following these guidelines will ensure that your metabolism remains active and you will be able to lose weight effectively and keep it off long-term.
Use the Calorie Calculator to determine your personal calorie requirements:
Calorie Calculator
2. A balanced diet is important
If you want to lose weight with a healthy diet, that diet needs to be balanced.
Most of your nutrition should come from plant products like vegetables and grain products that offer a lot of nutrients.
Animal products, fats and sugary products should be consumes in moderation. This is the best way to supply your body with all the essential nutrients during a reduced calorie diet.
A restrictive, one-sided diet often leads to a nutrient deficiency. Furthermore, if you don’t give your body too little energy it will switch to “energy saver” mode and cut down on energy expenditure. As soon as you take in more calories again, the yoyo effect will hit.
3. Avoid simple carbohydrates
- Oatmeal
- Whole grain rice
- Potatoes
- Table sugar
- Cake
- Baked goods
- Oatmeal
- Whole grain rice
- Potatoes
- Table sugar
- Cake
- Baked goods
Whole grain products in particular are ideal, because in addition to their high mineral and fibre content they are also filling and promote digestion.
Consequently, less insulin is released, which is beneficial when it comes to burning fat.
4. Fats in moderation
Fats should make up no more than 30% of your total energy intake during a weight loss diet.
With 9 kcal per gram, fats deliver twice as much energy as carbohydrates and proteins, which contain only 4 kcal per gram.
Fat is an important energy source and energy reserve. When trying to lose weight, you should include low-fat versions and alternatives in your diet to reduce calories.
However, certain fats are essential in terms of supplying the body with the polyunsaturated fatty acids linoleic acid and alpha-linolenic acid.
These two fatty acids are not produced by the body and are primarily found in vegetable oils and fish.
Hardened oils and trans fatty acids, as found in fried foods and ready-made foods are not suitable for losing weight and should be avoided. They increase the risk of obesity and have a negative impact on blood lipid levels.
- Fish
- Avocado
- Flax oil
- Butter
- French fries
- Puff pastry
- Fish
- Avocado
- Flax oil and coconut oil
- Butter
- French fries
- Puff pastry
5. Consume enough protein
Protein is the body's most important building block and should cover about 40% of your total energy requirements.
When trying to lose weight, a protein-rich diet leaves you feeling fuller for longer. Proteins also counteract the loss of muscle mass while dieting.
The larger the muscle mass, the more energy is consumed and the higher the demand for calories.
How well the body can use the absorbed protein and convert it into body protein is indicated by the biological value.
The higher the biological value of dietary protein, the less protein is needed to meet the body's demands.
It therefore makes sense to include a lot of high-quality protein in your weight loss diet.
Animal proteins have a higher biological value than plant proteins. However, they also tend to contain additional fat and cholesterol.
Despite their lower biological value, plant proteins are therefore preferable to animal proteins. The right combination of foods can increase the biological value – for example adding corn and beans.
- Tuna
- Beef
- Low-fat quark
- Red lentils
- Soya beans
- Quinoa
- Tuna
- Beef
- Low-fat quark
- Red lentils
- Soya beans
- Quinoa
Try the Nutrient Calculator If you want to know exactly what your ideal daily ratio of carbohydrates, fats and proteins should be.
Simply enter your total energy expenditure as calculated above and select your goal.
Nutrient Calculator
6. Five portions of fruit and vegetables
Fruit and vegetables supply your body with minerals and are rich in vitamins and phytochemicals.
These have a number of important functions in the body and are essential for certain metabolic processes. Eating plenty of fruit and vegetables can therefore be a great help for your weight loss diet .
You should eat at least two portions of fruit and three portions of vegetables a day – one portion being around 150 g.
Excessive fruit consumption is, however, not recommended because fruit contains a lot of fructose.
Vegetables , on the other hand, contain hardly any calories, are filling and can be enjoyed to your heart's content.
7. Stay hydrated
The human body is mostly made up of water and it is therefore no surprise that water has so many important functions.
Water is essential for nutrient uptake and metabolism, and there's no fat burning without water.
Staying hydrated is an essential part of a weight loss diet.
You should drink at least 1.5 to 2 litres of water or unsweetened tea a day. Sugary sodas and alcohol should be avoided when trying to lose weight, since they contain a lot of unnecessary calories.
Tip: A glass of water before each meal helps fill your stomach and makes you eat less.
8. Eat regularly
Eating regularly prevents hunger and sudden food cravings.
It makes losing a weight a lot easier and reduces the risk of “uncontrolled” calorie intake as a result of an increased appetite and food cravings. A regular intake of calories also helps boost metabolic processes.
5-6 meals a day are needed to keep your metabolism in top gear.
Additional tips: Everyday physical activities and exercise increase energy consumption. A combination of strength and endurance exercises is ideal.
Getting enough sleep is also important because your metabolism is running at full throttle while you sleep. Too little sleep increases the risk of gaining weight.
You should also avoid stress wherever possible. Stress releases cortisol, a hormone which hinders your ability to burn fat. Stress can never be completely avoided, but can be actively counteracted by taking breaks, relaxing or doing yoga.
How you choose to eat is up to you. However, our products can assist those who want to lose weight with a healthy diet.
Our Shape Shake is the perfect supplement for one meal a day. It makes maintaining a daily calorie deficit simple.
We also offer personalised product recommendations, as well as nutrition and exercise based on an analysis of your lifestyle, eating habits and goals in our free Body Check.
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