How to eat to lose weight

Delusion Muesli is the healthiest and fastest breakfast. The cereals contained in cereals are a source of energy for the whole day. Muesli and cereals are diet foods that will make us slim, so you need to start every morning with such a breakfast.

In fact. For the production of muesli, the manufacturer pre-refines the grain, bringing it to thin flakes. The flakes are fried, abundantly soaked in sugar syrup, and various flavors are added to taste, disguised as “pieces of fresh fruit.” As a result, we get a high-calorie product with questionable usefulness.

Council. Make muesli, or granola (dried flakes), at home on your own from good products, with the addition of natural fruits. If this is not possible, before you buy muesli in a store, study the label: the composition should not contain sugar, corn syrup, flavors, preservatives.

Delusion Dairy and fermented milk products retain liquid.

In fact. There are many different reasons for fluid retention in the body. But the rejection of dairy products is justified only in the case of a disease – lactose intolerance. There is scientific evidence that calcium intake from dairy products has a large impact on weight loss. So why then can dairy products retain water? Everyone answers: “Because it contains milk sugar (lactose).” If you think logically: in 100 ml of milk there are about 4,7 g of carbohydrates, in cottage cheese there are about 3 g. It is a known fact that 1 g of carbohydrates can hold up to 4 g of water. How much milk and dairy do you need to eat to see noticeable water retention with a balanced diet?

Council. If you do not have specific diseases, do not deny yourself the use of fermented milk products. Otherwise, you are depriving yourself of healthy foods high in protein and calcium.

Misconception… You won’t get better from low-fat foods, the low fat content makes the food healthy.

In fact. Zero fat, as proudly claimed by some food manufacturers, is highly questionable. Marketers know their stuff, they try to inspire consumers to buy their products, and buyers stubbornly believe that low-fat products are healthy. Low-fat foods lose their rich taste, and this is compensated for by flavor enhancers, flavors, stabilizers, sweeteners, and conventional fats are often replaced with artificial trans fats. This also applies to “light” mayonnaise and “low fat margarine”.

Council. Don’t think of calories as the only danger with a healthy diet. Avoid writing “0 fat”. Eat ordinary cottage cheese with pleasure – for example, 2-3% fat: it is safe for your figure, and most importantly, it will bring many benefits to the body.

Why not give up bread and is sugar substitute really safe? Read on next page

Delusion Bread is a whole grain product, low-calorie, dietary, healthy alternative to “bad” bread and sweet pastries.

In fact. In fact, with rare exceptions, almost all crispbreads, crisps, crackers are identical in composition to ordinary bread. In most loaves, the manufacturer puts yeast, ordinary white flour, and various additives.

Council. The most beneficial is a loaf made from whole grain grains, without yeast and unnecessary additives. Don’t neglect yeast-free, bran-free, whole grain breads.

Delusion The sweetener is a natural product with a minimum calorie content, which means that it does not harm the figure.

In fact… Natural sweeteners (fructose, sorbitol, etc.) are high in calories. Artificial substitutes, on the contrary, cause a constant feeling of hunger, since the body habitually perceives everything sweet as a natural source of carbohydrates. Due to the biochemical reactions that occur in response to the ingestion of a sweetener, the appetite grows at a cosmic speed. And some substitutes, such as saccharin, are even given as complementary foods to animals so that they gain weight faster.

Council. Still, give up refined sugar, use natural sugar substitutes – fructose, coconut sugar, but in small quantities and in the morning.

Are there any fat-burning foods and why can you get better from yogurt? Read on next page

Misconception… The so-called negative calorie foods: pineapple, celery, grapefruit, lemon, ginger, sassi water (infusion of cucumber, lemon, ginger and mint leaves) are powerful fat breakers.

In fact. Fats begin to break down only when you spend more energy than you get from food. If you ate a high-calorie food and then eat celery, hoping that it will reduce calories and remove excess fat, then you are obviously deeply mistaken.

Council. Only a properly structured diet and physical activity will help get rid of excess fat.

Delusion Curds, curd masses, cheese curds, mousses, store casseroles – fermented milk products with a large number of bacteria beneficial to the intestines, with a low calorie content – are useful for dietary nutrition and weight loss.

In fact. Fermented milk products are often the basis of most diets. In fact, only a small part of fermented milk and milk “snacks” are dietary products. The calorie content of most cheese curds and yoghurts exceeds the calorie content of conventional sweets, averaging 200-300 kcal in a can or package. But calories are not the main problem. The biggest danger is in the additives, flavors, thickeners, preservatives that manufacturers tend to add to almost every product. Natural “grains”, “fresh fruit pieces” will never last longer than two days. And of course, the shelf life of fermented milk dietary products that contain “live bacteria” should not exceed 5-7 days.

Council. Buy natural yogurt, cottage cheese, kefir with a short shelf life. Fruit chunks can be added just before meals. You can be sure that you get not only the maximum taste from the product, but also the maximum benefit.