Slimming diet – how to lose weight wisely?

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Slimming diets are still associated with sacrifices by many people. However, the modern approach to diets makes losing weight a lot more enjoyable. Today, one should rather talk about changing the whole lifestyle. Diet based on the principles of healthy eating and daily physical activity is becoming more and more common. For many people, this is the only chance for health and good appearance.

The slimming diet has been the No. 1 topic for both women and men for a long time. Today we have a huge selection of various diets and diets to help us lose weight and stay healthy. Some of them are very restrictive, others are short, lasting up to 7 days, and others encourage us to eliminate entire groups of products. What to choose? What weight loss diet will actually help us lose weight?

How to choose a slimming diet?

We associate a slimming diet with sacrifices and giving up our favorite delicacies. Unfortunately, this is often necessary. Our dietary mistakes related to the quality and quantity of food are responsible for our excess weight. Empty calories are to blame here, because of which we simply gain weight and continue to be hungry.

When switching to a slimming diet, it is necessary to cut the amount of calories consumed. The right calculators will help us calculate the total metabolism (CPM). It is enough to subtract some calories from this norm, and the kilograms will start to drop by themselves.

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Slimming diet – essential components of the diet

Knowing the amount of our energy needs, we can start putting together a slimming diet. A well-balanced diet should contain the right amount of macronutrients (carbohydrates, fats and proteins).

Carbohydrates as the main source of energy should constitute approx. 50-60% of energy. Their source should be whole grains, fruits and vegetables. Fat in the diet should satisfy approx. 25% of the energy requirement. However, you should choose good quality fats such as olive oil, butter and cold pressed oils. However, it should be remembered that the source of fat will also be meat, cold cuts and fish. For every kilogram of body weight of an adult, about 0,9 g of protein should be provided. In addition, on a diet, you should eat more often, but in smaller portions, preferably 4-5 times a day every 3-4 hours.

A slimming diet should be very diverse and rich in nutrients. Therefore, let’s choose products full of vitamins and minerals. So let’s reach for fruits, vegetables, lean fish, lean dairy products, whole grains, and replace juices and carbonated drinks with water. You can also use herbal teas based on natural ingredients that additionally support the weight loss process. Try, for example, Birch leaf, from which you will prepare an infusion.

Unfortunately, it is best to give up alcohol, sweets and fast food while losing weight. For balance, once a week you can introduce the so-called cheat meal – a meal during which we eat what we like the most, e.g. pizza. Thanks to this, we will be more motivated to follow the principles of healthy eating.

When losing weight, it is worth drinking Acorn Coffee, which adds energy and at the same time makes us feel more full and we do not feel like snacking.

Do you want to know what nutrients you will find on your plate? Control the composition of individual meals thanks to the kitchen scales from the Medonet Market offer. Dietary supplements, such as Drops FIGURETE for a perfect figure with mint and fennel, can help you lose weight. Also try the YANGO slimming supplement set.

1. Fast weight loss – is it possible?

Popular slimming diets

Fortunately, the times of “miracle diets” are slowly being forgotten. The awareness of society about what harms us and what is good for our health and figure is growing. It can also be seen in the trends that prevail among slimming diets. More and more new diets are simply based on the principles of healthy eating.

Importantly, modern slimming diets encourage you to constantly change your eating habits and lifestyle, and thus also take into account the introduction of daily physical activity.

The most popular slimming diets that can be considered well-composed include:

1. Mediterranean diet – has some very simple rules. It involves eating local products and as little processed food as possible, reducing red meat and eating plenty of fish and seafood, using herbs, natural spices and olive oil, eating vegetables and fruit at every meal, and eating red in moderation. wine celebrating meals and everyday life;
2. South Beach diet – consists of three parts. The first one lasts 2 weeks. This is the most stringent stage. For the next few days, you can only eat eggs, poultry, beef, fish, vegetables and low-fat cheese. Eat 6 meals a day – 3 main courses plus 3 snacks (including dessert). Such a distribution of meals will prevent a person from feeling hungry. The second phase continues until you reach your dream weight. The current menu can be supplemented with good carbohydrates with a low glycemic index. The last phase – the third – is to help maintain the desired weight. Thanks to it, the yo-yo effect is avoided. It is less restrictive than the two previous steps;
3. DASH diet – it consists in reducing salt to a minimum and increasing the consumption of unprocessed food. The diet recommends giving up white bread, cakes and pastries, and red meat. The secret of this nutritional treatment are products that help to regulate blood pressure, and in the process of insulin metabolism (the risk of diabetes is significantly reduced). They should appear in the daily menu even several times a day;
4. the Mayo Clinic diet – based on eggs is a very restrictive diet and requires willpower. It is intended to be used for a period of 2 weeks. It is based on several recommendations that must be carefully followed. Eat 4-6 hard-boiled eggs daily. They are a source of wholesome protein, which is to stimulate metabolism and facilitate fat burning;
5. the TLC diet – little known in Poland yet. Its main goal is to lower blood cholesterol levels. The diet includes changes in the diet, weight loss, exercise and quitting smoking.

It is worth supporting a slimming diet with the use of appropriate dietary supplements that will accelerate fat burning and reduce appetite. We recommend, for example, CorpoSlim – the YANGO dietary supplement, which is currently available on the Medonet market at a discounted price.

What weight loss diets to avoid?

A slimming diet does not have to be a torment. The more we have to control ourselves, the less chances that we will persevere and lose weight. Unfortunately, most slimming diets are still a long list of prohibitions and restrictions. Thanks to such diets we will lose weight quickly, but then they can come back to us with interest, because we will want to “reward” ourselves for those days full of sacrifice.

Remember that a gradual decrease in body fat is good for our health, and if we lose more than 1 kg of body weight per weekthat means we burn muscles as well. Restrictive slimming diets also negatively affect our kidneys, liver and bone health. Weight loss diets to avoid include:

1. Dukan diet – involves eating large amounts of protein. It is one of the most popular ways to lose weight effectively. The first phase (lasting 10 days) is eating only high-protein foods. In the second phase, vegetables are added to the menu. The third phase is the scales consolidation stage where the range of acceptable ingredients is broadened but quantity should be carefully considered. In phase four, high-protein foods (only) should be eaten once a week to stabilize your weight. Before using this diet, we should consult a doctor, because losing weight in this way (the first stage) is a heavy burden on the internal organs (liver and kidneys);
2. Atkins diet – consists in consuming a large amount of proteins and fats, while limiting carbohydrates. Simple and complex sugars should be excluded and the combination of fats and proteins should be avoided;
3. the Copenhagen diet – one of the most stringent. Based on very small food rations. Three meals a day must not exceed a total of 800 kcal, and the lower limit is only 100 kcal. The duration of this debilitating diet is 15 days, during which time your body weight can drop from 10 to 16 kilograms. You can lose weight in this way no more often than every 2-3 years;
4. military diet – assumes eating 3 meals a day – breakfast, lunch / dinner and dinner. It is absolutely forbidden to snack during the day. Permitted spices are salt and pepper. Considered one of the most restrictive and dangerous diets;
5. monocomponent diet – consists in consuming one type of product in any number of meals. Thanks to this, it guarantees a significant weight loss, but may have a negative effect on health. The duration of such a diet should not exceed a week;
6. “bite and spit out” diets
7. intermittent posts (e.g. version 5: 2, where we eat 5 days as normal, then we fast for 2 days and limit our food to 500-600 kcal per day).

Weight loss diet – research

Before starting any diet, it is worthwhile to get tested beforehandbecause preventive examinations can detect many abnormalities in the functioning of our body. The tests should be performed before going on a diet in order to diagnose possible nutritional deficiencies, hormonal disorders and metabolic disorders, which include, among others, insulin resistance or pre-diabetes or diabetes.

Preventive examinations are becoming a very important element, as they are aimed at choosing the right and beneficial to health nutritional model, which will not cause the deterioration of health problems, but on the contrary, will help prevent them.

Performing such tests, and possibly performing additional tests is recommended especially in the case of people who have been unsuccessful in weight loss for a long time, are over 45 years oldand are genetically burdened with the development of various chronic diseases, e.g. diabetes and arterial hypertension.

While losing weight, it is worth monitoring its effects, e.g. using the Omron BF-511 Body Composition and Weight Analyzer, which will check the content of adipose tissue and muscles in the body and help determine the BMI.

Slimming diet – bread

Bread and flour products are the most frequently limited group of products during weight loss. This is due to the size of the group compared to all meals and the relatively high energy value. Removing bread from the menu may decrease its calorific value.

In addition, products made of refined wheat flour are the carrier of the so-called empty calories. They are characterized by a high glycemic index, which means that their consumption will cause a rapid increase in blood glucose levels and will not provide long-term satiety. All these arguments support the theory of excluding bread from the diet.

However, it is worth remembering that the same products made of incompletely cleaned cereal grains can become an ally for people on a slimming diet. Whole grain rye or spelled or graham bread can be a source of complex carbohydrates, minerals and B vitamins that are important for health. The fiber they contain will ensure a longer feeling of fullness after a meal. This will make it easier to control your appetite and reduce snacking episodes between meals.

In addition, dietary fiber will regulate the rhythm of bowel movements and reduce the risk of colon cancer. There is no need to give up bread on a slimming diet as long as it is whole grain bread consumed in reasonable amounts.

Supporting the slimming process is influenced, for example, by SlimMe Health Labs – for a figure thirsty for effects. Order this supplement today, because it is now available at a promotional price.

1. Why is it better to give up bread? 

Weight loss diet – fats

Fat is the macronutrient of the diet that provides the most calories. Therefore, when losing weight, we often give up fat products such as: butter, oils, avocados, seeds, nuts, fatty fish, in order to reduce the amount of energy in the menu. This common mistake can seriously hamper the weight reduction process.

Losing weight wisely does not involve eliminating fat completely from your diet. Fat is an element that is very important, and its adequate amount must be supplied to the body for it to function efficiently. It plays a role not only in energy, but also in building and protection, it is a carrier of important vitamins A, D, E and K.

Its absence in the menu adversely affects hormonal functions. Therefore, the elimination of fatty products from the diet is not only detrimental to the weight loss process, but can also have the most real risk to health in the long run. Of course, due to the large dose of energy these products carry, you should pay special attention to their amount in the menu. However, you should not completely exclude them from your diet while losing weight.

Weight loss diet – fruit

Smart weight loss requires supplementing your daily diet with fresh vegetables and fruits. They are a natural source of vitamins, minerals, fiber and organic acids. They owe their sweet taste to simple carbohydrates. The dominant sugar in this assortment group is fructose.

It is often noted that it is the excess of this component that is quickly converted into triglycerides, i.e. fat, in the liver. Therefore, due to concerns about slowing the pace of weight loss, we give up or very much limit the amount of fruit in the slimming diet. This is not a wise act. It is worth remembering that fruit in the diet for slimming, in the case of people who have problems with sweets, it is the fruit that I can replace it with such a person.

Additionally, they have a relatively low energy density, making them an ideal low-energy snack. The fiber they contain swells in the digestive tract and allows you to feel full for a longer time. Due to the multitude of advantages, fruit, including bananas and grapes, should be part of a slimming diet. Like any product, it is worth consuming them in reasonable amounts.

To provide your body with more fiber, it is worth adding flax to your meals, which is a very good source of it. At Medonet Market you can buy Intenson ground flax in a 200g package. You can also try acai Intenson berry extract, which provide the body with many valuable vitamins and minerals, including fiber.

1. 41 of the healthiest vegetables and fruits

Weight loss diet – sugar

Frequent weight loss failures are caused by the inability to control the cravings for sweets. The sweet taste preference develops in the early stages of life.

The first food we come into contact with (mother’s milk) has such a taste. As a result, we like foods that are sweet by nature. We are also aware that the excess of simple sugars leads to energy storage in the form of triglycerides filling fat cells, which ultimately results in an increase in body weight. However, abandoning sugary foods altogether is counterproductive to the expected binge eating episodes.

Which is why, When planning a slimming diet, it is worth considering sweet but healthy substitutes for sweetssuch as e.g. fresh and dried fruit; homemade desserts in the form of jellies, jelly, puddings; homemade oatmeal cookies; yoghurt desserts; cakes without added sugar and fat. It is important to prepare sweet meals with healthy, unprocessed ingredients and consume them in small amounts.

1. While losing weight, it is worth drinking tea made of white mulberry leaves.

If you plan to start the weight loss process, visit Medonet Market, where you will find a set of Do.Best dietary supplements that not only improve the fat reduction process, but also help regulate the digestive system.

See also: New in the fight against kilograms. Try the oxy diet

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