One balanced diet plays an important role in order to healthy stay healthy and reduce weight in the long term. However, losing weight is often associated with a strict diet or abstaining from certain foods. However, this is much more about, Choosing the right, healthy food and ensuring a balanced calorie intake. balance. A targeted selection of foods and an adapted meal planning can help you feel full, good and satisfied without taking in unnecessary calories. In this post, we'll take a look together at the importance of food for weight loss and how to successfully lose weight without sacrificing a balanced diet.
Basically, a successful dietary change for weight loss is based on three important principles:
the Energy balance,
the Macronutrient distribution and
the sufficient supply of micronutrients
The energy balance describes the relationship between the amount of calories consumed and the energy metabolism consumed. To lose weight successfully, one must achieve a negative energy balance, i.e. take in fewer calories than you consume.
A balanced distribution of the macronutrients carbohydrates, fats and proteins is also important to absorb the necessary energy and maintain muscle mass. While carbohydrates and fats serve well as sources of energy, proteins are indispensable for the maintenance and building of muscles. Protein and high-quality fats are very important in a diet so that you are above all full. Ideal here is a low carb diet in which the carbohydrates are reduced so that the blood sugar level remains constant and thus less hunger occurs during the diet.
In addition, sufficient micronutrients such as Vitamins, minerals and trace elements should be supplied in order to metabolism and body functions maintain. A targeted selection of foods and healthy meal planning can help you feel really good, full and satisfied, while also helping you lose weight in a healthy and sustainable way.
The low carb diet is also used in the Foodkurthe sustainable concept for weight loss. So that you can enjoy delicious meals despite dieting, without planning in advance, shopping and standing forever in the kitchen. You cover your nutritional needs in a very simple way. In addition, all meals are 100% vegan and can be prepared in less than 9 minutes. prepared.
You love cooking and are looking for healthy recipes? Then here for you super delicious low carb recipe ideas for your everyday life, so you can easily create your own nutrition plan. More Recipes you can also find on our blog and on our Instagram channel.
Food to lose weight
There are numerous foods that help you lose weight while promoting a balanced diet.
Vegetables and fruits are an important basis for this, as they are rich in fiber, vitamins and minerals and at the same time contain little energy. In particular, vegetables such as broccoli, spinach, tomatoes, peppers, lettuce and carrots should be preferred. Fruit should be consumed in moderation due to its sugar content, and then preferably as part of a meal or immediately afterwards.
Foods rich in protein such as meat, fish, eggs, legumes and dairy products are also important components of a healthy diet. They help to maintain and build muscle mass and provide a long-lasting feeling of satiety. In addition, they are important suppliers of essential amino acids.
- Healthy fats should also be integrated into the diet. These are mainly unsaturated fatty acids, which are found in nuts, seeds, avocado and fish. They are not only important for a balanced diet, but can also have an anti-inflammatory and cholesterol-lowering effect.
By focusing on a varied combination of these food groups, you can create a balanced diet while successfully losing weight. However, it is important to pay attention to moderated portion sizes and adjusted caloric intake in order to achieve a negative energy balance and thus support weight loss. How to do it?
With delicious recipe ideas for losing weight
Here we have for you delicious and healthy recipes with lots of vegetables summarized, which you optimally support you in losing weight:
Light soups & stews: These recipes are very easy to prepare low-calorie and varied. The soups and stews are not only easy to digest, but also cooked quickly. Why not try our vegan carrot orange ginger soup or our vegan pumpkin carrot potato soup.
Vegetarian and vegan dishes: Colorful salads or delicious recipes for stir-fried and baked vegetables make great low-calorie dinners for weight loss. Why not try our healthy stuffed bell pepper halves. With our Oven Brussels sprouts with cauliflower rice recipe you create the perfect alternative to conventional and carbohydrate rice. And thanks to our vegan pumpkin fries you don't have to do without anything, even when losing weight.
Healthy Bowls: LiveFresh offers vegan bowls in many different flavors - Low Carb & High Protein is the main focus. These dishes create the ideal base to lose weight and are ready in just a few minutes. Want to try your hand at a recipe yourself? Then try it with our healthy Buddha Bowl.
Alternatives to classic bread & toastYou should rather do without bread and toast when losing weight. Try instead our Avocado toast from sweet potatoes or make yourself delicious and healthy wraps. We also have the matching Low Carb Wrap recipes ready for you.
Meal planning and enough water for a successful diet
A careful meal planning is an important part of a successful dietary change to lose weight. Regular meals with sufficient protein are particularly important in order to regulate the metabolism and avoid cravings. Snacks should be avoided as far as possible in order to blood sugar level stable to keep the blood sugar level stable, so that the fat burning can run. If you still need a snack, sticks of vegetables, nuts or a natural yogurt with berries are a good choice. Fruit, on the other hand, is usually not satisfying enough on its own and also leads to a rise in blood sugar. Here you can find more tips and recipes for healthy snacks for your everyday life.
Also the Drinking plays an important role in losing weight. Water and unsweetened drinks such as herbal teas or unsweetened coffee are ideal thirst quenchers, as they contain no calories and can hydrate the body sufficiently. On the other hand, sugary soft drinks and fruit in juice form should be avoided between meals, as they contain a large amount of sugar and thus cause blood sugar levels to rise quickly. With a meal containing protein and fat, on the other hand, you can treat yourself to a small amount of these every now and then.
Avoid weight loss traps
When losing weight, various traps can lurk that can hinder or even ruin your success. A conscious diet and the avoidance of weight loss traps is therefore particularly important.
A common trap is hidden calorieswhich can be found in many foods. These are calories that are often ingested unnoticed, for example in sauces, dressings or snacks. A conscious choice of foods and a close look at ingredient lists can help to avoid these hidden calories.
Ready-made products and fast food are often rich in calories, sugar and fat and can therefore quickly lead to a negative energy balance. A healthy and balanced diet should therefore be based on fresh and natural foods that you prepare yourself. However, there are already healthy, quick Healthy Meals from LiveFresh as an alternative. These are not only prepared in less than 9 minutes and delicious, but also healthy and ideal for weight loss.
Alcohol and soft drinks often contain large amounts of sugar and can therefore quickly lead to excessive calorie intake. It is therefore advisable to avoid alcoholic beverages and sugary soft drinks or to enjoy them only in moderation. If you want to enjoy them from time to time, do so with or after a meal with protein and high-quality fats, so that your blood sugar level does not rise too much.
Emotional eating is another weight loss trap that uses food as a way to cope with stress or emotional distress. It's important to find alternative ways to cope with stress, such as exercising, relaxing, or talking to friends or family. In addition, in stressful times your body needs Nerve food and that is above all sufficient protein.
You want to lose weight and are looking for more background information and tips about losing weight? Then you will certainly find what you are looking for here:
Frequently asked questions about eating to lose weight:
Do I have to give up certain foods to lose weight?
No, it is not necessary to completely avoid certain foods. A balanced diet based on a negative energy balance during the day is more important. Nevertheless, most succeed with a low carb diet and lots of vegetables, the weight loss much easier.
How many calories should I eat per day to lose weight?
How many calories a day you need to lose weight, depends on many individual factors, such as age, gender, body size and activity level.
Is it better to eat several small meals or a few large meals to lose weight?
In order for fat burning to occur, insulin levels in the blood must be low. Insulin is secreted by your body with every meal and snack. The more carbohydrates you eat, the more insulin is in your blood. For a healthy diet, a low carb diet is recommended on the one hand, but also only 3 meals per day.
Can I still lose weight if I eat unhealthy snacks from time to time?
It is important to keep an eye on the total amount of calories. It is possible to eat unhealthy snacks from time to time as long as they fit into the overall energy balance during the day and do not lead to excess calories.
Do I have to give up alcohol to lose weight?
Alcohol has many empty calories and can cause you to consume more calories than necessary. It is therefore advisable to reduce or avoid alcohol consumption to be successful in losing weight. In addition, alcohol should always be drunk together with a meal rich in protein, so that the blood sugar level rises a little less.