Planning a healthy weight loss involves the expert approach and assistance of a nutritionist. It is very important to tailor your diet to your individual needs, preferences and habits.
During the reduction diet, low-calorie foods are consumed from all food groups – fruits, vegetables, cereals, meat and milk. Fats contain twice as much energy as proteins and carbohydrates, so it is important to reduce their consumption.
This means that the intake of high fat foods (oils, butter, margarine, mayonnaise, meat products, fatty meat, etc.) should be restricted, as well as the ways of preparing foods with high fat content (fried foods).
Foods suitable for the reduction diet are prepared by cooking, steaming, grilling, in ways that do not require the addition of more fat.
Plan for grocery shopping
Planning and preparing meals for the next days is extremely important. Namely, this does not lead to unplanned meals that are not on our menu.
If we do not have our groceries ready for the day ahead, we should be able to eat and eat something we should not eat when passing by a bakery or fast food.
We suggest how to shop practically and soundly for the following food groups. Note that this list lists all food groups, but preference should be given to fewer calorie variants.
Sample menu for 1 day based on 1500 kcal
Breakfast (369 kcal)
Oatmeal with raspberries, blueberries and honey
Oatmeal (4 tablespoons ≈ 60g), honey (1 tablespoon), milk, 1.8% m.m. (≈ 150ml), raspberries and blueberries (≈ 60g)
Preparation: boil the oatmeal briefly in water (or soak in water), spill the rest of the water and add honey, fruit and milk
Breakfast (207 kcal)
Tangerine (3 smaller pieces ≈ 180g)
Yogurt with probiotic cultures (1 cup ≈ 240ml)
Lunch (661 kcal)
Turkey with rice
Ingredients: Rice (70g), turkey fillet (200g), lettuce eg rocket (100g), olive and pumpkin oil
Boil rice (70g).
Roast fillet (200g raw) bake on grill pan with 1 tablespoon olive oil
Rocket (100g ≈ 1 cup) seasoned with 2 teaspoons pumpkin oil and, if desired, aceto balsamico
Snack (258 kcal)
Pear (1 medium piece ≈ 120g)
Dinner (180 kcal)
Salad with chickpeas, pumpkin, kale and quinoa
Ingredients: 75g fresh kale (to be blanched), 75g canned chickpeas (to be rinsed under water in a strainer), 50g quinoa (≈ 3 tablespoons), 75g pumpkin
Boil the quinoa and boil the pumpkin on 1 teaspoon of butter
Mix and season all together with 2 teaspoons of oil as desired
How many calories are bananas, how many apples, and how many pizzas?
In an effort to have a balanced, proper diet, we are often scared that calorie counting is a painstaking job, but this is far from the truth and after a few days calorie counting becomes an intuitive routine that takes almost no time.
The trick is to create a so-called ‘calorie deficit’ which means you are consuming less calories than your body consumes during the day, resulting in weight loss.
There are two ways to eat fewer calories than you do now or exercise more (or a combination as the best option), and you will get the calculation using a calorie deficit calculator.
Keep in mind that for women, the minimum daily calorie intake is 1200 calories and for men it is 1800 calories per day. Your body burns calories even while you sleep so it is very important to keep an eye on your intake.
For healthy weight loss and weight loss by calorie deficit, the quality of the food you eat is also important.
Experts, for starters, recommend a ratio of 50:30:20, more specifically 50% carbohydrates, 30% protein and 20% fat (of course, this ratio varies depending on the activity).
Nutrition counseling and nutrition plan development
Proper nutrition is an important part of a healthy lifestyle. Without the three foundations of proper nutrition, which include balance, moderation and diversity, there is a possibility that you will not have enough energy for daily activities and you are putting your health at risk.
Nutrition counseling includes assessing your current health and eating habits, as well as your level of physical activity.
Based on the parameters obtained, our nutritionist will analyze and evaluate the nutritional status of the organism, measure how much energy your lifestyle requires, and develop guidelines that will help him choose the best foods and physical activity to achieve and maintain the desired results.
Nutrition counseling is ideal for those who want to:
Raise energy levels for daily activities
Raise your mood
Reduce and control body weight
Reduce skin disease symptoms
Reduce the symptoms of chronic diseases (high blood pressure, arthritis …)
Boost your immune system
Creating a menu (diet plan)
Developing a diet plan involves drawing up a plan for the type of food and meal according to energy and nutritional needs, applying nutritional standards.
Nutrition standards represent the recommended daily intake of energy, nutrients and protective substances necessary to maintain the physiological functions of the body and the health of the individual.
The individual menu plan is based on a week, two weeks or a month, intended for the adoption of proper eating habits and to assist in the selection of optimal foods.
Weight loss and nutrition have another indispensable link in the chain, which is physical activity.
In addition to increasing calorie consumption, which helps in the process of healthy weight loss or maintaining the ideal body mass, regular exercise has a positive effect on the digestive system, reduces appetite and helps to melt excess fat, increase the amount of muscle tissue and, consequently, improve the body composition.
