Contents:

• What can you eat while dieting?
• Comparison of menus

Many people who dream of losing excess weight wonder how to start. They fear restrictions and whether they will be able to cope with the new diet, and they put off starting a diet.

However, it's worth looking at it from a different perspective and not viewing diet as a matter of restrictions, prohibitions, or drastic changes. What's much more important is a permanent change in our habits. If we jump in at the deep end and impose a lot of new rules on ourselves, we quickly lose energy and motivation. We can expect much better results by making minor changes to our current eating habits. As it turns out, this is often enough.

What can you eat while dieting?

So, which foods are allowed on the diet? Of course, there's no clear answer to this question. Cookies , French fries, hamburgers —basically anything can be included in your diet.

The goal of weight loss is to reduce body fat, and this is only possible through a calorie deficit. This means we need to burn more calories than we consume through food. If you follow this rule, you'll see visible results.

It's worth considering what changes you can make to your diet to "save" some calories. Below, we present a comparison of sample menus. At first glance, they seem very similar because they contain similar dishes: sandwiches, fish and chips, cakes. However, as always, the devil is in the details.

Comparison of menus

Learn how to use healthy substitutes to reduce the calorie value of your daily menu and improve the nutritional value of your meals.

Menu 1 – 2900 kcal

Breakfast (498 kcal) - Wheat Kaiser with butter , cheese and ketchup + coffee with cream and sugar

Second breakfast (263 kcal) – Strawberry yogurt with ready-made muesli + water with lemon

Lunch (993 kcal) – Fried salmon with fries and coleslaw + water with lemon

Afternoon snack (732 kcal) – Traditional apple pie + coffee with cream and sugar

Dinner (414 kcal) – Salad with turkey and mushrooms fried in butter, served with parsley and orange juice

Menu 2 – 1726 kcal

Breakfast (336 kcal) – 2 slices of whole-grain rye spread with crushed avocado, cheese, and tomato + coffee with coconut milk and xylitol

Second breakfast (224 kcal) – natural yogurt with oat flakes and fresh strawberries + water with lemon

Lunch (629 kcal) – Oven-baked salmon with baked sweet potato fries and coleslaw + lemon water

Afternoon snack (229 kcal) – Millet apple cake with dates + coffee with coconut milk and xylitol

Dinner (308 kcal) – Salad with turkey and mushrooms fried in butter, with parsley + water with lemon

The difference in the calorie content of the meals is just under 1,200 kcal. Furthermore, the nutrient distribution is significantly better in the second option. The amount of food hasn't decreased, and the type of meals has also remained the same. Only minor changes have been made to the preparation method and individual products. These small changes bring visible results, and you'll have enough strength and motivation for a long time.

When you start losing weight, you should think about it as a healthy lifestyle that, once developed, will stay with you forever.