It doesn't have to be a strict diet – No, not at all! Most importantly, one should eat consciously. That means healthy food, the right amount of calories, low sugar and lots of fruits, vegetables and fish. In short, with a healthy and varied diet, you can do everything – without having to go hungry! With these 12 diet tips that you really should know about, we show you how.
Why do we often still feel hungry?
For this we have to take a closer look at carbohydrates and their structure:
First of all, you have to differentiate between good and bad carbohydrates. This has to do with the particular chemical composition of the food. The short-chain carbohydrates are called "bad" carbohydrates. These are found, for example, in sweets, white bread and many dairy products. When eating these foods, there is a rapid and high increase in blood sugar levels (insulin levels).
A good example of this is glucose, which quickly boosts performance. Short-chain carbohydrates, however, do not provide the body with long-term energy, and blood sugar levels begin to drop rapidly – and fall below normal levels. And this is exactly what leads to our infamous cravings attacks.
In contrast, long-chain carbohydrates such as wholemeal products, rice and pulses do not increase blood sugar levels as quickly, saturate longer and do not lead to cravings. Therefore, you should definitely prefer long-chain carbohydrates in your diet, as they also keep the insulin level stable for longer!
Here go a few essential tips
If you wish to slim, you should avoid sugar as much as possible. Alternatives may be calorie-free sugar substitutes, such as Xylitol.
A low-sugar diet will also improve your skin's appearance and you'll have more energy during the day.
Reducing weight always starts with your own attitude!
Start in small steps and listen to your body! If you've never paid attention to your diet or have the habit of eating a piece of chocolate every day, it's hard to suddenly let it all go away. For if everything is supposed to go very quickly, you might lose interest and get frustrated! Give yourself time and set yourself daily, manageable goals! Start rewarding yourself not with bad food or sweets, instead rather with some healthy things.
Rather than turning to some sweets after a strenuous day, try to go for a walk or talk to a friend on the phone. This will take your attention and make you forget about the chocolate! After all, it should give you pleasure and not be a compulsion.
To lose weight effectively, you should consume more calories than you consume during the day. How many calories you should consume in a day cannot be said in general. This depends, of course, on your personal basal metabolic rate (= energy the body needs at rest) and your total metabolic rate (= depending on activity, sporting activity, etc.).
At the end of this article, you will find a great link with which you can easily calculate your basic and total calorie turnover yourself.
Drinking a lot of liquids
Drink about 1.5 - 2 litres of water every day. During sports activities, drink every 30 minutes. Drink 200 ml of water!
Do not drink too much during the meal! Since a glass of water with the meal dilutes the digestive juices in the stomach and makes it more difficult for the body to digest the food.
Further simple tips
Grapefruits stimulate the burning of fat and contain a lot of vitamin C.
Eating on the side is a no-go! Take your time eating and chew slowly and consciously – this will satisfy you quicker. Don't talk at meals either – otherwise, you would take in too much air! Bloat belly alarm!
Sufficient sleep is absolutely vital, at least 7 hours.
Ginger and chilli are healthy and help reduce weight. Therefore, you may prepare your dishes with a bit more spices.
Eat more pulses. They are high in protein, have a dehydrating effect and are digested more slowly, thus satisfying for several hours.
Ultimately important! You don't always have to eat everything entirely.
Beware of alcohol, it has a lot of carbohydrates and stimulates the appetite. Alcoholic beverages also often contain a lot of hidden sugar.
Refrain from blitz diets because it could quickly trigger the so-called yo-yo effect.
And last but not least
To sum up, getting slim and staying slim is only possible if you change your diet (calorie deficit!) and do more exercises. This does not happen overnight. Above all, you must be comfortable in your body!
We thought that these helpful 12 diet tips you should know. Did you enjoy this article or would you like to learn more about nutrition? Then please leave a comment or share this article with your friends.
Finally, if you want to learn more, check out this page and find information about how to become a model yourself.
Here you can calculate your basal metabolic rate: