If you were to take a representative survey of a thousand selected fellow citizens and ask them what is the best way to lose body weight, the most frequently mentioned answer would almost certainly be "eat less". At first, this sounds obvious. But what if we told you that this is not necessarily the case. What if, in some situations, the opposite is actually true? We would like to answer this question in the following article.
1 - Increase the volume
Of course, much to your chagrin, this tip does not refer to the fact that you can eat as much as you want from now on. The said volume is actually to be seen in terms of the energy density of the food consumed, because unfortunately our stomach is anything but a reliable advisor when it comes to determining when the food intake should be stopped. This is due to the fact that our stomach only reacts to the filling level and not to the energy supplied. In practice, you could eat a lot of nuts or ice cream without feeling even a hint of satiety. It is precisely the absence of the feeling of satiety that is sometimes fatal in the context of a diet. So if you want to lose more weight, you should first make sure that you keep your hunger under control throughout the day. The easiest way to do this is to eat foods that are low in energy density and serve as a source of satiety. Green vegetables and high-fiber carbohydrate sources are ideal for this purpose.
2 - Keep a healthy relationship with food
When dieting, many people tend to create far too large a calorie deficit and even banish entire food groups from their daily lives. Of course, this strategy works, we do not deny that. But in the long run, you won't be able to maintain the successes you've achieved, because you won't be able to build a responsible relationship with food this way. This unholy relationship, in the course of which food and calories become enemies, often leads to the fact that your body begins to actively resist the food restrictions. As a result, cravings are pre-programmed, which can destroy a large part of your hard-earned successes within a short time. So, eat rather a little more and for it richly. This is the only way to lose weight healthily in the long term.
3 - Take care of the macronutrient distribution
Even if it is the case according to the articles of various lifestyle magazines, counting calories exclusively is far from sufficient for healthy weight loss. At least as important as the calorie balance is the macronutrient distribution, which must be in harmony with the energy balance to enable optimal results. Since the metabolic conditions vary from person to person, it is difficult to provide a blanket sample solution. Nevertheless, we would like to give you a guideline at this point, which you can use to calculate your personal nutrient optimum. Since proteins are important for both muscle building and muscle mass maintenance, this macronutrient is of particular focus. Accordingly, you should consume a good two grams of protein per kilogram of body weight every day, which should come from high-quality sources such as red meat, fish or dairy products if possible. Similar to the case of proteins, you also proceed with fat. However, with a guideline of around 0.6-0.8 grams per kilogram of body weight per day, the estimated intake is somewhat lower than for protein consumption. The remaining part of the calorie balance is finally filled with carbohydrates, whereby it should be noted that these should of course be predominantly complex carbohydrates.
4 - Choose smart alternatives
The principle that many, but significantly smaller meals facilitate weight loss still applies, but also implies that these portions are sometimes quite puny. The lack of volume not only hurts the soul of most athletes, but also ensures that the feeling of hunger returns more quickly than desired. This is where the magic word volume comes into play. The trick is quite simple in itself, because all you have to do is design your meals in such a way that they are largely composed of foods with a low energy density. For example, if you want to eat chicken with rice, it may be well worth replacing much of the traditional rice with low-carb cauliflower rice. The advantage is clear, because while regular rice comes in at 192 calories and 40 grams of carbohydrates per serving, an equivalent amount of cauliflower rice comes in at just 25 kilocalories and 5.3 grams of carbohydrates. So alternatives like these allow you to eat significantly more without negatively impacting your calorie balance. For more suggestions, check out the list below.
Conventional food - alternative
- Pasta - homemade zucchini noodles
- Mashed potatoes - rutabaga , sweet potato or cauliflower puree
- Mayonnaise - mashed avocado or hummus
- Sour cream - low-fat curd cheese, Greek yogurt
- White bread - wholemeal bread
- Sugar - maple syrup or stevia
5 - Eat more thanks to cardio training
It is far from a secret that many exercisers gain a certain energetic cushion through the practice of cardio training, so that they have the opportunity to eat a little more even when dieting. This approach, of course, has a beneficial effect not only on the physique, but also on the psyche. However, there is one not insignificant drawback, because most people who work out and eat extra food do not pay attention to what they eat. According to the motto calorie is calorie, cheesecake, chocolate and ice cream often find their way into the digestive tract. That this is counterproductive should actually be clear. Since this does not seem to be necessarily clear to everyone, we do not want to miss it at this point to underline this fact again separately. So, to put it in a nutshell: A bad diet cannot be compensated by training. So use your calorie cushion for healthy food.
6 - Keep your life in balance
With all the zeal that you justifiably display in the context of your diet, you should never forget that you also have a life that is worth taking care of. So if, for example, you have a family party coming up that will almost certainly clash with your plans, you shouldn't drive yourself crazy, but instead let yourself enjoy yourself for once without a guilty conscience. Cheat meals are not only perfectly fine, but they also represent a fundamental building block for long-term success, as they significantly increase your motivation to stick to the dietary restrictions in practice. So don't be more papal than the pope, after all, you don't earn your money by showing off your body on stage.
7 - Just be creative
Now that we have addressed the most important basics, we can turn to fine-tuning. Fine-tuning in this context means optimizing the meal design so that it is never monotonous and boring. The fact that the days of turkey and rice are clearly over is proven by the countless recipes that can now be found in fitness forums. So you should definitely dare to think outside the box, be creative and try out new things, even if they may seem strange at first glance. By the way, at this point we don't want to miss the opportunity to present you with a particularly innovative recipe for a zucchini pasta with Bolognese sauce.
Zucchini pasta with turkey bolognese
Ingredient list:
- 2 teaspoons olive oil
- 400 grams of ground turkey
- ½ onion
- 1 celery stalk (diced)
- Salt, pepper, oregano, basil
- ¼ teaspoon chili flakes
- 3 garlic cloves
- 500 milliliters strained tomatoes
- 200 gram diced tomatoes
- 6 zucchini
- grated parmesan cheese
Preparation:
1 - Put the minced meat together with the chopped onion, the chopped celery and some salt and pepper in a pot preheated with olive oil.
2 - Fry the mixture until hot. After ten minutes, add the garlic and let everything cook for another two to three minutes.
3 - Now add the strained tomatoes together with the tomato pieces and a pinch of oregano and basil.
4 - Let your sauce come to a boil briefly and then reduce the heat.
5 - While the sauce simmers for a good 20 minutes, you now take care of the zucchini. Cut them into the shape of noodles with the help of a spiralizer.
6 - Finally, put your zucchini pasta in a preheated pot with olive oil. After about three to four minutes your creation is ready and can be served together with the Bolognese and some Parmesan.
Nutritional values per serving:
367 kilocalories
37 grams carbohydrates
36 grams protein
11 grams fat
Fitness pasta
Or how about a healthy pasta? Our Fitness Pasta is a low carb pasta with high protein content and top nutritional values. The taste and consistency do not miss anything compared to normal pasta! Perfect for healthy pasta enjoyment.
Fitness pasta
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