Always eat your fill and still lose weight – that actually works.
The basic principle is: The amount of food you eat must be large enough to satisfy your hunger, but it must contain as few calories as possible. Nutrition experts from the Technical University of Munich have researched the energy density principle over many years: The decisive factor for satiation is above all the sufficient size of the portion. At food with a low energy density – thus a small calorie content – you can eat yourselves correctly full and lose nevertheless weight!
Because in any case you should keep your fingers off starvation cures, cabbage soup diets promise the fast way to the dream figure. But studies have shown that 80 to 90 percent of people quickly return to their original weight after a diet, even topping it. Because of the dreaded yo-yo effect, many people weigh more after a diet than before. During starvation, the body switches to energy-saving mode. It lowers its calorie requirement in order to survive the “lean times” as undamaged as possible, i.e. without great weight loss. Learn how to eat healthy foods to lose weight.
No hunger, no renunciation – no yo-yo effect
If you want to lose weight in the long run, you have to be able to eat what you like. And they must continue to eat their fill in order not to fall into the spiral of renunciation, hunger and the yo-yo effect. This is achieved by replacing high-calorie foods with low-calorie foods. It is important that the “light” alternatives taste so similar and that the individual continues to be satisfied with his or her diet. French fries from the deep fryer, for example, can be replaced by French fries from the oven, a schnitzel or fish fillet without breading not even half as many calories and a chocolate pudding is a delicious low-calorie alternative to chocolate!
Favorite foods and low-calorie alternatives
To make it easier for you to lose weight, we have collected popular dishes – from breakfast to lunch and snacks to dinner – and their light alternatives. It is important that you continue to be satisfied with your food, this is the only way to create a lasting change in your diet.
Change as little as necessary to lose weight.