You belong to a group that needs to pay close attention to dietary and nutritional advice. A healthy diet is also a key component of many medical treatments. On the other hand, poor nutrition can result in more severe issues like impaired concentration, limitations in learning, and chronic fatigue.
A diet should be balanced in terms of calories and nutrients and meet the criteria for rational nutrition of healthy people. This is essential for maintaining a healthy weight, maintaining proper bodily function, and staying alive. Three bodily functions—which must all be satisfied by the daily food allowance—are:
- structure (protein, minerals) – provide building blocks for creating, rebuilding, or maintaining tissues
- energetic (carbohydrates, fats) – serve as “fuel” supplying energy
- balance (vitamins, minerals) – help regulate processes occurring in the body
Proportions of macronutrients for a diet:
- Protein +/- 14 – 16 %
- Fat +/- 30 %
- Carbohydrates +/- 54 %
The most crucial factor is eating regularly. You should eat five to six times per day, with breaks of about three to four hours in between each meal. It’s crucial to keep in mind to eat simple, easily digestible foods.
Maintain the caliber of your sleep as well. The hormonal balance of the body can be disturbed by sleep deprivation, which can result in weight gain and difficulty burning fat. So it’s critical to get regular sleep, stay away from stressful situations before bed, and keep the bedroom calm. Keep in mind that getting a good night’s sleep can help you lose more body fat.
Fast food and goods with a lot of simple sugars should be avoided by those who want to lose weight successfully. Instead, they should eat more fruits, vegetables, and nutrient-dense foods.
Dietary advice
| Components | Value |
| Protein | 80-85g |
| Fat | 70-77g |
| Digestible carbohydrates | 280-310g |
| Fiber | 27-40g |
| Calcium | 0,9g |
| Iron | 17mg |
| Vitamin A | 900 g |
| Vitamin B1 | 1,8mg |
| Vitamin B2 | 2,2mg |
| Vitamin C | 70mg |
5 Keto recipes:
Recipe 1: Keto Cauliflower Fried Rice
| Ingredient | Quantity |
|---|---|
| Cauliflower | 1 large head |
| Olive oil | 2 tablespoons |
| Onion | 1 small, diced |
| Garlic | 2 cloves |
| Mixed vegetables | 1 cup |
| Eggs | 2 |
| Soy sauce | 2 tablespoons |
| Green onions | 2, chopped |
Recipe 2: Keto Spinach Stuffed Chicken
| Ingredient | Quantity |
|---|---|
| Chicken breasts | 4 |
| Cream cheese | 8 oz |
| Spinach | 1 cup, cooked |
| Parmesan cheese | 1/4 cup, grated |
| Garlic | 2 cloves, minced |
| Salt and pepper | To taste |
Recipe 3: Keto Broccoli Cheese Soup
| Ingredient | Quantity |
|---|---|
| Butter | 1/4 cup |
| Onion | 1 small, chopped |
| Broccoli | 4 cups, chopped |
| Chicken broth | 2 cups |
| Heavy cream | 1 cup |
| Cheddar cheese | 2 cups, shredded |
| Salt and pepper | To taste |
Recipe 4: Keto Almond Flour Pancakes
| Ingredient | Quantity |
|---|---|
| Almond flour | 1 cup |
| Baking powder | 1 teaspoon |
| Salt | 1/4 teaspoon |
| Erythritol | 2 tablespoons |
| Eggs | 2 |
| Unsweetened almond milk | 1/4 cup |
| Vanilla extract | 1 teaspoon |
Recipe 5: Keto Chocolate Avocado Mousse
| Ingredient | Quantity |
|---|---|
| Ripe avocados | 2 |
| Unsweetened cocoa powder | 1/4 cup |
| Erythritol | 1/4 cup |
| Heavy cream | 1/4 cup |
| Vanilla extract | 1 teaspoon |
Combine the ingredients for each recipe as instructed, and then prepare the food as per the recipe’s directions. While adhering to your ketogenic diet, these recipes will keep you satisfied and give you the energy you need to get through the day.
Recommended exercises for beginners
The best exercises for weight loss are those that combine both cardio and strength elements. Therefore, activities such as running, cycling, swimming, and aerobic exercises performed at the gym are excellent choices. However, remember to gradually increase the intensity of the exercises – start with light workouts and only then move on to more intense ones. Regularity in exercising is the key to success!”
How to avoid the yo-yo effect?
The yo-yo effect is a phenomenon where, after the end of a diet and weight loss, there is a rapid return to the previous body weight or even an increase. To prevent this, you need to stick to healthy eating habits. Additionally, it is recommended to limit the intake of sugar, fat, and salt.
Ketogenic Diet – Our Choice for Effective Weight Loss
What foods should I eat to lose weight? – a query that we frequently hear. An easy solution is to follow a ketogenic diet. The ketogenic diet is a low-carbohydrate eating plan that emphasizes eating a lot of fat and protein while cutting back on carbohydrates. This diet has many advantages, such as promoting metabolism improvement, lowering blood pressure, and lowering cholesterol. Below, you’ll find recipes for weight loss-friendly ketogenic meals.
We should eat in a way that provides our body with the right amount of energy while maintaining a calorie deficit. Ketosis is a state in which the body obtains energy not from sugar (glucose), but from fat stored in the tissues. This is possible thanks to the ketogenic diet, which limits the consumption of carbohydrates and fat. As a result, our body has to use its fat reserves to obtain energy. Ketosis leads to fat burning and weight loss.”.
To achieve the best results, it is important to follow a few simple rules. In the ketogenic diet, it is important to eat a lot of protein. Protein helps maintain muscle mass, which is very important in weight loss. In addition, protein helps maintain a constant blood glucose level, which can prevent rapid fluctuations in blood sugar levels that can lead to snacking.
-remember that in the ketogenic diet, fats are your primary source of energy.
The ketogenic diet greatly limits carbohydrate intake. Therefore, one can look for alternative ways of eating that are not as restrictive. There are many options that can be tried, and each has its own advantages and disadvantages. Below, we present several popular diets that you can apply.
| Name | Description |
| Atkins diet | Similar to the ketogenic diet, with a greater emphasis on consuming fat than carbohydrates. |
| Paleo diet | Based on eating similar to what our ancestors ate – mainly meat and vegetables. A small amount of carbohydrates is allowed in the form of fruits and vegetables. |
| Vegan/vegetarian | Limits meat consumption, and sometimes also dairy products and eggs. |
| Restricted diet | Limits the consumption of certain types of foods, such as gluten or lactose. A good option for those with allergies. |
As you can see, there are many different diets that can be tried. However, it is important to remember that each person is different and what works for one person may not work for another. Therefore, it is important to consult with a doctor or dietitian before starting any diet.
We wish you success in your plans related to healthy eating and reducing body fat. If you manage to follow the diet and physical exercise, you will definitely be surprised how quickly your figure will change. We hope that our recommendations will be helpful, but remember that everything depends on you!
Go burn some fat!
