What should a healthy weight loss diet look like?

Healthy weight loss diet 

The principle of successful weight loss is simple - you need to create an energy deficit. The daily average is 2000-300 kcal less than our total demand. If the body receives less energy than it needs, it will draw it from the reserves accumulated in the fat tissue.

However, this does not mean that drastic starvation is necessary. Through a rational diet, combined with regular physical activity, you will achieve your goal.

Attention: effective weight loss can be compared to a marathon. The whole process takes quite a long time, but it is not at the expense of health and the subsequent yo-yo effect. 

What should a weight loss diet look like?

A healthy weight loss diet has a lot in common with the principles of rational nutrition. It is often enough to modify existing eating habits in order for weight reduction to start gaining momentum. It is worth remembering that bad habits are most often responsible for excess weight, the basis of which may lie in a constant life "on the run".

Eliminate sugary snacks

Sweet snacks are a real calorie bomb. They are also a rich source of simple sugars, which cause rapid jumps in blood glucose levels. This is responsible for triggering attacks of appetite, as a result of which you supply your body with unnecessary calories. But you don't have to deny yourself the pleasure - especially if sweets have made up a large part of your diet so far. Start reducing the amount you eat gradually or choose products that contain sugar substitutes.

Limit your intake of trans fats

If you're struggling with excess weight, your diet may have been high in trans fats, or hydrogenated vegetable oils. You can find them mainly in processed foods and fast foods. It is time to change your habits, limiting the consumption of such products to a minimum.

An excessive amount of trans fats in your diet increases the risk of developing not only atherosclerosis or type 2 diabetes, but also dangerous abdominal obesity.

Increase your vegetable intake

Vegetables should form the basis of every diet, as they provide many valuable nutrients. They are also low-calorie, with just a few calories per 100g. So you can eat them with almost impunity (as long as they're not fried or breaded!), which will not have a negative impact on your figure.

Box diet

One of the main obstacles to weight reduction is not at all a poorly chosen weight loss diet. A common mistake is irregularity in eating, which is related to lifestyle.

If you do not have time to prepare well-balanced meals, help yourself to diet catering. The offered box diet, tailored to your dietary needs and expectations, will be the most important step towards a dream figure. 

How to weight lose 3 kg in 3-4 days?

One of the so-called fast diets. It is based on a vegetable shake, a glass of which should be drunk half an hour before each meal. In addition, vegetables (raw and cooked) and small amounts of carbohydrates (rice, wholemeal bread) and lean cheese are allowed. 

As with any diet with a drastically altered calorie count, it is best carried out over the weekend. The diet provides plenty of fibre and vitamins. It can be regarded as a cleansing diet. It should not be prolonged in order to avoid the yo-yo effect (rapid weight loss). 

Breakfast: 100g lean white cheese with any number of radishes

Second breakfast: 2 apples and an orange

Lunch: a glass of cooked rice, mixed with any amount of peas and corn and a teaspoon of butter

Dinner: small head of lettuce with tomato, cucumber and onion, 2 croutons of whole wheat bread 

VEGETABLE COCKTAIL 

3 carrots

½ celery

small onion

4 -5 peeled tomatoes

Blend and top up with water to 1 litre, serve chilled as it is more filling