Changing your diet is pretty difficult - we cling to old habits too much, which often makes it almost impossible for us to change our diet. Only: If you want to lose weight permanently, you have almost no choice but to change your diet. Anyone who simply keeps to a diet and then falls back into old eating patterns will not be crowned with success.
In addition, a change in diet is not only good for your figure, but also for your health.
Below are a few tips for a plan so that the change in diet works in the long term. But you have to bring a bit of patience with you. Take your time, but don't give up!
- analyze nutrition
Do you want to change your diet? Then, first of all, you should analyze what you eat every day and what should change. By the way, the best way to do this is with a food diary in which you really write down everything you eat. This quickly makes it clear where your particular difficulties lie.
- Only go shopping with a shopping list
The problem of going to the supermarket without a shopping list is well known: we let ourselves be tempted to buy this and that which we don't actually need. So: Always write down exactly what you need, this prevents wrong and spontaneous purchases. Also, it's always better to only go shopping when you're full.
- The fat thing
Fat makes you fat? Not necessarily. In general, oils and fats are extremely important and healthy. But not all. It is therefore best to only use high-quality, cold-pressed vegetable oils. These include, for example, olive oil and rapeseed oil, which you can combine with walnut oil, linseed oil, etc. Fats from animal products, on the other hand, are less healthy.
You should also get used to not just pouring the oil into the pan with your wrist, but carefully dose it with a teaspoon.
- Unprocessed foods
The more processed a food is, the unhealthier it is. It is therefore better to always use food that you receive in its original form or to pay close attention to the processing of the food. Löwenportion offers ready meals that contain high-quality ingredients and not kilos of sugar and additives.
Of course, you save the most calories when the main part of your meal is vegetables. If you can tolerate raw food, you can eat a bowl of salad before the main course. Low-fat vegetable soups are also a good idea.
Sugar is the problem par excellence for many. But that too is just a matter of habit. Sugar is great to reduce.
Sugar is addictive, so eliminating or reducing it is really hard for most people.
But you can also temporarily use alternatives to sugar - stevia, dried fruit, coconut blossom sugar, birch sugar are just a few of them.
You should also get in the habit of checking the ingredients list. Then you will quickly find out that there is sugar in a number of finished products - even in those that you would not expect: potato chips, for example.
- Incorporate whole grain products
Whole grain products are not only healthier, they also keep you full longer than the light variety. When it comes to a healthy diet, you can't avoid whole grains. By the way, this is also just a matter of habit. You can start with whole grain pasta, consume whole grain rolls instead of light bread rolls and also switch to the whole grain version instead of light rice.
- Eat high-carbohydrate foods at lunchtime rather than in the evening
Low carb or not - opinions differ on that. However, if you want to lose weight, it is definitely advisable to eat dishes with a lot of carbohydrates at lunchtime rather than in the evening, because then the digestion is in full swing. In the evening, protein-rich dishes make more sense.
- Drink enough
It can't be said often enough: It's important to drink a lot - a lot! This not only applies if you want to lose weight, but in general. Water or thin fruit juice spritzers are best, but tea without sugar is also suitable.
Soft drinks, on the other hand, are best avoided altogether. Coffee, on the other hand, is okay, but only in moderation and only if you drink it without sugar and with little milk.
- What foods are allowed?
In general, all foods are allowed - but with a sense of proportion.
However, the following should always come first:
- Vegetables and fruit
- Leafy vegetables
- A handful of nuts a day
- Dried fruits
- Cereal products
- whole foods
- Potatoes and sweet potatoes
- Which foods to avoid?
You should avoid
- Foods that contain preservatives or ingredients that you can't pronounce
- Fast food
- white flour products
- Soft drinks
- Bratwurst, sausage
- Ketchup, mayonnaise, cream, crème fraîche
What are the pitfalls of changing your diet?
There are quite a few. At first you are totally motivated, but at some point the frustration sets in and boom - you are back in the old patterns.
- Force of habit
Man is and remains a creature of habit. So it's not easy to break these old habits.
- Eating for emotional reasons
Stress, discomfort, sadness, loneliness? Many people eat exactly in these situations. Try to feel within yourself whether you are really hungry or whether you actually have another need.
- The inner bastard
Who doesn't know him? Sometimes he makes life difficult for us. One bar of chocolate? That's not so wild! After all, other people also eat unhealthily. Listen carefully and contradict him, the weaker self. Listen to the angel sitting on the other shoulder: let it be! Remember your resolutions!
A change in diet equals a permanent renunciation?
That's why so few people make the decision to change their diet: they think it's a permanent abstinence. It doesn't have to be like that. Of course you can also sin, because life is there to be enjoyed. Exceptions prove the rule. But it doesn't have to be a bar of chocolate, cake or greasy sausage every day.
By the way: You don't have to condemn ready meals per se either. When it comes to healthy ready-to-serve meals like those from Löwenshare, they can also be on the menu when you change your diet. The products are packaged in jars in an environmentally friendly manner and are extremely filling thanks to their high protein content. In addition, they only contain high-quality and healthy ingredients - just the right thing for a change in diet.