As you probably know, there is numerous diets and books about dieting. If you follow the diets it will probably lead to weight loss; weight loss that you will gain again after some time. Therefore, it is not about you following some diet for a few weeks, it is about finding a way of eating that you can follow the rest of your life. At the same time it is clear that weight loss only occurs by eating less calories than you combust. Therefore, it can be a good idea to count calories.
Traditionally, the principle of diets has always been to limit the intake of calories. Typically it stays on a certain amount of calories, for example 1.200 kcal/day (5.000 kJ), and then starts to count calories. Adults’ consumption of calories is higher than 1.500 kcal – and if you are overweight the consumption is somewhere between 1.800 and 3.000 kcal/day. Therefore, you lose weight if you stay anywhere near a consumption of 1.200 kcal/day. You do this most easily by eating the healthiest diet and at the same time limit the size of servings:
Choose a small plate and only have one serving.
All fat counts the same.
The amount of saturated or non-saturated fatty acids is completely irrelevant when we talk about weight loss. If you gain weight it is basically caused by your intake of energy (calories or joules) are higher than what you combust. Regulation of appetite makes you hungry when you are low on calories and therefore lose weight. So hunger is equal to weight loss. When you are hungry you should think ‘Yes! Now I am losing weight’. It is often the fat diary products, meats, cakes and candy, together with fatty substances on bread and in cooking that causes you to take in too much fat – and thereby too many calories. Protein satisfy your hunger better than both fat and carbohydrates so a diet with a high content of protein therefore satisfies your hunger better and makes it easier to keep the weight down. You can also achieve this by eating more shellfish, fish and more lean poultry and meat and leaner diary products.
By keeping a diet journal you can know exactly how much fat is in the food you eat. In that way you are more attentive to the foods that contain a lot of fat – e.g. wine, spirits, cakes, biscuits, crisps. It a good idea to eat more meals a day. Healthy snacks keep the worst hunger at bay. A lot of overweight avoid eating breakfast but that is a bad idea. The body will think that there is a famine so that during the day the hunger will become strong and often so strong that it must be met right here and now. Often, this hunger will be met with very rich snacks, e.g. candy or cakes. When you have lost weight it is about not gaining it again. You achieve this by follow the following advice and preferably for the rest of the life.
- Eat fruit and vegetables – 6 a day.
- Eat fish – several times a week.
- Eat potatoes, rice or pasta and whole grain bread – every day.
- Limit the sugar especially from sodas, candy and cakes.
- Eat less fat – especially from diary products and meat.
- Eat varied – and keep the normal weight.
- Quench the thirst with plenty of water