Diet

Calorie-conscious diet

definition

In the calorie conscious diet foods and drinks are carefully and consciously selected based on their calorie content, without counting each individual calorie.

A calorie conscious diet can help to avoid hunger and the associated impairment of quality of life Lose weight from Obesity is reached and the desired weight is then maintained.

Read about this too Lose weight without hunger.

Tips and tricks for calorie-conscious eating

Only cook as much as you need, leftovers tempt you to continue eating.
Only put as much on the plate as you want to eat.
Use smaller plates to make the portions appear larger, because the eyes eat too!
Drink a glass of water before eating. That already fills the stomach a bit.
A low-fat soup or a small salad before the main course takes away the initial hunger and it is easier to eat less of the main course.
Chew each bite 20 times!
Put cutlery down and take short breaks.
Do not watch TV or read the newspaper while eating, do not allow yourself to be distracted.
Take time to eat, eat slowly and with pleasure.
Pay attention to the feeling of satiety. The plate does not have to be eaten empty.

Find out more about: Healthy eating

Food supplements

Food supplements in the form of Vitamin- and Mineral supplements are not necessary. Healthy people with a balanced and varied diet do not need them. The organism can use certain active substances if they are not in the natural association of the food occur, not recognize and utilize.
It is always true that the vitamins from an apple are more valuable for the body (because other important substances are also supplied) than the vitamins from capsules and tablets. An unbalanced diet cannot be compensated for with the help of dietary supplements.
In certain life situations such as pregnancy, the intake of vitamins can be useful. The doctor should always decide whether and when this is the case.
You can find further information under our topic: Food supplements.

Light products

Food labeled "Light" are not always low in calories! There are no Europe-wide guidelines for this.
Light can therefore mean a lot:

less sugar,
fewer fat
less salt
less alcohol
less carbonation
fewer caffeine
and also less Calories.

For such products, always observe and compare the analysis values on the packaging. Really reduced calorie foods can help Lose weight be helpful. However, there is always the risk that you will eat more of it than of “normal” foods.

Diet products

The diet products available on the market are not always suitable for weight loss.
These are, for example, foods for diabetics. In these products, the normal sugar is replaced by fructose or sweetener.
Fructose has just as many calories, it is just broken down differently in the body. Diet chocolate has the same calorie content as regular chocolate. The same goes for jams and baked goods. Here, too, only the analysis values help to study and compare.
Likewise, margarine is by no means lower in calories than butter. Only half-fat margarine or half-fat butter are reduced in calories. Here fat is replaced by water.

Daily example of an energy-reduced mixed diet

Average: 1500 kilocalories / 6300 kilojoules
27% fat / 22% protein / 51% carbohydrates

Breakfast examples

1 whole wheat roll / 5 g butter (1 teaspoon)
1 teaspoon jam or honey
1 tbsp. Cream cheese (reduced fat)
200 ml of freshly squeezed orange juice with no added sugar
2 cups of coffee or tea (300 ml)

1 slice of wholemeal bread, 1 slice of cheese (30%)
50 g tomato / pepper, chopped fresh herbs
1 glass of vegetable or fruit juice
2 cups of coffee or tea

2 slices of whole grain toast, 2 teaspoons of honey, 2 tablespoons of quark (20%)
½ banana or other fruit
1 glass of vegetable or fruit juice
2 cups of coffee or tea

2. Breakfast

1 apple
150 g natural yogurt (1.5%)
1 teaspoon liquid honey / 1 teaspoon whole grain cereal flakes
1 large glass of mineral water (300 ml)

11 clock: 1 large glass of thin juice spritzer (300ml)

Having lunch

Starter:

1 serving of lettuce with herb vinaigrette plus 1 small slice of wholemeal baquette (30g)
150 g turkey schnitzel
Provence herbs, garlic, a little salt, pepper, lemon juice
1 teaspoon sunflower oil for frying
200 g courgette vegetables with fresh thyme (cook short and crispy in a little vegetable stock)
1 small portion of potatoes or ribbon noodles, prepared without fat

dessert:

1 portion of fresh strawberries or other fruit, depending on the season (also frozen goods), 1 tablespoon of whipped cream

2 glasses of mineral water (400 ml)

Snack in between

1 piece of seasonal fruit
2 cups of tea (300ml)

In between: 1 glass of water (200 ml)

dinner

2 slices of wholemeal bread
30 g Gouda (30%)
Mixed salad of lettuce and vegetables depending on the season
Yogurt dressing: 100 g yogurt, 1 teaspoon sunflower oil, onion, vinegar, salt, mustard, garlic, fresh herbs.
2 cups of tea (300 ml)