Healthy Foods not Available? But you're on a Diet Trying to Lose Weight

That is why I have put together an easy to follow diet plan that you can find later in the article.
Many different diet plans can be found on the internet. With many of these schemes you get far too few nutrients. This is not only harmful to your health, you also achieve nothing in the long term. These types of diets can not be maintained, you often experience hunger and you get to deal with the familiar yo-yo effect.

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With the diet schedule from this article you can lose up to 3 kilos in a healthy way in the first week. This is because you produce certain hormones that burn unwanted fat, and because your body no longer retains excess fluid.

For whom is the diet schedule suitable?
This diet plan is suitable for anyone who wants to lose some pounds (overweight), without experiencing hunger or using expensive supplements.

This diet plan is a starting point for a healthy way of losing weight.

Each body has a different calorie requirement. If you are very active, you also need more carbohydrates and proteins. Therefore adjust this schedule to your needs.

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Children can simply eat. Make sure that more carbohydrates (from the right sources) are available so that they can brag more of this.

This schedule is not suitable for pregnant women. The recipes can be used, but the portions should be larger.

How does the diet plan work?
With this diet plan you do not eat less, but you eat differently. It's about what you eat and that you eat it in the right proportion.

A diet that is only based on counting calories has little function if you take the calories from the wrong sources.

With a healthy diet you get all vitamins, minerals and macronutrients in the right proportion.

As soon as you get all the nutrients in the right proportion, the burning of unwanted fat will go much faster than if you miss nutrients or do not eat in the right proportion. Your sense of hunger decreases, you get more energy and you feel much better. And that while you lose several kilos every week.

This is how a balanced meal looks like
You get essential nutrients from carbohydrates, proteins and healthy fats. According to orthomolecular nutrition, the optimal distribution of your diet is as follows: 40% carbohydrates, 30% proteins and 30% fats.

healthy foods available?

You get 40% carbohydrates: vegetables, fruit, oats, legumes, buckwheat, quinoa, brown rice, brown rice and sweet potatoes.

You get 30% protein: meat (especially poultry and game), fish (wild caught and oily fish), dairy (especially raw unpasteurised dairy), eggs, nuts, seeds and legumes.

You get 30% fat: coconut oil, olive oil, linseed oil, avocado, nuts, seeds, olives and fatty fish.

Later in this article you can see in the complete weekly menu how a balanced meal looks in practice.

During weight loss it is important that you get enough fiber. Fibers are important during weight loss because they reduce hunger (which means you eat less automatically) and improve your intestinal flora.

Research published by the University of Oxford showed that especially the soluble fibers contribute to the loss of fat around your stomach (1).

Soluble fibers are mainly found in:

Vegetable, especially in broccoli, carrots, red cabbage and green beans
Fruit, especially in mango, pear, orange and forest fruits
Legumes
In addition, good intestinal bacteria feed on fibers, which improves your resistance and bowel movements. Follow the recipes of the diet schedule to get enough fiber.

you're on a diet trying to lose weight

These habits make you fat
Small habits make a big difference over time on the scale. See the examples below.

Do you drink a glass of soft drink or apple juice every day?
Then you get about 118 extra calories per day. If you do not burn these, it is 42,887 calories annually. So many calories can cause up to 5 kilos of extra body fat. And all by a little habit!

Below are a few examples.

1 sugar cube in your coffee (3x per day)
You get 19,272 extra calories per year. If you do not burn this, this is 2.1 kilos of extra body fat per year.

A bowl of chips (3 times a week)
You get 23,868 extra calories per year. If you do not burn this, this is 2.6 kilos of extra body fat per year.

White pasta as evening meal (2x per week)
You get 37,336 extra calories per year. If you do not burn this, it is more than 4 kilos of extra body fat per year.

Imagine what it does to your body when you take these small, bad habits off by replacing them with healthy alternatives.

Fortunately, there are enough sugar-free and low-carbohydrate alternatives that I describe later in this article. Want to know more about what the eating of sugars does to your body? Read more information here.

Are sweeteners the solution?
Do not be tempted by light products or manufactured "low-carbohydrate" products during weight loss. Often, synthetic sweeteners have been used in these products.

The sweet taste of synthetic sweeteners only makes you want more sweetness (2). A synthetic sweetener does not contain any energy, but your body does ask for it at that moment. The result is that you will eat more.

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By eating synthetic sweeteners you also disturb your hormone balance, which only counteracts weight loss (3).

A product that contains 100% sugar free, 0% sugar or light is the best