The quality of a diet and the stability of the results obtained are due to a set of factors that cannot be dissociated from each other. Indeed, it is not enough to fix your attention on the number of calories to hope to obtain lasting results. In this article, discover all our tips for making a diet worthy of the name and achieving your weight loss goals.
3 golden rules for choosing the right diet
On the market, weight loss programs are constantly increasing. So it can be very complicated to make a choice and get an objective idea of each program. To diet healthily and achieve lasting results, there are, however, three golden rules to be followed scrupulously.
Make a suitable diet
To choose a coherent diet, it is essential that it be adapted or adaptable at all points to your lifestyle and your weight loss goal. For example, there is no point in embarking on a diet that requires 1 hour of cooking a day if you usually can’t spend more than 15 minutes preparing your meals. Likewise, it is not necessary to start a program to lose 10 kg if your goal is simply to free yourself from 2 extra pounds. To make real changes in food, adaptation must be the watchword. Finally, avoid impersonal diets that leave no room for taking into account your specific energy needs.
Choose a diet that highlights dietary diversity
Going on a smart diet means accepting the idea that each food category has its place in a varied and balanced diet. Beyond that, a quality diet emphasizes dietary diversity. Therefore, avoid eating programs that consist of eating the same thing or excluding certain foods for weeks. In the long term, this type of private plan cannot have a positive impact. Also, it should be noted that the notion of pleasure must remain central to eating to avoid obsessive intercourse and a prejudicial feeling of weariness.
Avoid restrictive and exclusive regimes
A quality food program is never focused on calorie control alone. Indeed, many other aspects of the diet must come before the number of calories ingested. In addition, restrictive diets that exclude certain foods are real dangers for the body. Indeed, these are the same diets that often lead to excessive weight gain, the development of conflicting behavior with food, and certain nutritional deficiencies. To avoid this type of diet, just remember that the body cannot stay healthy without a minimum of calories (1200 to 1500 kcal) and that all food categories are essential.
How to weigh yourself to assess the results of a diet?
Even when choosing a qualitative regime, a large part of the errors of appreciation occurs when stepping on the scale. Indeed, the scale is the most common way to assess the results of a diet. It is also necessary to know how to weigh yourself correctly and to interpret the figure indicated by the balance correctly.
First of all, it should be remembered that to be sustainable a weight loss should not exceed 1 to 1.5 kg per week. While this may seem frustrating, it is a truth to consider. Beyond that, and even if the balance seems lenient, you risk losing most of the muscle and water. This, therefore, has no interest.
Tips for weighing yourself correctly:
- Do not step on the scale more than once a week
- Weigh yourself at the same time of day
- Always choose the same outfit to step on the scale
- Go to the bathroom before weighing yourself
- Always weigh yourself on the same scale to avoid unnecessary deviations
- Avoid weighing yourself after a meal
Also, be aware that the weight can vary significantly depending on transit, water retention, or hormonal disorders. Likewise, the development of muscle mass tends to cause the figure to stabilize on the scale. For these reasons, it is essential to take the figure indicated by the scale with great hindsight and not to give it too much importance. Taking your measurements or using witness pants are all other equally interesting and much more concrete options to assess your progress.
How to make a balanced diet? Example of a day of slimming meals
To help you make a balanced diet and to assess the recommended amounts, here is a typical day for a slimming meal. This example should be adapted to your specific needs and your level of activity.
Pressed or whole orange
Green tea without sugar
100 g fromage blanc with 30 g almond muesli and 5 g honey
|150 g salad of raw vegetables in olive oil |
120 g chicken fillet
150 g wholegrain rice
200 g green beans
25 g fresh cheese
|250 ml turmeric cauliflower cream |
Omelet (2 eggs) with potatoes and red peppers
125 g plain yogurt
100 g of homemade compote with no added sugars
Homemade Pear and Cinnamon Compote Recipe
This slimming recipe is ideal for dieting without any frustration. Without added sugars, it is perfect to end the meal on a gourmet note. Also, it can be used to flavor desserts and yogurts to avoid adding white sugar.
For 2 people
- 1 apple, peeled and cut into cubes
- 1 pear, peeled and cut into cubes
- 1/2 tsp. powdered Ceylon cinnamon
- 2 drops of vanilla extract
- 100 ml of water
- To make this slimming compote, place all the ingredients in a small saucepan.
- Then bring the mixture to a boil. Immediately, lower the heat then cook the fruit for 30 minutes over low heat. At the end of cooking, the water must be evaporated and the fruits must be very tender and cooked to the core.
- Finally, crush the fruit more or less finely using a mash press or a hand blender. Let the homemade compote cool before tasting or store it in the refrigerator.