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By allowing oneself small amounts of tasty food, such as a few pieces of milk chocolate, a person makes the weight loss process more comfortable
Weight loss diets are often associated with severe restrictions, bland food and complete refusal of favourite tastes. There are foods that, although they are not “magic fat burners”, can be valuable aids in the weight loss process. RBC-Ukraine tells us which three products should be included in your diet if you are losing weight, citing a Facebook post by trainer Viktor Mandzyak.
Orange
This juicy citrus is good for thinners for several reasons. Firstly, its bright flavour makes dieting more enjoyable. A diet that is not enjoyable often leads to breakdowns and subsequent overeating. A tasty and refreshing orange can help satisfy cravings for sweets without harming the figure. Secondly, oranges are rich in fibre while being relatively low in calories. Fibre promotes a quick and long-lasting feeling of satiety. This helps to control appetite, avoid unnecessary snacking and, as a result, reduce the total number of calories consumed. Dietary fibre can also slightly reduce the amount of absorbed calories from food.
Lean meat
A piece of lean meat (e.g. chicken fillet, turkey fillet, lean beef) is an extremely important product during weight loss. Its key benefit is its high content of quality protein. Protein has the highest satiety index of all macronutrients. When the body receives a sufficient portion of amino acids (the building blocks of protein), it sends satiety signals to the brain, which helps control hunger. In addition, digesting and assimilating protein requires a significant amount of energy – about 25 per cent of the calories contained in the protein itself. This “thermic effect of food” contributes to overall energy expenditure. Equally important, adequate protein intake helps preserve muscle mass during a caloric deficit. Muscle loss slows metabolism and negatively affects the appearance of the body after weight loss.
Milk chocolate
The inclusion of this product in the list may seem unexpected, but it has a logical rationale related to the psychology of weight loss. Complete and categorical refusal from all favourite, though caloric, products often makes dieting psychologically unbearable. This significantly increases the risk of failure and return to old habits.
Allowing oneself a small amount of tasty food, such as a few pieces of milk chocolate, makes the weight loss process more comfortable and sustainable in the long run. Of course, this does not mean that chocolate can be eaten uncontrollably. It is about moderate consumption within the total daily calorie intake. This strategy helps to avoid a feeling of complete deprivation, boosts mood and motivation to stick to a healthy diet, not only during the few weeks of the diet, but also in later life. It is important to remember that the basis of the diet should remain nutritious foods: vegetables, fruits, whole grains, proteins and healthy fats.
Effective and sustainable weight loss is not only about restrictions, but also about a sensible approach to shaping your diet. Including foods that provide satiety (oranges, lean meat), help preserve muscle (meat) and make dieting psychologically easier (oranges and moderate chocolate) can greatly increase the chances of achieving and maintaining the desired results. The key is to keep a balance of calories and nutrients throughout the day.
