3. fat – does not make you fat (and helps you lose weight healthily)
Fat has a worse reputation than it deserves – this is now common knowledge. Even if it contradicts logic at first: a higher-fat diet can contribute to the healthy reduction of body fat deposits in the long term. Above all, meals with high-quality fats contribute to good metabolism and a long-lasting feeling of satiety.
Coconut oil can be particularly helpful for losing weight. The high-quality fat consists of a high proportion of so-called medium-chain fatty acids. These enter the body’s circulation more easily than long-chain fatty acids and can be metabolized differently and faster.
Sufficient fish on the menu (at least twice a week) also ensures a good ratio of omega-3 to omega-6 fatty acids, which is important for a healthy metabolism.
As for flavor carriers, fats and oils also give vegetables new flavor facets. The fat-soluble vitamins from vegetables thus also find a safe way into our bodies.
Conclusion: Don’t be afraid of fat and swirl your vegetables in good oil, for example, olive or coconut oil. Animal fats such as lard and tallow are also recommended – pay attention to quality.
4. nutrients about nutrients
If the body is not sufficiently supplied with vitamins or minerals, it will continue to crave food (even though it is supplied with sufficient energy) in search of the micronutrients it so desperately needs. The solution to counteract the additional appetite: Replace nutrient-poor food with nutrient-rich food.
A combination of vegetables, fruit, fish, meat, eggs, nuts, herbs, and healthy fats provides the body with valuable nutrients. Vegetarians also have the possibility to supply themselves sufficiently with nutrients with natural foods.
Cereals and legumes, on the other hand, are less recommendable. Although they are rich in nutrients on the label, anti-nutrients prevent the absorption of micronutrients and a good supply of the body. (However, fermentation and appropriate preparation can solve the problem).
Lack of nutrients not only affects appetite but also hormone metabolism. For example, hypothyroidism impairs the body’s energy metabolism and leads to weight gain and inhibits success in losing weight. Supporting the thyroid gland with sufficient nutrients (such as iron, selenium, zinc, B vitamins) can help.
Conclusion: Provide yourself with sufficient nutrients to lose weight healthily. The rule of thumb – most processed foods are low in nutrients, whereas natural foods are almost always high in nutrients. Artificially added nutrients and supplements rarely solve problems.
5. water march – drink a lot
A balanced water balance in the body promotes metabolism and thus also weight loss. In general, it is recommended to drink around 1.5 liters of fluid per day, for every hour of sport you can (depending on intensity) add 1 liter more. By the way, vegetables and fruit also contain a lot of water and help to supply the body with fluid. The more you eat natural foods, the less you need to drink (at least in our experience). Trust in your thirst!
Not only the quantity but also what you drink is important. Soft drinks and fruit juices contain sugar and contribute unnecessarily to energy intake (and blood sugar fluctuations). The metabolism is best supported with water or unsweetened tea.
In order to stop the small hunger in between, one can get used to the grip to the water glass. In order not to disturb digestive processes, it is better to avoid drinking during and after meals.
If you do not like pure water, you can refresh the taste with lemon, mint, or similar. A special tip: a morning warm water with lemon or apple vinegar can stimulate the movement of the intestines and the production of digestive juices.
Conclusion: Drink enough and according to the feeling of thirst. Water is the best.
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