What to eat to lose weight is a very general question to which it is impossible to give a single answer.

Any diet can make you lose weight, regardless of the foods that make it up – provided it is low in calories.

With the help of the right supplements, even diets with obvious “gaps” can be sustainable in the medium term.

It is different if we take into consideration the nutritional balance and, consequently, the impact on health. In this case, choosing what to eat is very important – even if the clinic clearly demonstrates that, in improving the metabolic profile of the obese, weight loss is much more important than nutritional levels.

Furthermore, by choosing the right foods, it is also possible to enjoy larger portions and, consequently, achieve greater satiety.

In short:

  • Among the meats, I prefer lean ones such as chicken, turkey, rabbit, veal, horse, etc. Carpaccios are excellent because they are highly hydrated. Choosing slightly fatter cuts, such as pork or beef loin, it will be necessary to sacrifice part of the dressing oil;
  • Among fish, I prefer lean ones such as crustaceans and molluscs, and all white fish such as sea bream, sea bass, cod, sole, plaice, monkfish, etc. Tuna fillet, swordfish and various types of shark are also suitable. The carpaccios are excellent because they are highly hydrated (not salmon ). Bluefish, with some exceptions such as anchovies, have a higher lipid content and require sacrificing part of the seasoning oil (even good fats are caloric);
  • Among the useful preserved foods, we can include light cured meats, such as bresaola, lean rump and other products belonging to dietary lines; tuna in brine is a must in low-calorie diets;
  • Milk and yoghurt can be consumed partially skimmed, while cheeses must be low-fat . Ricotta and light cottage cheese are especially suitable. Mozzarella, feta and Philadelphia, although apparently light, require the sacrifice of a part of the dressing oil. Among the seasoned cheeses, grana or parmesan can be used in portions of about 1/3 compared to the previous ones;
  • Eggs can be safely eaten whole or partially diluted with egg white ;
  • Cereals, legumes, other starchy seeds and all their derivatives should be integral; remember that dry pasta is more caloric than bread, but once cooked, it is much less. Recipes in broth or, in any case, rich in water (e.g. polenta, semolina, etc.) can help to tolerate small portions;
  • Potatoes are great because they provide about 1/3 of the calories of whole-wheat pasta – but they don’t grow when cooked. The potato puree in vegetable broth or skimmed milk is a satiating and light recipe (also made with legumes, actually);
  • Oilseeds, i.e. nuts, are really useful only if you don’t use seasoning fats;
  • All vegetables ( orchards ) can be taken in large quantities, starting from a minimum of about 400 g per day;
  • Fruit should be taken with caution, especially those with a higher caloric value, such as bananas, tangerines, grapes, persimmons, pomegranate juice, etc. However, it is globally useful to the extent of about 300 g per day;
  • Seasoning fats must necessarily be carefully measured; cold-pressed vegetable oils are obviously to be preferred, but the concept that butter is a harmful food must not pass;
  • All “useless” foods and drinks such as sweets, salty snacks and alcohol outside the budgeted scheme must be eliminated or limited to the possible weekly free meal.

Breakdown of meals: is it important?

For slimming purposes, there is no better or worse time to eat more or less of one food rather than another; what matters is the total calories.

Obviously, meal timing (split up) can help better manage appetite, although the growing success of intermittent fasting sometimes proves otherwise.

Furthermore, eating carbohydrates before training (pre-workout) allows guarantees stable glycemic levels, useful for the central nervous system, just as eating proteins and carbohydrates immediately after or in the middle of the session (peri-workout or post-workout) allows one to anticipate recovery and early opposition to muscle catabolism.

Those with digestive problems ( reflux, dyspepsia ) will also benefit from unloading the evening meal, while those who complain of nocturnal appetite will be able to insert a snack before bed.

Are Supplements Helpful?

In a low-calorie diet, some nutritional supplements are objectively useful, while others may not be.

Vitamins and minerals, for example, are always a good “safety” support when the slimming diet continues.

Creatine monohydrate and beta-alanine are excellent supports for those who practice strengthening sports.

Maltodextrins must accompany those who practice very long training sessions, such as cyclists and triathletes. They can also be useful to the bodybuilder who does not differentiate caloric intake between training and recovery days.

Protein powders, taken as a peri- or post-workout anti-catabolic, are a useful support for those who cut calories but do not want to sacrifice the muscle mass gained.

Be careful, though! Both maltodextrins and protein powders provide calories and should be factored into your total calorie count.

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