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Before we start putting together a menu, let us find out what principles of healthy eating exist and, specifically, how to eat and lose weight at the same time.

1. Eat 5-6 times a day, but in small portions. Regularity and routine are important when it comes to nutrition. Your body always makes sure that you have a calorie reserve for a “rainy day”. Therefore, when you start eating regularly, your body gets used to it and begins to burn calories instead of storing reserves as extra kilograms. To do this, eat small portions of 100-200 grams at set times. You should have breakfast, a second breakfast, lunch, an afternoon snack and dinner.

2. Give up fast food. When we talk about fast food, the first things that come to mind are hamburgers or hot dogs. However, fast food also includes sausages, convenience foods, French fries, shawarma, canned food and much more. These products contain preservatives, colorants and flavorings that provide no benefit to your body. For example, one meal consisting of a hamburger, French fries and a glass of Coca-Cola contains about 1200 kcal – practically an adult’s daily allowance.

3. Do not rush while eating and chew your food thoroughly. It has been scientifically proven that chewing food thoroughly can help you lose weight even without changing your taste preferences. Very often, when a person is hungry, they literally swallow food before chewing it properly. As a result, the body cannot fully process it and signals the brain that it feels hungry. It becomes a vicious circle: the faster we eat, the sooner we want to eat again.

4. Drink water. Recently, a great deal of attention has been paid to the amount of water consumed per day. There are many formulas that help calculate the amount of water consumed per kg of body weight. The average figure is considered to be 2 l/day. However, this should be adjusted: if you feel that you physically cannot drink any more water, do not force yourself. It is easy to determine: if you feel hungry between meals, drink. If a couple of sips of water remove the feeling of hunger, everything is fine; if you still want to eat, have a small snack such as an apple or a couple of nuts.

The best foods for weight loss

Here is a list of foods that help you lose weight. Combine them or eat them separately – it all depends on your taste preferences and culinary skills.1. Grapefruit is rich in vitamins B and C and also contains pectin fibers, having a positive effect on the body.

2. Fresh pineapple is a source of vitamin C, calcium, potassium and iron, which are credited with properties that help prevent atherosclerosis.

3. Lemon helps stimulate protein metabolism.

4. Thanks to its vitamin C and potassium content, orange helps fight excess weight.

5. Cherries help remove toxins from the body.

6. Despite their high sugar content, apples and pears are recommended with the skin, which contains a large amount of fiber.

7. Potatoes (boiled or baked) help break down fats in the body.

8. Cabbage helps fight excess fat in the body and is beneficial both fresh and fermented.

9. Carrots contain selenium and beta-carotene.

10. Pumpkin helps remove toxins and waste from the body.

11. Onions (green and bulb) oxygenate the blood, improve circulation and increase the intensity of metabolism.

12. Sea fish helps break down fats and is rich in iodine.

13. Radishes are low in calories and, in addition to helping eliminate excess weight, prevent wrinkles and hair loss.

14. Garlic activates metabolism and is a source of beta-carotene and many trace elements.

15. Green salad contains coarse fiber that helps with weight loss. It is suitable for people suffering from diabetes, ulcers and gastritis.

16. A cucumber consists of 95% water, making it one of the lowest-calorie foods.

17. Parsley is rich in folic acid, vitamin C and minerals, and also helps eliminate bad breath.

18. Legumes and beans are an essential source of protein for weight loss and are low in fat and calories while high in fiber.

19. Broccoli is a valuable source of fiber, minerals and vitamins and is an excellent antioxidant.

20. Almonds contain many beneficial vitamins and minerals and also provide a feeling of fullness for a long time.

21. Boiled poultry and fish, such as turkey, duck or fish, can be beneficial for your body.

22. Oatmeal significantly improves the functioning of the digestive organs and is suitable for weight loss.

23. Natural coffee and green tea contain many antioxidants and help activate metabolism in the body.

24. Cinnamon and other spices can help replace sugar and are beneficial for weight loss.

25. Fermented dairy products such as yogurt, cottage cheese, sour milk and kefir may help break down subcutaneous fat thanks to the protein they contain.1. Smoked and boiled sausages.

26. Halva, jam and natural preserve (except those made using sugar substitutes). The only exception is dark chocolate.

27. Crispy biscuits and chips.

28. Fried food cooked in deep fat.

29. Vegetable oil.

30. Cookies and bread made from wheat flour.

31. Pickled vegetables and smoked foods.

32. Confectionery: pies, cakes, muffins and other products.

33. Sauces with a high mayonnaise content.

34. Sugary carbonated drinks and packaged fruit juices.

35. Fatty meats and bacon.