Food to lose weight

Eine gesunde Ernährung spielt eine wichtige Rolle beim Abnehmen und dem Erhalt eines gesunden Körpergewichts. Lebensmittel, die speziell auf eine solche Ernährung abgestimmt sind, können hierbei sehr hilfreich sein. Sie enthalten in der Regel wenige Kalorien, dafür aber viele wichtige Nährstoffe und sättigende Ballaststoffe. Doch welche Lebensmittel eignen sich am besten zum Abnehmen? In diesem Beitrag werden wir dieser Frage auf den Grund gehen und Dir Tipps und Rezepte an die Hand geben, wie Du diese Lebensmittel in Deine Ernährung einbauen kannst, um gesund abzunehmen.

Highlights

Lebensmittel mit hohem Protein- und Ballaststoffgehalt wie Gemüse, mageres Fleisch, und Nüsse helfen beim Abnehmen.
Vermeiden Sie zuckerhaltige und stark verarbeitete Produkte, um den Blutzuckerspiegel stabil zu halten.
Eine ausgewogene, kalorienarme Ernährung in Kombination mit Bewegung ist ideal.

Let's start with the basics of losing weight

The energy requirement of a person depends on various factors, such as gender, age, height and physical activity. To lose weight, you need to eat fewer calories than you consume. Energy consumption can be increased through exercise, which can be achieved for example through regular training or everyday exercise such as climbing stairs or cycling.

A balanced diet is made up of various basic principles. It should Reduce carbohydrates and sugar be reduced and sufficient protein and high-quality fats should be taken into account. It is also important to ensure a good supply of water, fiber, vitamins and minerals. This type of diet is not only healthy, but also helps you to burn fat by maintaining a stable blood sugar level while ensuring a sufficient supply of nutrients. This way, the diet is healthy and sustainable and you can enjoy your food.

Food for losing weight

To lose weight successfully, it is important to focus on foods that are low in calories, filling and nourishing. Below we will introduce you to some foods that can help you lose weight:

Fruit and vegetables as important building blocks: Fruit and vegetables are important components of a balanced diet and contain lots of important nutrients and fiber. They also contain few calories and are therefore ideal for losing weight. It is advisable to eat at least five portions a day. You should focus on vegetables and only eat fruit in small quantities due to its fructose content.
Protein-rich foods are filling: Protein-rich foods such as meat, fish, pulses and eggs keep you full for a long time and are important building blocks for building muscle mass. As muscle mass consumes more energy than fatty tissue, a sufficient protein intake can help to boost the metabolism and thus increase fat burning. As a rule, a protein requirement of 1g per kg of body weight is regarded as the minimum amount per day. However, this can vary slightly from individual to individual. If you are not sure how much protein you should eat per day, take a look here: How much protein per day? And if you find that you are not getting your protein needs met on some days, why not supplement with the vegan protein drink from LiveFresh and take in important vitamins and minerals at the same time. That way you'll be well supplied during your diet.
Healthy fats as an important source of energy: Healthy fats are unsaturated fatty acids, for example. You can get them from nuts, seeds or avocados. They are important sources of energy and can help to prolong the feeling of satiety. They also have important functions in our body and should be part of every diet, not just a diet. However, it is important to ensure a moderate intake, as fats have a high energy density.
Water is the most important thirst quencher: Water is the most important thirst quencher and helps you to flush out toxins. It also helps to increase the feeling of satiety as it fills the stomach and thus reduces the feeling of hunger.

Foods that should be avoided

In addition to foods that can help you lose weight, there are also some foods that should be avoided in order to lose weight successfully:

Sugary foods and drinks: Sugary foods and drinks such as sweets, lemonade or pastries contain a lot of calories and have little satiety effect. They can also cause your blood sugar levels to rise quickly, triggering cravings and stopping you from burning fat. This prevents you from feeling full and you should avoid them completely, especially at the beginning of a diet.
High-fat and highly processed foods: High-fat and highly processed foods such as fast food, potato chips or ready meals also have a high energy density and are often high in saturated fat and trans fats. They can increase the risk of obesity and cardiovascular disease and you should therefore only eat them in moderation.

However, there are already healthy ready mealsthat can help you lose weight, such as the vegan bowls. The vegetables are gently shock-frozen so that important, healthy vitamins and minerals are retained. They are also low carb, high protein and keep your blood sugar levels constant so that cravings are avoided and fat burning is best supported.

Alcohol and sweets: Alcohol and sweets also contain a lot of calories and carbohydrates and have little satiety effect. In addition, the consumption of alcohol can slow down the metabolism and thus inhibit fat burning. Here too, they should therefore only be consumed in moderation if you want to lose weight healthily.

Tips for successful weight loss

To lose weight successfully and stay healthy in the long term, there are some important tips to follow:

Long-term changes instead of short-term diets: Instead of short-term dieting, you should focus on a long-term change in diet. A balanced diet with lots of vegetables, protein-rich foods and healthy fats is the goal.
Exercise is an important component: Exercise is not only important for physical health, but also for successful weight loss. Regular exercise can boost the metabolism in a healthy way, promote fat burning and support muscle building.
Conscious eating and enjoyment: If you eat consciously and enjoy food, you can automatically consume fewer calories and still feel full. This includes, for example, eating slowly, chewing consciously and avoiding distractions such as television or cell phones while eating. More mindfulness for you and your body is the key to successful weight loss and maintaining your feel-good weight.
Other important factors for successful weight loss are Adequate sleep, stress management and regular monitoring of body weight.

And this is how you can implement the recommendations

You can choose healthy recipes yourself diet plan to lose weight yourself. For example, choose a protein-rich breakfast with eggs, nuts, seeds and yogurt. For lunch and dinner, you can prepare a delicious vegan meal that you can prepare the day before.

Light soups & stews with vegetables are ideal for thisThey are not only easy to digest, but also quick to cook. Why not try our vegan carrot orange ginger soup or our vegan pumpkin carrot potato soup.

But also vegetarian and vegan dishes such as colorful salads or delicious recipes for stir-fried and baked vegetables are also ideal as low-calorie meals for losing weight. Why not try our healthy stuffed bell pepper halves. With our Oven Brussels sprouts with cauliflower rice recipe you can create the perfect alternative to conventional rice containing carbohydrates. And thanks to our vegan pumpkin fries you don't have to miss out on anything when losing weight and cutting calories.

Alternatives to classic bread & toast why not try our Avocado toast made from sweet potatoes or make yourself delicious and healthy wraps. We also have the right low carb wrap recipes for you.

However, if you're short of time to cook ahead, that's no problem. LiveFresh offers vegan bowls in many different flavors - with a focus on low carb and high protein. These dishes are healthy and create the ideal basis for losing weight and can be prepared in just a few minutes. Lots of colorful vegetables and vegan protein sources keep you full for a long time and provide you with vitamins and minerals so that you don't feel like you're on a diet.

Or you can opt directly for the all-round carefree package for losing weight, the food cleanse. You get all meals for 7, 14 or 21 days in one package, you don't have to plan or shop and the meals are prepared in less than 9 minutes, 100% vegan, low carb high protein and super tasty. You'll also be accompanied by a food cleanse guide with recipes for afterwards and a sports and yoga program.

Do I have to avoid certain foods completely to lose weight?

It is easier to lose weight if you reduce carbohydrates in your diet and prioritize vegetables, protein-rich foods and healthy fats. It is also important to limit the consumption of foods that are high in calories and low in nutritional value, such as sugary snacks, ready meals and alcoholic drinks.

Should I cut carbohydrates out of my diet completely to lose weight?

No, carbohydrates are a source of energy for the body and do not need to be cut out of the diet completely. However, refined carbohydrates such as white flour products and sugary foods should be greatly reduced. Instead, you should eat complex carbohydrates from vegetables, as they make you feel full and provide you with important vitamins and minerals at the same time.

What role do proteins play in weight loss?

Proteins are important building blocks and can help to build muscle and tone the body. As muscles consume more energy than fat, a protein-rich diet can help to burn fat faster. 1g of protein per kg of body weight is a good guideline. However, this can be even higher if you do a lot of sport.

Are low-fat products automatically healthier?

Not necessarily. Low-fat products often contain more sugar or other additives to improve the taste. It is therefore important to pay attention to the nutritional information on the products and not to rely solely on the "low-fat" label. In addition, high-quality fats are very important building blocks for the body and ensure that you feel full after eating.

How much water should I drink every day to help me lose weight?

It is recommended to drink at least 1.5 to 2 liters of water daily to keep the body hydrated. Water can help to eliminate toxins and improve the feeling of satiety.

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.

Highlights

Lebensmittel mit hohem Protein- und Ballaststoffgehalt wie Gemüse, mageres Fleisch, und Nüsse helfen beim Abnehmen.
Vermeiden Sie zuckerhaltige und stark verarbeitete Produkte, um den Blutzuckerspiegel stabil zu halten.
Eine ausgewogene, kalorienarme Ernährung in Kombination mit Bewegung ist ideal.