I am 48 years old, height 158 cm, weight 60 kg. I would like to lose 5 kg, what diet should I follow?
Any diet that you will follow regularly for a long time will have positive effects in the form of weight loss. Weight loss occurs when you eat less food than your body needs.
In order not to make him hungry, it is worth choosing those products that do not contain the so-called empty calories and a large amount of animal fat. It is worth paying attention to the fact that your menu includes at least 4 servings of vegetables (different colors). Their calorific value is low and the mineral content is high. The fruits also have a good vitamin and mineral composition.
I would suggest eating them for the 1st and 2nd breakfast in combination with lean dairy products and whole grain flakes. Dinners can be light, but here too, valuable ingredients should be present. I would prefer whole grain groats. Mainly due to the fiber and B vitamins. A serving of cereal products is 30-40 g before cooking or occasionally alternating potatoes (only steamed) 100g per serving. It is worth adding a portion of fish or (if you eat) lean meat with your dinner. Nuts and a serving of dairy product are a good alternative for afternoon tea. Some people skip dinner to lose weight. This is not the best solution in the long run. It is difficult to provide all the necessary nutrients in 4 meals. And, of course, the sucking hunger that comes in later hours can ruin your day-long efforts. That's why I suggest you leave dinner. Here, it is worth choosing a lot of salads with the addition of cottage cheese, portions of your favorite vegetables and spices. For the treatment to be effective, it is extremely important to replenish fluids. Mineral water with a high content of calcium and magnesium is best.
Losing weight is a lifestyle change in which you can not run out of physical activity. Walk, bike, rollerblades … as long as it is regular and the first effects will be visible soon.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "Asto cope with temptations while losing weight. "More on www.katarzynapryzmont.pl
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