It is now well-known to most people that drastic diets and sudden weight fluctuations can bring the opposite results and at the same time cause deficiencies on basic nutrients. For this reason, weight loss should be based on a healthy diet, ultimately aiming at overall changing one’s lifestyle.
By managing small changes in your diet habits, you can gradually decrease your weight and change your lifestyle. That way the result will be permanent.
Let’s see in practice which are the small changes necessary achieve the well-desired weight loss.
Α. Breakfast is the best way to start your day.
Don’t skip breakfast. If you are generally in a hurry in the morning, you can have a toasted sandwich with whole-grain bread, low-fat cheese and cooked or smoked NIKAS turkey or 1-2 barley rusks with 1-2 spoonfuls of Katiki Domokou for breakfast. You’ll get all the energy you need to start your day, but no more than 250 calories.
B. Combine unprocessed carbohydrates with proteins in your meals, so that you will stay full for longer.
You can find unprocessed carbohydrates in whole-grain breakfast cereals, rye bread, barley rusks, multigrain toasts, unprocessed rice and whole-grain pasta. Fibres in these foods increase the feeling of satiation during your meal, and so you feel full without a high-calorie intake. To achieve optimal results, combine carbohydrates from these foods with proteins. Proteins are found in dairy products, meat, poultry, fish, eggs and cured meats. Prefer low-fat protein sources, such as the products in the NIKAS Viveur range, with 0-3% fat and 30% less salt.
C. Eat plenty of fruits and vegetables during the day.
Fruits and vegetables give you the feeling of satiation but only few calories. They also contain vitamins and trace elements. Consume at least 3 medium fruits and 1 to 2 salads per day.
D. Don’t skip in-between snacks.
Eat low-calorie snacks, such as 1 fruit, 1 toast with 1 slice of low-fat NIKAS turkey, or some vegetable sticks with 1 spoonful of Katiki Domokou cheese. In all 3 cases you will get no more than 60 calories.
E. Cut down on salt.
Recommendations on salt consumption require that your salt intake is no more than 1 spoonful of salt in total during the day. This includes salt contained in foods you eat, such as tinned food, corned food, cured meats, cheeses, etc., salt used during cooking and additional salt added to meals and salads. To reduce salt in your diet, cut down the use of table salt and opt for low-salt foods. For this reason, choose cured meats with less salt, such as the cured meat NIKAS Viveur range, with 30% less salt.
F. Remember to drink plenty of water and liquids during the day.
You need at least 1-2 litres of liquids per day, or even more if it is hot or if you have increased physical activity.
G. Add exercise to your life.
Try to engage in at least 30-60 minutes of athletic activity most days of the week.
Following these 7 steps will help you achieve your target faster. Gather strength, persistence and patience and you will soon enjoy your new body.