Weight-loss diets and caring for health

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. 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. 
 
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. In all 2 cases you will get no more than 60 calories.
 
E. 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.
 
F. Add exercise to your life.
 
Try to engage in at least 30-60 minutes of athletic activity most days of the week.
 
Following these  steps will help you achieve your target faster. Gather strength, persistence and patience and you will soon enjoy your new body.
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