Foods To Lose Weight: Which foods are suitable for losing weight? Are you looking for a list or table as a PDF that you can print out? Toolskit.online has put together all the foods you need to lose weight in a table that you can download for free. Those who are in a hurry click here and go directly to the input field to download the foods for losing weight table as a PDF. The whole thing in combination with a smart training plan and the dream figure, nothing stands in the way!
Foods for losing weight – tips to lose weight faster
Tip 1: One cheat day per week
One day a week you can and should eat and drink whatever you want and enjoy all the things you like to eat. From my own experience, a day on the weekend is best. Then you can easily go out to eat with friends without having to worry about ordering.
Tip 2: More meals
It’s best to eat three or more than four meals a day. Starving slows down your metabolism and doesn’t help you lose weight. You can eat as much of the recommended foods until you are full.
Tip 3: Weigh weekly (not daily)
You should weigh yourself weekly and always on an empty stomach in the morning and on the same day. Best on the morning of cheat day. Document the results in a table and via photo. That helps you stick with it. Short-term weight fluctuations after the cheat day are normal.
Tip 4: Use fruit and milk specifically
A fruit and milk component twice a week on the training day. You can do this on sports day, after your workout, for example. B. drink a strawberry milkshake. Choose buttermilk, kefir, or whole milk. You will find recipes here.
These foods block weight loss:
Fast carbohydrates:
- Sugar
- Flour
- rice
- potatoes
- French fries
- Muesli
- Bread
- Noodles
- Cake
- Cookies
Explanation: All carbohydrates are converted into glucose in the body. If you avoid carbohydrates, your body switches to burning fat and gets its energy from fat. The body can switch its fat-burning on and off, so to speak. Switching it on is very easy – just don’t eat fast carbohydrates.
Sugary drinks:
- All juices (except sauerkraut juice)
- Cola & Cola light (all other light drinks too)
- Beer, wine, long drinks
- Cafe Latte (or similar, coffee drinks with milk)
Explanation: Sugary drinks prevent fat loss. Sweeteners are also not recommended as they affect the insulin level despite 0 calories and thus stop fat loss. Fruit:
- Apples
- Bananas
- pears,
- papaya
- mango
- Orange
- Dates
- all types of fruit except berries (in moderation)
Explanation: Fruit contains fructose aka fructose and affects our insulin levels in the same way as pure sugar. Don’t worry about vitamin deficiency: the vitamins are just as plentiful in vegetables!
Dairy products:
- Cheese
- yogurt
- Quark
- milk
- Grained cream cheese
Explanation: Dairy products have high values on the insulin index (similar to bread). Avoiding it can speed up fat loss. After an intensive sports session, a strawberry protein milkshake is allowed
Typical mistakes when losing weight:
- Drinking too little water (we recommend three liters a day)
- Eating too little protein
- Not enough good carbohydrates (eat vegetables every day – lots of legumes such as peas, beans and lentils)
- Eating too much salt
- Eating breakfast too late (you should eat breakfast as soon as you get up)
- Too less sleep
- Too much stress
Eat fresh foods and not processed foods or ready-made products!
If you eat natural foods (those that our ancestors ate 10,000 years ago and that fit our biology and digestive system), you will notice weight loss and an overall improvement in your well-being after a few days.
For a healthy diet:
Shop for natural, label-free foods. Avoid processed foods. Buy organic products when possible. Drink still natural mineral water. Season with natural, unrefined salt
Other reasons why you don’t lose weight:
Too much stress
There is definitely a close connection between stress and belly fat. Stress activates the “stress hormone cortisol” and thus the growth of belly fat.
Tips for reducing stress:
- Exercise helps! Go for a walk, cycle, run, or do some window shopping. Distraction helps!
- Read a book or meet friends in the café.
- Breathe consciously!
- Talking helps! Call your girlfriend again.
- Meditate
Too less sleep
Getting enough sleep is an absolute must if you want to lose weight. We should all try to sleep between seven and eight hours. Sometimes we even feel guilty if we sleep late in the morning or lie down for a while at lunchtime. If you don’t sleep enough, you risk having a bad mood, less resistance to stress, and shorter periods of concentration.
Tips for better sleep
- It’s best to go to bed between 10 p.m. and 11 p.m
- Less TV or PC consumption before bed
- Don’t eat a huge meal right before bed – but don’t go to bed hungry either
- Sleep in complete darkness
- No glowing alarm clocks in the room
- No intense training just before bed
- As soon as the alarm goes off, you can eat some nuts or some dried meat to tide you over until breakfast
Conclusion: foods to lose weight
It’s good to know which foods help us lose weight and which tend to block weight loss. Nevertheless, it is important to follow the right strategy when losing weight. Let us create an individual nutrition plan for you to lose weight. This adapts to you and your food preferences and also fits perfectly into your everyday life. In the above article, I have explained the diet recipe of losing weight. This is generally for diet purposes.
Have you already had experience with the ketogenic diet? How do you manage to incorporate keto into your everyday life? If you are unsure how to start keto, we recommend our 30-day keto nutrition plan (which is also available for vegans ).
