It's in your mind it starts!
If you want to have a stable weight after you have reached your desired weight, there are some things that are important to keep in mind in your diet, which are important to ensure that the body gets the nutrition that it needs. It is important to remember that it is not about excluding some food products and nutrients, but rather aiming for a varied diet.
Lifestyle blogger
If you want to have a stable weight after you have reached your desired weight, there are some things that are important to keep in mind in your diet, which are important to ensure that the body gets the nutrition that it needs. It is important to remember that it is not about excluding some food products and nutrients, but rather aiming for a varied diet.
Protein: Some nutrients help us control our weight better than others. Protein is at the top here, followed by fiber-rich carbohydrates and fat.
You use more energy to burn protein, while protein helps build and maintain muscle mass and is digested slowly so that you feel fuller for longer, and larger muscles also burn fat better.
Fiber and fat have some of the same properties.
It is important to remember that cutting down on all fat when you want to lose weight or have a stable weight can not only spoil weight loss but also be dangerous to your health.
We must have fat:
Over time, it is very unfortunate and in theory life-threatening not to eat fat. Some of the nutrients are essential, which means that we have to supply them through our diet.
There are some selected amino acids found in protein sources that are essential, vitamins and minerals are essential (Amino acids are building blocks of proteins), while you must ensure that your body receives a supply of Omega 3 and 6 fatty acids.
Some good sources of fat are:
Avocado
Avocado is one of the fattiest vegetables, and goes great with many dishes. Have it next to scrambled eggs for breakfast or in a salad for dinner. I also use it when I bake brownies.
Olives:Olives are a great snack on their own or can be added to salads. Be aware that black olives are often green olives that have been soaked, so stay away from these.
Olive oil:
Olive oil comes in countless varieties and price levels,
and some also with added flavors. The important thing to remember is to buy virgin oil, and I also recommend that you find organic varieties.
I use olive oil mostly for salads, pizza dough and some baking, but I also like to pour a little over different dishes to give extra flavor. Feel free to try oils with added flavor (try e.g. Chilli)
Remember: Olive oil is not suitable for frying as it hardens!
Coconut oil:
Coconut oil can be used both for frying and as an additive when cooking.
If I'm a little hungry I can also take a teaspoon of coconut oil with nuts, simple and delicious.
Egg yolk:
You can vary a bit between using the whole egg or just the yolk. It is in the egg yolk that the fat is located along with many of the nutrients, and if you don't exercise that much, you don't always need the extra protein that the egg white provides.
Now quite a few suppliers of organic eggs are starting to appear, and I would strongly recommend that you choose this when you are in the store.
Walnuts:
Walnuts are a very good source of fat, and I use them as a clean snack, have them in salads or put them in bread that I bake. Walnut bread is a very healthy and very good bread, you can find the recipe here.
Almonds:
Almonds are like walnuts a good source of fat, and also something I often use as a snack. I also soy roast the almonds and think it is absolutely fantastic the recipe can be found here.
Sour cream:
If you can eat dairy products, sour cream is a very good source of fat and adds extra flavor to most things you have on hand. Make sure to choose cottage cheese sour cream, and if you can find it, organic sour cream is preferable.
Mayonnaise:
After I reduced dairy products from my diet, mayonnaise has become an ingredient I use a lot. For example, I make dressing from it by mixing in a little Dijon mustard, chili paste or lime/lemon or have it on hand with various meals.
The best thing is to make the mayonnaise yourself, but if you are going to buy it in the store, I recommend Hellman's as it does not contain soy, like Mills' does.
Butter:
I use butter for frying steak and for mixing into a Rotmose. And we are talking about real butter and not any of the cheap products. If you have the opportunity, I also recommend going for one of the organic alternatives.
Nuts:
Nuts are good sources of protein, but remember to eat unsalted nuts, I eat a lot of
nuts both between meals and as snacks when I'm a little hungry. Mix Walnuts, Brazil nuts, Cashew nuts, Peanuts, Almonds and Pistachios.
Unsalted Peanuts:
Milk:
Milk is a good source of Protein, I prefer lactose-free milk, preferably whole milk as it contains a little more fat.
Lactose-free Whole Milk:
Egg:
When you need protein, it is important to eat the egg white as it is the one that contains the protein, not the yolk.
Chicken fillet:
Chicken fillet is a good source of protein, I eat a lot of chicken fillet, usually with root vegetables to get fiber and vitamins.
Turkey fillet:
I really like turkey fillet, I think there is more flavor in turkey fillet, good both on the grill and in the oven.
Fish and shellfish:
Fish and shellfish are also good sources of protein while also providing Omega 3 and 6, I try to have fish/Shellfish for dinner at least one day a week.
Cod roe:
Cod fillet:
