What to eat while cutting?

The reduction diet involves limiting energy supply. It is intended for people who want to lose extra weight and get rid of excess fat tissue. A well-planned menu is the basis of the weight loss process. Unfortunately, many people make a lot of mistakes at this stage, including: the type of products consumed and the number of meals. This results in giving up the diet after a short time and returning to old habits. How to approach the topic wisely and what nutritional rules should you follow?

Effective reduction - diet is not everything

One of the most common mistakes is introducing too much dietary restrictions. As a result, our diet is typically elimination in nature. Many people give up their favorite dishes and ingredients in favor of products that are considered healthy. Lack of dietary knowledge causes some people to completely avoid eating fat and sometimes even carbohydrates. Unfortunately, this approach is dangerous to our health because it is associated with a high risk of deficiencies, deterioration of well-being and mood, and hormonal disorders. In women, it may even result in the cessation of menstruation. Moreover, it is the shortest route to developing an eating disorder. The reduction cannot be too sudden. It is assumed that we should lose about 0.5 - 1 kg of body weight per week. Unfortunately, it is the desire to achieve quick results that makes us act irrationally and, as a result, harm ourselves.

This approach usually results in abandoning the diet and the yo-yo effect. Moreover, people who set unrealistic goals feel that they are constantly on a diet and losing weight is not for them. Another mistake is the 100% or nothing approach. People who operate in this way divide products into permitted and prohibited products. A partial departure from the diet, e.g. eating a candy bar, is enough to abandon the entire plan. It must be taken into account that the reduction diet will not always be fully followed. All we need to do is if the store runs out of the product we need, we will receive an invitation to a family dinner, a wedding or to a restaurant. Meanwhile, giving up such opportunities makes us feel frustrated and we have the impression that food rules our entire lives. A much better solution is a flexible approach that allows you to enjoy everyday life and at the same time achieve your goals.

Reduction diet - main assumptions

The most important rules for healthy weight loss are not difficult. The key is to create a caloric deficit. This means that we need to consume fewer calories than we burn. For this reason, physical activity is very important during reduction, because thanks to it we use more energy. To achieve satisfactory results, it is usually enough to reduce the caloric intake by 500-1000 kcal. You can also use the calorie requirement calculator to find out how many calories you need to consume to lose weight. The calculators also take into account a person's age, height and gender as well as their level of physical activity.

It is important to keep meals regular so as not to feel hungry. The number of dishes can be adjusted to your preferences and lifestyle. A reduction diet consisting of three meals will work well, but there is nothing stopping you from eating four or five dishes. The key is to stick to your daily calorie intake and eat at relatively regular intervals. A very important element of reduction is eliminating processed products and limiting sweets. They are extremely high in calories and unhealthy. Of course, you have to approach the topic wisely and not give up your favorite delicacies 100%. However, instead of whole chocolate, you should limit yourself to a few cubes or a bar. People who want to lose weight should also increase the amount of fiber in their diet. Thanks to it, we feel full for a longer time. If you intend to train, you can increase the amount of protein in your diet to 1.2-1.6 g/kg body weight.

Healthy reduction - what to eat to get the results you want?

Reduction does not mean eliminating specific products. On the contrary, our meals should be varied. They should especially include vegetables. They are low-calorie, healthy and make dishes larger. Thanks to this, we are able to eat quickly. In addition, they are rich in fiber, vitamins and minerals. As for fruit, they should also be included in our diet, but in moderate amounts. It is worth remembering that they contain a lot of sugar, especially the dried version. It is best to choose berries such as raspberries, blueberries or strawberries.

The key element of a cutting diet is protein. Thanks to it, we are able to maintain muscle mass. Lean poultry meat and legumes work best. The daily menu should also include eggs, low-fat dairy products and nuts. In the case of the last item, however, do not exaggerate with the amount, because each variety of nuts is high in calories. The maximum is one handful.

Carbohydrates and fats on a reducing diet

The body needs all nutrients, so you should never give up carbohydrates and fats. The former should constitute about 45-50% of our diet. It is best to choose whole grain products and brown rice. It is worth replacing white bread or supermarket Kaiser rolls with rye bread. When it comes to fat, our reduction diet will be perfectly enriched by avocado, fish, seeds and the already mentioned nuts. When preparing salads, you can prepare a dressing based on good quality olive oil or linseed oil. However, do not overdo the amount, 1 tablespoon will be sufficient. Healthy fats are a valuable source of omega-3 fatty acids, which have a positive impact on heart and brain health.

It is worth remembering that the key to success is controlling caloric intake. If we know that we are going to a restaurant that day, we can eat a smaller dinner or do a longer workout that will burn more calories. Drinking the right amount of water is also an important complement to the reducing diet. People who have problems with excessive appetite can also try supplements. It will work well, among others: 5-HTP and synephrine.