Anyone who has ever thought about changing their diet will sooner or later come across this problem: The Internet is full of popular diet and weight loss methods, tips and valuable advice that you should definitely pay attention to if you want to eat healthy and sustainably. We don't blame you for making it difficult or even impossible to keep track of the wealth of information - especially when the advice and tips on the goal contradict each other. Is it any wonder that many people no longer know what and how much they should eat? A simple and low-stress strategy is to remember the 3 most important universal nutritional tips for a healthy and needs-based diet.
Find a diet that suits you!
A well-known saying goes: There is a matching lid for every pot!
And this also applies to nutrition and diets. There are now so many different concepts and systems out there that claim to be the best methods to achieve goal X. Paradoxically, there are always enough people who have had success with these variants - and this causes confusion for many laypeople, because they are often looking for “the best method.”
However, the truth is that many diets and diets work because they all adhere to certain basic elements, such as maintaining a calorie deficit, a protein-focused diet and a selection of foods that keep you full for as long as possible and reduce appetite.
“But,” you might say, “if all the strategies work, then it doesn’t matter what I choose, right?”
Not quite. Each of us has certain preferences and preferences when it comes to nutrition. For example, if I am a person who is passionate about eating pasta, rice and bread, but I choose oneLow carb dietIf I decide, then it may very well happen that I find it very difficult to eat a low-carbohydrate diet. The result? I am constantly unhappy, dissatisfied and it is difficult for me to stick to the guidelines of the nutritional concept. How long do you think I can stick to such a diet before I break the first rules of the diet?
Probably not very long.
But if I instead choose a variant in which I can eat my daily portion of pasta, rice and bread in moderation, things will probably look completely different. I don't have to give up something that I love to eat for life - and that's what matters in the end.
You must choose a diet and diet that corresponds to your preferences and preferences, because then it will no longer be so difficult for you to adhere to the guidelines and the likelihood of you successfully complying with them will increase rapidly. And that's what makes successful concepts: They have to fit your lifestyle and be easy to integrate into your everyday life.
• Do you like eating meat and have no problem giving up bread etc.? Then a ketogenic diet may be right for you!
• Are you not hungry in the morning and often skip breakfast? Then you might be interested in intermittent fasting.
• Do you feel most comfortable when you don't have to categorically exclude any food groups? In this case, you should try a natural mixed diet.
Determine how many calories you need
A major problem in today's society is that we are oversupplied with calories. We eat too much or exercise too little for the number of calories we consume on a daily basis.
When it comes to staying slim or even losing weight, what really matters is calorie intake. For this reason, it is important that you get an overview of how many calories you consume throughout the day.
Admittedly, a few years ago, counting calories was an extremely strenuous and energy-sapping task, as most of the documentation had to be done on foot. Today most people are equipped with smartphones and apps that do this work for them. You download it onto your cell phone, enter your current body weight and your goal (e.g. losing or maintaining weight) and you immediately have an entire database with all the calorie information for countless foods in your pocket. And you can add the things that are missing and that you eat regularly yourself within a few seconds.
Even more important: These programs give you an indication of how high your current calorie consumption is. You now know how many calories you burn per day and how many you consume through your diet, provided you document your daily meal with the help of the app (which is a matter of just a few simple steps).
This is an extremely powerful tool because controlling your body weight essentially depends on your daily/weekly/monthly excess or deficit.
• If you want to gain weight (for example, because you do weight training), you should consume about 10% more calories than you burn so that your body can synthesize new muscle mass. In this case one speaks of a “positive calorie balance” or a “calorie surplus.”
• If you don't want to gain or lose weight (for example because you are happy with your figure and your weight), then your calorie intake should be the same as your calorie consumption. In this case one speaks of a “balanced calorie balance”.
• If you want to lose weight (e.g. because you are aiming to reduce body fat), then your daily calorie intake should be about 10-20% less than your calorie consumption. In this case one speaks of a “negative calorie balance” or a “calorie deficit.”
No matter which type of nutrition and diet you follow: by specifically controlling your calorie intake, you can influence the direction in which your body weight will move in the long term.
Set macronutrient goals
Maybe you already have a general idea of how our food is composed. There are three main macronutrients that are found in a certain combination in our diet: proteins, fats and carbohydrates.
They all take on important functions in our body, so that the amount consumed can be varied, but it certainly makes sense to achieve certain minimum amounts.
- For example, proteins are important for maintaining the immune system, producing important hormones and building and maintaining muscles. They are also able to give your metabolism a small boost, so that you burn more calories and they keep you full for a long time.
- Fats are important for cell and brain health and they are also involved in the production of elementary hormones. They also enable the absorption of certain vitamins (A, E, D and K).
- Carbohydrates provide our body with valuable energy that is needed, for example, by the muscles, the central nervous system and the brain. They improve the cells' nutrient absorption and make them full and satisfied.
Since you should now know how many calories you are consuming and consuming using your app, it can't hurt to optimize your macronutrient intake so that you get the most benefit from it - not just from a health perspective, but also if it's about physical and mental performance.
Thebasic protein requirements of an adult humanis 0.8 g per kilogram of body weight. So if you weigh 80kg then you should consume at least 80g of protein on a daily basis.
– Due to the above-mentioned advantages that come with protein consumption (e.g. better satiety, less cravings, muscle building), a protein intake of 1.2 – 1.8 g per kilogram of body weight would make sense – in our chosen example of a person weighing 80 kg So that would be 104 - 144 g of protein that should be consumed daily (if you are physically active, you should put yourself at the higher end of the scale; if, on the other hand, you have a predominantly sedentary lifestyle without any exercise have activity, at the lower end).
However, the daily fat intake should never be less than 0.5 g per kilogram of body weight in the long term, otherwise health complications can arise. A daily fat intake of 0.8 - 1.0 g per kilogram of body weight would be more optimal.
– A man weighing 80 kg should consume around 64 – 80 g of fat per day in order to provide for all his needs.
Unlike proteins and fats, carbohydrates arenot essential(necessary for survival), which roughly means that the amount of carbohydrates should be flexibly adjusted depending on everyday activity.
Final words
With the help of these three universal nutrition tips, you will be able to make your individual eating habits healthier, more tailored to your needs and more effective in the long term - regardless of whether you are satisfied with your body weight, want to lose fat or want to build muscle.
The key to success is to choose a diet and diet that suits your personality, that you enjoy and enjoy, and that motivates you to continue.
Managing body weight (and muscle and fat percentage) is a matter of calorie intake, so it's extremely important that you take inventory to know where you stand. It's certainly possible to get closer to your goals without counting calories, but if you don't see any success, you often don't know what caused the problem. This can be extremely frustrating and demotivating.
The distribution of macronutrient intake is also important, but is subordinate to the calorie balance. By ensuring that you maintain a minimum (or optimized) intake of proteins, fats, and carbohydrates, you can further optimize the results of any diet or diet, if that is your desire.
Bonus Recipe: Protein-Rich Two-Layer Crustless Chocolate Cheesecake
After studying this comprehensive post, you deserve a treat, don't you think? That's why we're sharing with you our secret recipe for an unbeatable, delicious and yet healthy two-layer chocolate cheesecake without a base that you're guaranteed to love!
The ingredients
• 250 g low-fat quark
• 150 g light cream cheese
• 10 g baking cocoa
• 75g erythritol or 50g sugar
• 1/2 packet (20g) pudding powder in vanilla flavor
• 50 ml mineral water
• A few dropsFlavDrops from Myproteinin the flavor “cheesecake”
• 1 whole egg or 2 egg whites
• Lemon zest
The preparation
1. Preheat the oven to 200°C fan oven.
2. Mix the low-fat quark with the cream cheese.
3. Add the sugar or alternatively erythritol. (Important: Do not leave it out, otherwise the volume will be missing!)
4. Add the egg, vanilla pudding powder and lemon zest and beat everything well with a mixer.
5. Now pour in approx. 50 ml of mineral water and mix the dough until a homogeneous mass is formed.
6. Season with the cheesecake flavdrops.
7. Then divide the dough into 2 equal portions.
8. Now fold the baking cocoa into one half of the mixture for a chocolate kick. (Adjust the dosage here as desired)
9. Finally, first place the chocolatey dough and then the other half in a greased 15 cm baking pan or alternatively in a silicone mold.
(Tip: If the pan does not have a side opening option, line it with some baking paper so that the cake can be lifted out more easily later.)
10. Bake in the already preheated oven for about 30 minutes.
You can use the chopstick test to determine whether the cake is done. If nothing remains stuck to the wooden stick, it is finished.
11. It is best to let the cake cool in the oven as this will help it retain its volume.
It's best to let the finished chocolate cheesecake sit in the fridge overnight to give it the perfect aroma. This also has the nice side effect that the cake is additionally refreshing in the hot temperatures. We wish you bon appetit!
The nutritional values
for the entire cake with egg white & erythritol.
• 408 kcal
• 39.1 g of carbohydrates
• 56,6 g Protein
• 1,5 g Fett
