Lose weight healthily if you are obese by changing your diet |  NDR.de – Guide
9 mins read

Lose weight healthily if you are obese by changing your diet | NDR.de – Guide

As of: May 16, 2024 11:25 a.m

If you are overweight, counting calories alone is not enough. If you want to lose weight, you have to bring structure to your meals and permanently change your diet: eat more of the right things, less of the wrong things.

The only way to reduce weight in the long term is to change your diet – ideally in small steps. A change is not a diet, but rather a permanent change in routines and habits. What needs to be put to the test is What you eat, When you eat and Why you eat. The last point is often crucial to the success of the project, because food doesn’t just have the function of satisfying hunger. It meets emotional needs. Eating mindfully is therefore part of success.

If you are obese, reduce sugar permanently

Dealing with sweets and sugar in ready meals also plays a key role. Humans are programmed for sweets. Many people find it difficult to give up sugar overnight. Sugar substitutes such as xylitol or stevia are not a long-term solution because they maintain the craving for sweets and are suspected of negatively changing the intestinal flora. On the other hand, retraining your taste is promising in the long term. And it’s not that difficult.

Cook fresh and avoid ready-made products

The “tapering method” is usually the best way to start quitting sugar: it relies on slowly getting your tongue used to it by reducing the sweetness step by step. Industrially produced products – from fruit yoghurt to herring salad, from ketchup to salad dressing – are usually oversweetened with sugar (substitutes) or sweeteners. With the tapering method, you start by stretching finished products with natural products. For example, natural yogurt is added to fruit yogurt (or purchased yogurt dressing) – first one tablespoon, then two and so on. If you prepare dessert or cake, reduce the amount of sugar specified in the recipe step by step: most cake and dessert recipes work without any problems with half the amount of sugar.

Some prefer the radical method: clean out the pantry and start a new nutritional life from one day to the next. What works for whom is a matter of type. In any case, the aim is to get the tongue used to natural flavors again and to banish ready-made and convenience products from the kitchen on a large scale. Because if you cook fresh, for example according to our lean recipes, you save unnecessary calories and, with the right tips, unnecessary effort. A good introduction to changing your diet Be rice days: days with three rice meals. They support weight loss and sensitize the taste buds. Oat days work in a similar way.

Further information

Nutrition doctor Dr.  Silja Schäfer © NDR Photo: Moritz Schwarz

39 mins

Guitarist Gerd S. has a BMI of 35 – and the extra kilos cause back pain, heartburn and frustration. His plan: lose belly fat, improve health! Doc Schäfer explains how this works. 39 mins

To lose weight, only eat a few meals – but they fill you up well

Nutritional therapy for overweight primarily means:

  • Eating only with main meals (i.e. only two or three times a day)
  • switch to calorie-free drinks (water, teas, black coffee)
  • Consistently no more snacking (this also applies to calorie-containing drinks: no coffee with milk, juice, etc. in between) – rather use a method to promote fat burning Implement intermittent fasting.

Instead, eat the right things that fill you up (see table below):

  • more vegetables (they are filling due to their volume alone and contain fiber for a healthy intestine)
  • good oils (Olive oil protects the vessels, linseed oil provides anti-inflammatory omega-3 fatty acids)
  • High-quality protein sources (eggs, fish, lean poultry meat, dairy products, but also legumes and mushrooms ensure long-lasting satiety).

What to eat if you are obese: foods and recipes

The right diet to lose weight: Here you will find suitable recipes and food lists (also available for download).

Further information

Fish pan with spring vegetables in a roasting pan on the table.  © NDR Photo: Claudia Timmann

Filling without lots of carbohydrates: recommended dishes for people who are very overweight/obese. more

2 palm-sized portions/day

  • Recommended (in moderation): Whole grain bread: whole grain cereal products; mock grains such as amaranth, quinoa; oatmeal, muesli without sugar; Whole grain pasta, whole grain rice, jacket potatoes
  • Not recommended: white bread, toast bread, rusks, croissants, milk rolls; white flour products; peeled rice, French fries, croquettes, mashed potatoes, potato pancakes; Fast food, ready-made products and instant mixes

Further information

A bathroom scale and tape measure on a yellow background.  © Colourbox Photo: AtlasStudio

Doctors warn: Excess pounds make you sick. When does it become dangerous? And what can you do about belly fat? more

A plate that is only a third full of food.  © picture alliance / Zoonar |  Olena Yeromenko

Intermittent fasting is an effective way to lose weight and maintain it. How do the 16:8, 5:2 and 1:1 methods differ? more

Protein powder © fotolia Photo: vchalup

Protein shakes can help those with weight problems lose weight more quickly. But the drinks should be individually tailored. more

A man covers his stomach with his hands.  © Fotoalia Photo: yahyaikiz

Overweight causes various secondary diseases in the long term. It’s worth taking countermeasures in good time. more

A sleeping man lies on his back in a bed with his mouth open © colourbox

Stopping breathing during sleep is usually caused by being overweight. The right diet can significantly improve the symptoms. more

This topic in the program:

The Nutrition Docs | March 11, 2024 | 9:00 p.m

NDR logo

Leave a Reply

Your email address will not be published. Required fields are marked *