Who does not know the healing promises of miracle diets and healthy weight loss overnight: great hope followed by disappointment and a guilty conscience. Actually, everyone already knows it by now: If you want to live healthily and also – or mainly – want to reduce your weight, you should first and foremost change your diet for the long term.
Blitz diets won’t help you, but with a consistently healthy diet and enough exercise you will not only lose weight, but also feel healthier and more energetic, less tired or stressed in general.
How do I eat a healthy diet?
There is initially no universal patent recipe for healthy eating, because people are different, with very different needs and demands. A pregnant woman will eat differently than a competitive athlete, someone who wants to lose weight will eat different foods than someone who wants to maintain his weight, the diet of a vegan is fundamentally different from that of a follower of the palaeod diet, and yet they can all eat healthy.
What nutritionists can certainly agree on is that a healthy diet should be as varied and balanced as possible. This means, on the one hand, that sufficient macronutrients, i.e. carbohydrates, fats and proteins, are ingested, as these provide the body with energy. Secondly, a healthy diet should ensure that you take in enough vitamins, minerals and trace elements. These are absolutely essential for survival. Drink enough water, eat sugar as rarely as possible and only in small amounts, plenty of fresh vegetables and fruit – it is actually quite easy to answer the question “How do I eat a healthy diet”, but in practice it is often difficult to implement a healthy diet.
Changing the diet - this is how it works
This difficulty is largely due to the fact that people are creatures of habit and it is difficult to change deadlocked habits – and inventions such as convenient food, fast food and to-go make it even more difficult to ensure healthy eating in hectic everyday life. But if the goal is a long-term change of diet, it is worth starting slowly. First of all, change over to a healthier option with a single meal a day, drink water or fruit tea instead of sugary drinks or consistently replace sugary snacks with raw vegetables and nuts. Only when you have gotten used to one step do you tackle the next. You will see that it will be much easier for you to consistently make the change in diet than if you try to upset your entire lifestyle from one day to the next.
Healthy diet for losing weight
If you want to switch to a healthy diet because you want to reduce your weight, all this applies to you as well. If you switch to a healthier diet, you will soon notice that you will automatically lose a few kilos anyway.
In addition, it is important that you make the right and individual plan for yourself to help you lose weight.
Also, the more you know, the better – get advice and information about what you eat.
Above all, enjoy every bite and don’t skip meals – even if you are changing to a healthy diet to lose weight, this is a permanent change, not a diet. You will find that the best way to lose weight with healthy food is to cook and prepare as much as possible for yourself. A diet plan and meal prep will help you do this.
Nutrition plan - does it really help?
The short answer is: Yes, it does, not only for losing weight, but also for healthy eating in general. It’s like shopping: When you go to the supermarket hungry, a lot more ends up in your shopping cart than you planned. It’s similar to planning – if you think about what you want to cook when your stomach is already rumbling, you will not only cook and eat more than you actually need, you will also fall into old, unhealthier habits.
This can’t happen to you with a nutrition plan – you can not only structure your shopping, but also decide for yourself and individually whether you prefer to be flexible on a daily basis or plan for a whole week in advance.
In addition to planning, meal prep is one of the most useful habits for changing to a healthy diet – especially if you work and don’t have much time at lunchtime. You can pre-cook a meal on the weekend or the day before and then take it with you to the office or university – not only is it cheaper than going out to eat or getting a quick bite at the bakery, it’s also much healthier because you know exactly what you’re eating.
→ You can find out how to create a free nutrition plan in our nutrition guide.