What and how much you eat crucial to the success of a diet. So you lose weight healthily and long term. You should change and learn what foods have many calories and what very little your diet permanently.

5x daily fruit & vegetables

Fruits and vegetables include, for example, to the food, except the little calories and, with a few exceptions such as avocados, contain no fat. But they are rich in vitamins, minerals and fiber and so strengthen the immune system and make long full. The Italian Nutrition Society recommends therefore, at least three servings of vegetables and two servings of fruit to eat to help you stay healthy every day – whether you lose weight or just not. Integrate therefore in all meals either fruit or vegetables.

Several times a day grain & low fat dairy products

Pasta, rice and potatoes have in dieters thanks to the whole low carb diets in a difficult position. Yet despite all rumors they are not fattening. Especially not if you choose the whole grain version, which also lasts longer satisfied. Access therefore quietly several times a day to. Even low-fat milk and milk products should not be missed if you want to eat healthy and lose weight here. They contain valuable calcium and, if you prefer the low-fat varieties, low in calories.

2-3 times per week meat and fish are healthy and support weight loss

Not every day you should resort to meat and fish instead. A majority of people eat too much meat. Two to three servings a week are enough. Do you prefer poultry and low-fat meats such as ham or filet. Fish you should eat the other hand, once or twice per week. Ideally, you can prefer low-fat fish such as cod or plaice.

Prefer calories Drinks

Cola, juice or a glass of wine? Calories hide in drinks. Therefore, pay with your choice of drinks on it as often as possible to resort to non-caloric such as water or unsweetened herbal or fruit. Drink at least 1.5 liters per day, so you stay healthy and losing weight is possible also. Because sometimes we confuse hunger with thirst and eat something, even though we are actually thirsty.