Weight Loss

Nutrition
H e a l t hy e at i n g i s n o t

a diet plan — it s ’s a way

of l i fe

Ever ything you eat breaks down into the tiniest nutrient

components which feed your cells with the necessar y

‘fuel’ for further functioning. That is why food energy, and

the amount and quality of it matter, as it affects your

immunity, longevity, physical and mental health, as well

as performance.

The human body is affected by many factors throughout

life and nutrition is one of the most influential ones.

Path to improved health

Modern eating habits have a negative effect on people’s

quality of life. Simple carbs, trans fats, and sodium

consumption prevail nowadays in our foods. We often

80
types of NCDs are

neglect to eat enough dietar y fiber and fatty acids like caused by poor

nutrition, such as

omega-3, etc.

obesity, diabetes, high

blood pressure, rickets,

osteoporosis, anemia,
Poor nutrition combined with little physical activity,
etc.1

smoking, and alcohol abuse, have led to a rise in

noncommunicable diseases (NCD).

1According to the International Classification of Diseases (ICD)

Healthy eating philosophy

A balanced diet must satisfy the body’s needs for

nutrients and promote organ and system functioning in

different environments and situations.

Good nutrition

Boosts the immune system.

Prevents food-related diseases and conditions.

Promotes healthy aging and longevity.

Assists normal growth and development in

teens and kids.

Has a positive effect on mental and physical

performance.
Healthy nutrition
principles:
1. Balance your energy intake. For a healthy person, food
energy intake must cover the amount of energy lost.

2. Bring some diversity to your table. You should eat foods from
all the basic food groups.

3. Balance your macronutrients: eat as much protein, carbs,

and fats as your body currently needs.

Eating timestamps

Try eating 3-5 times per day.

Plan your meals throughout the day.

Take your time and spend enough time eating

your meal (20-30 mins).
Nutritious foods & drinks

Vegetables:
Eggplant Onions Salad greens
Zucchini Tomatoes
Arugula
Pumpkin Peppers Spinach
Sweet Cucumbers Green beans

potatoes

Radishes Artichokes

Potatoes
Celery root

Cabbage
Carrots

Jerusalem
Beets artichoke

Fruits
Berries (cherries, raspberries, Citrus fruits (orange,
blueberries, strawberries, lemon, grapefruit, etc.)

mulberries, dogwood, etc.)

Apricots Kiwis
Avocado Pomegranates
Plums
Watermelon

Apples Melon

Pears
Peaches

Pineapple
Persimmons

Feijoas
Protein-rich foods
Dairy products (yogurt, milk, Olive oil

etc.)

Linseed oil, pumpkin

Cheese (parmesan, cheddar, seed oil, etc.

Gruyère, Gouda, etc.)

Nuts (almonds, pistachios, Sour creams

etc.)
Coconut oil for baking
PlumPeanut butters
and frying

Beans Nuts
Seeds
Seeds
Mushrooms

Tofu

High-carb foods
Whole grain cereals Watermelon

Whole grain bread or Beans and legumes

crispbread
Veggies
Whole wheat pasta
Fruits and berries

Eating principles
The main eating principles for people to stay

in shape:

To maintain your shape and current weight, you need to create

a balance between calorie consumption and caloric
expenditure (consume the same amount of calories that you
burn).

First, you have to determine your body’s calorie requirement

or TDEE (total daily energy expenditure) according to your
lifestyle (basal metabolic rate, physical activity, etc.).

Now you should maintain exactly that food energy intake.

Although TDEEs can vary greatly from one individual to
another, the recommended average distribution of the main
nutrients is as follows.

10-30% of your food energy intake has to come from protein

or be in the range of 0.8-1.5 grams per 1 kg of your Body
Weight (BW).

25-30% of the energy has to come from fats or be in the

range of 1-1.2 grams per 1 kg of your BW.

Carbs - 55-60% or in the range of 3-5 grams per 1 kg of your

BW.

3-5 meals per day.

The main eating principles

To lose weight you have to create a caloric deficit.

Determine your TDEE.

Decrease your food energy intake by 20%.

Your food energy intake cannot be less than the basal

metabolic rate.

Sometimes it’s hard to cut 20% of calories in one day. Do it

step by step: first start by consuming 300-500 fewer calories

per day, then slightly decrease to the target amount.

Protein takes up to 20-30% of the energy consumed, or 1-1.7

grams per 1 kg of your ideal body weight* (IBW, depends on

your health, age, physical activity, etc.).

Fat - 30% or 0.8-1 grams per 1 kg of your IBW.

Carbs - 40-60% or at least 2 grams per 1 kg of your IBW.

When and how much to

eat?
To maintain your shape and current weight, you need to create
a balance between calorie consumption and caloric
expenditure (consume the same amount of calories that you
burn).

It’s recommended to eat 5-6 times per day if your goal is to

grow muscle. This doesn’t mean you should avoid eating more
than 4 times per day if you want to lose a few pounds.

Five to six daily meals can help control hunger, improve

nutrition absorption by your body, and make your diet more
diverse. All you have to do is to plan your meals and serving
sizes ahead of time to avoid eating too much.

Eating 5-6 times a day should be avoided if you have type 2

diabetes or insulin resistance.

Your meal serving size will depend on many times you’ll decide
to eat a day and your required daily energy.
Cooking methods
Opt for steaming, boiling, baking, and roasting, as these are
considered to be the healthiest forms of cooking.

A little less healthy is stewing and grilling. Pan-frying

and stir-frying methods are not recommended for

a healthy diet.
Water
Daily fluid intake is 30 ml per 1 kg of
body mass.

Drink 1-2 cups of water on an empty

stomach 20-30 mins before breakfast.

Drink 100-150 ml of water throughout the

day and 10-30 mins before meals.
Foods to eliminate or
limit to the minimum
White bread and pastry made with baker’s yeast.
Top patent flour
Refined grains

Foods high in salt

Foods high in sugar (candies, cakes, milk and white
chocolate, ice cream, etc.)
Canned goods

Soda

Packaged juice

Alcohol

Fried and smoked foods

Trans fats (butter, margarine, salty snacks, etc.)

Junk food

Then the diet ends and you are more than likely to go back to
‘before,’ in terms of food and weight. You seem to crave even
more afterward, right?

How do you feel about adopting healthy habits and starting the
journey to your healthy body weight without actually starving
yourself?

How to start
Being more physically active, going for a walk, doing
some home stretching, or maybe rope jumping.

Replacing your usual Netflix chips with carrot or celery

sticks.

Replacing fruit foods with added sugar with just fruits.

Eating whole grains instead of refined grains.

Having unsalted snacks instead of snacks with added

sugar.

Buying oils instead of solid fat.

Drinking beverages with no added sugar instead of ones

with added sugar.

Being less or more physically active requires fewer or more

consumed calories accordingly. Maintaining a calorie balance
can become one of your tools for weight management. Every
health organization encourages you to reach your healthy body
weight. So do we.

Your calorie balance

questions solved!

It seems like it’s all about balance, right? And that includes

having a calorie balance, which is a balance between the

calories that are consumed and expended.

How can you determine yours?

You should monitor your body weight and then step by step

adjust your calorie intake and expenditure based on weight

shifts over time.

The total number of calories you need is based on:

Your age

Weight

Height

Other factors that may be affecting your calorie intake, like

pregnancy, or being a professional athlete.

In general, per day, you require

1600 calories, if you’re a moderately active kid.

2000 calories, if moderately active teen or adult.

1800 calories, if you’re in your 50s or older and moderately

active.
Do this to improve your
eating patterns
We make choices every day. Some choices we are aware of, and
some - not so much. This includes eating choices.

Every day you have breakfast, then lunch and dinner. All the
things you decide to eat define your eating patterns.

Where should you shift your eating choices to get to a healthier

pattern?

DO EAT:

All kinds of veggies and fruits.

Grains, and make whole grains half of that.
Dairy products. Focus on fat-free or low-fat dairy, including
cheese, Greek yogurt, milk, etc.
Protein-rich foods.
Oils.

AVOID:

Excessive consumption of saturated fats, added sugars, and

sodium.
Excessive alcohol consumption.

And, of course, try to achieve a calorie balance!

This is exactly how to
build a healthy plate
Ok, so, there are many healthy guidelines, recommendations,
and stuff. But how exactly are you supposed to implement
them in your everyday life? What does your typical plate look
like?

The Dietary Guidelines for Americans suggests the following:

30% grains
40% vegetables
10% fruits
20% protein
A glass of dairy

To better navigate these amounts, pay attention to

these tips:

1. Fruits and vegetables should take up about half of your plate

2. Opt for low-fat dairy foods

3. Vary your protein food choices

4. Make at least half your grains whole-grains

5. Reduce your sodium and sugar intake

How many times should

you eat per day
Some diet plans suggest you eat 3 times a day, whereas some
say around 8, so every couple of hours. So, what is the optimal
number of daily meals?

So, here’s the thing:

One study claims eating less frequently, no snacking, and a

large breakfast with 5- 6 hours difference, may be effective in
preventing long-term weight gain.

Another study shows eating often helps appetite control, while

another study shows eating more frequently isn’t that helpful,
moreover it claims frequent meals may increase hunger. Other
studies are also quite conficting. Basically, more long-term
research is needed.

Geez, is there really an exact number of meals you should

eat per day?

For weight loss it would be more helpful to eat fewer calories.

Two thousand calories is still 2,000 calories, no matter whether
you have 3 meals of approximately 667 calories a day or 5
meals of 400 calories each. The time and frequency aren’t
THAT big of a deal after all.

Instead, focus on the following:

Calculating your calorie balance according to your age,

physical activity level, lifestyle, goals, etc.
Making sure you eat nutrient-dense foods.

Opting for foods that bring you a feeling of satiety.

Logging what you eat. Planning your meals ahead.
Adopting mindful habits.
How much fruit and veg
should you eat per day
We need to eat fruits and veggies. They are healthy. However, is
it possible to overdo them? What if you eat too much fruit? Will
it have the completely opposite effect?

Can fruit harm you if consumed in excessive amounts?

And what is ‘fruity enough’?
The American Dietary Guidelines for Americans recommends
eating fruit as a part of a healthy diet, especially whole fruits.
This is because they are nutrient dense. In general, we benefit
from fruit in many ways.

Whole fruits are difficult to overeat due to the fiber they

contain, which provides a feeling of satiety.While overeating
whole fruits may cause diarrhea, the overconsumption of fruit
juice or fruit-based smoothies is more insidious. In fact, the
latter can increase your risk of type 2 diabetes.

How much fruit and

veg is ok

The AHA suggests 4 servings per day, where one serving is be

equal to:

1 medium or fist-size whole fruit, like an apple, pear, orange,

kiwifruit, etc.

¼ cup of 100% fruit juice.

¼ cup of dried fruit.

½ cup of canned or frozen fruit.

There is also an exact number of veggies.

According to the AHA, you should eat 5 servings of veggies a

day, where one serving equals:

1 cup of raw leafy vegetables.

½ cup of fresh or frozen, or even canned veggies.

½ cup of vegetable juice.

Skipping veggies isn’t
a good idea
1. As they actually low in calories, which will help you to
manage your body weight better.

2. Are nutrient-dense, which means they are not only good for
maintaining a healthy weight but also for preventing chronic
diseases, etc.

3. Can protect from certain types of cancers.

4. Reduce the risk of heart disease.

Just like with fruit, it’s not a good idea to overeat them.
Paint your days with
colorful foods for a truly
healthy diet
Broccoli isn’t the only healthy vegetable out there, just like
apples aren't the only healthy fruit.

The US Dietary Guidelines recommend that your plate contains

approximately 50% fruits and vegetables. Let’s be honest,
eating half of your plate in apples and broccoli day after day
would be near impossible. That’s why the guidelines
encourage you to discover other fruits and veggies and
suggest you eat various foods of different colors!

What can you add to your

plate

Red.
Apples, beets, tomatoes, red cabbage, red bell peppers,
strawberries, radishes, red chili peppers, red onions,
cranberries, pomegranates, raspberries, watermelons,
blood oranges, red grapes, red grapefruits, etc.

Green.
Broccoli, spinach, avocados, limes, green apples, green
grapes, kiwis, green cabbage, lettuce, green onions,
zucchini, green bell peppers, Brussels sprouts, celery, leafy
greens, etc.
Orange and yellow.
Carrots, apricots, pineapples, pumpkins, corn, mangoes,
yellow bell peppers, bananas, sweet potatoes, papayas,
yellow pears, yellow apples, lemons, golden beets, yellow
tomatoes, yellow watermelon, golden kiwis.

Blue and purple.

Blackberries, blueberries, raisins, eggplant, purple cabbage,
plums, lavender, figs, black olives, Concord grapes,
elderberries, black salsify, etc.
White and brown.
Garlic, onions, leeks, mushrooms, ginger, turnips, potatoes,
cauliflower, brown pears, parsnips, etc.
The reasons you should
paint your plate with colors
1. The red-yellow-orange family is rich in carotenoids that can
do it all: prevent heart disease, lung, breast, skin, bladder, and
cervical cancer, and simply keep away the common cold.

2. Blue and purple foods, according to the Institute for

Integrative Nutrition, have more antioxidants than any other
food group, and they can also prevent high cholesterol and
cancer, while greens are great detoxifiers.

3. White and brown foods are known for their antiviral,

anti-fungal, and antiinflammatory properties, and they help
the body fight infections.
5 tricks to stop your sugar
addiction
Listen, changing your everyday eating habits is HARD. They
may literally be your daily rituals that you now have to change –
or even abandon altogether!

Remember though, there's nothing you can’t do! And that

includes eating less sugar.

This can be achieved by following these tips:

Always remember why you’re making these changes; always

remember your achievable goal!
Try to cut in half the sugar, honey, syrup, etc., that you
add to your tea, coffee, or pancakes.
Eliminate sweetened soda drinks.
Fruits to the rescue. Instead of adding a tablespoon of
honey to your oatmeal, add a banana or dried apricots.
Study food labels.
8 things you need to know
if you're trying to lose
weight
Physical activity is essential for weight loss. At least 150
minutes a week of moderate physical activity or 75 minutes a
week of vigorous physical activity will help you experience the
benefits of exercise, including weight loss.

Change your diet in a way that means you won’t starve yourself.
Find healthy food alternatives to your usual high-fat snacks
and meals, solid fats, sweetened drinks, etc.

Calculate your daily calorie intake. To lose weight you need to

create a calorie deficit.

Improve your eating habits. Eat more nutrient-dense foods

including fruits, vegetables, etc.

Strive for food diversity. Try eating different foods of different

colors.

Don’t get obsessed with the number of meals you eat. Aim for
your recommended calorie intake.

Limit your refined sugar intake. Eat fewer processed foods,

sweetened beverages, junk foods, etc.

Make fitness part of your daily routine. Whether it’s a strength

training session or taking a walk to or from work.

Ready to start?
1. Figure out ways you can add more physical activity to your
daily routine.

2. Start changing your eating habits. Not all at once, do it step

by step.

3. Eat more nutrient-dense foods.

4. Consume less added sugar.

5. Sleep 7-9 hours a day.

6. Transform these points into habits.

Weight Loss Checklist For
Beginners
1. Do 150 minutes of moderate-intensity physical activity a
week. Or 75 minutes of vigorous-intensity physical activity a
week.

2. Follow your daily calorie intake.

3. Log your foods.

4. Plan your meals and shopping lists in advance

5. Eat more fruits and vegetables.

6. Weigh yourself daily.

7. Drink more water.

8. Avoid processed foods.

9. Limit your added sugar intake.

10. Sleep 7-9 hours a day.

Your healthy balanced diet should include various foods,

enough liquids, comfortable serving sizes, and breaks
between meals. Eating enough fruits and veggies will help with
you maintain your optimal weight and consume enough
nutrients, and it supports gut health, prevents NCDs, and
promotes healthy aging.