The whole trick lies in absolute simplicity – eating small portions but often. Eating this way, your body won´t get the signal that it didn´t get enough nutrients so it won´t feel forced to store fat. As we well know, breakfast is the most important meal of the day – some even claim you can – and should – get a real king breakfast, calorie-wise. The most effective food category remains vegetables thanks to its low energy density so you can literally pig out on it without a negative effect on your waistline. For some people it is not so attractive though – if you´re one of them, try changing order. Eat salad for as a starter at lunch – it will fill you up so you won´t eat so much of the other foods on your plate.

Actually, vegetables should be a starter in every meal you have. Then, if you have some cravings, try to stop them by munching on a few nuts or small fruit until the afternoon. For dinner, to prevent the well-known night grazing, combine vegetables with a lot of protein. The trick is, when you eat a meal with high-protein and high-fiber content, you will eat less and feel fuller for longer. Try making a plate with veggies, light cheese, lean meat or fish, and eggs.
Thinking about what to eat and planning on meals is not an easy task for everybody. If you have a stressful job with little time to eat, at least take some nuts or chopped carrots with you to work and make it easier for the pounds to go off.

OUR TIP:
Breakfast: Baked wholegrain crispbread filled with turkey ham, baby spinach, and Brie cheese
Lunch: Chicken salad with avocado
Dinner: Tofu salad with steamed vegetables

by Katarína Vicová