Eat Smart: A Dietitian’s Guide to Healthy Weight Loss

Eat Smart: A Dietitian’s Guide to Healthy Weight Loss

Why are diets harmful? Why can some people eat anything without gaining weight, while others struggle with every bite? What truly constitutes “healthy eating,” and what’s just clever marketing? Lariisa Borisievich, a dietitian and director of the Victoria Beauty Salon, answers these questions and more.

The Importance of a Thorough Health Check

First things first: if you’re looking to lose weight, start with a comprehensive health check-up. This includes blood tests, ultrasounds of specific organs, and other necessary screenings to identify any chronic conditions or health issues. Based on these results, you and your dietitian can develop or choose a suitable diet plan. Self-prescribed weight loss can lead to serious health problems, as underlying chronic conditions may impose dietary restrictions. For instance, someone with kidney disease following a high-protein diet like the “Kremlin Diet” could cause significant harm to their health.

The Dangers of Fad Diets

There are very few balanced and rational diets that provide all the necessary nutrients. Most diets offer only short-term results. While you may lose weight during the diet, the pounds often return once you resume normal eating habits, sometimes bringing along a few extra. This happens because such diets are unbalanced, lacking the right proportions of proteins, fats, and carbohydrates. Instead of boosting your metabolism, your body slows it down due to constant hunger.

Our brain controls all bodily processes. When it senses a lack of nutrients and constant hunger, it slows down the basal metabolic rate (BMR). BMR is the energy required for your internal organs to function while at complete rest. People with a high BMR can eat a lot without gaining weight, while those with a low BMR struggle with even small portions. Therefore, irrational diets not only provide temporary results but also slow down your metabolism, which is hard to restore later.

The Right Way to Lose Weight

Proper diets are balanced in nutrients and aim to accelerate your basal metabolic rate. Weight loss may be slower compared to crash diets, but the results are lasting. Healthy weight loss happens gradually, like stepping down a staircase, until you reach a plateau—your ideal weight where your body stabilizes.

Weight loss should be treated like a medical process, so it’s best not to do it alone. However, there are simple rules of rational nutrition that everyone can follow.

Principles of Healthy Eating

Main Meals and Snacks

Ensure you have three main meals a day: breakfast, lunch, and dinner. Many people skip breakfast due to various reasons, but this is a mistake. Breakfast should be substantial—consider options like porridge, cottage cheese, or an omelet. A proper lunch at work can also be challenging, leading many to opt for sandwiches or fast food. However, dinner should not be your only full meal of the day.

If you’re aiming to lose weight, make time for breakfast and a proper lunch, even if it’s just 30 minutes. Eating on the go is harmful because your brain doesn’t register fullness, leaving your body still hungry and craving more food.

Dinner should be at least three hours before bedtime. The idea that you shouldn’t eat after 6 PM is partially incorrect. If you want a hearty dinner, it’s best to have it before 6 PM, but lighter meals can be eaten later. An ideal dinner might include a small piece of meat or fish with a side of vegetables.

You can have one to three snacks between main meals, depending on your needs. For example, if you’re hungry three hours after breakfast, don’t wait until lunch. Have a small snack like fruits, kefir, yogurt, nuts, dried fruits, or a piece of dark chocolate.

Choosing the Right Foods

Opt for natural foods for yourself and your family. Carefully read labels and avoid products with artificial colors, preservatives, and flavor enhancers. For instance, instead of sausages or deli meats, consider baked meat. It’s healthier and more nutritious, and you can eat it with vegetables or use it for sandwiches. Instead of processed cereals and quick breakfasts, which often contain unnatural ingredients, choose traditional oatmeal or multigrain porridge.

Caloric Intake and Glycemic Index

When selecting foods, pay attention to their composition, caloric content, and glycemic index (GI). GI measures how a food affects your blood sugar levels. It depends on the type of carbohydrates, fiber content, cooking method, and the presence of proteins and fats. The GI of foods is compared to that of glucose, which has a GI of 100. The higher the GI, the faster your blood sugar rises after eating, leading to quicker digestion and a return of hunger.

Unfortunately, not all manufacturers list the GI on their labels, so it’s helpful to study a glycemic index chart before grocery shopping. Foods with a low GI have a value of 55 or less, medium GI foods range from 56 to 69, and high GI foods have a value of 70 or more.

Not all low-calorie foods aid in weight loss. Some have a high GI, which can lead to weight gain. For example, baked potatoes have only 77 calories per 100 grams but a GI of 95.

For more information on maintaining a healthy lifestyle, visit Healthline.