Losing weight doesn't necessarily mean starving yourself or completely giving up your favorite foods. A proper diet allows you to control calories, support your body with nutrients, and at the same time avoid the psychological pressure of dieting. Experts advise creating a menu with simple ingredients that are easy to combine and quick to prepare.
Below is a selection of basic meals that help you stay full throughout the day and at the same time move towards results.
Breakfast: oatmeal with berries and nuts
A serving of oatmeal with milk or water, topped with berries and a handful of nuts, provides long-lasting energy and is high in fiber. This breakfast kick-starts your metabolism and helps you avoid sudden hunger spikes.
Lunch: Chicken and avocado salad
The combination of chicken fillet, leafy greens, cherries and half an avocado is the optimal balance of protein, healthy fats and fiber. The dish is easily digestible, fills you up for a long time and maintains muscle mass even during weight loss.
Afternoon snack: banana and spinach smoothie
A quick snack option that doesn't overload on calories. Banana and yogurt add creaminess, spinach adds micronutrients, and flax seeds add omega-3 and fiber. This drink is great for satisfying hunger between meals.
Dinner: baked fish with vegetables
Salmon or cod with broccoli, carrots, and zucchini is a light dinner rich in protein and healthy fats. The dish is easy to prepare in 20–25 minutes and doesn't leave you feeling heavy before bed.
Useful habits that accelerate results
Experts advise not to skip water before meals, use spices more often to stimulate metabolism, and focus on smaller portions 5–6 times a day. It is the combination of good habits and balanced meals that forms a stable and healthy path to weight loss without stress and strict restrictions.
