Russians were told about the connection between dishes and excess weight

As summer approaches, more and more people are thinking about how to get in shape, but strict diets and avoiding dinner often give only temporary results. On April 9, Marina Ivanova, a doctor, nutritionist, international instructor in Japanese dietetics, and Olga Pastushenko, a leading brand manager of the Röndell brand, told Izvestia about how to lose weight without drastic restrictions and at the same time improve the quality of nutrition.

One of the common mistakes when losing weight, Ivanova calls an attempt to save calories by skipping breakfast or severely reducing daily portions. This approach, on the contrary, often leads to overeating in the evening. To avoid this, the doctor advises to adhere to the principle of a healthy plate: half of the diet should consist of vegetables and herbs, and the rest is divided between proteins and complex carbohydrates. The expert pays special attention to hidden sources of calories. Even healthy foods such as nuts or vegetable oils, if consumed excessively, can increase the energy value of the diet.

"Excess weight is not only an aesthetic problem. Excess adipose tissue provokes metabolic disorders, increases the load on the heart and joints, and contributes to the development of chronic systemic inflammation. At the same time, the key to weight loss is not strict restrictions, but a comprehensive approach: a balanced diet, enough sleep and regular physical activity," Ivanova said.

The "Apple" diet: how to get rid of a big belly

Why is excess internal fat dangerous and can it be removed through exercise?

The doctor believes that even small changes in habits produce noticeable results. One of them may be a new approach to dinner: instead of fried dishes, choose baked or cooked options with minimal oil, such as fish or chicken with vegetables. This allows you not to give up your favorite dishes, making them healthier.

In addition, not only the choice of foods, but also the method of their preparation plays an important role in weight loss. Classic frying in oil significantly increases the calorie content of dishes, and today there are more modern and useful cooking methods. Methods such as baking help preserve the taste and texture of foods, making the diet light and balanced.

"The size of the dishes is equally important: the correct diameter of the technique or shape helps to control portions and avoid overeating. While too large a surface often leads to excessive use of oil and an increase in the volume of food," said Pastushenko.

On March 25, Tatiana Ivanova, a nutritionist at the K+31 network of medical clinics, spoke about how to maintain a balance between taste and benefits during Easter. According to the expert, the main principles of the Easter menu are moderation and balance. It is important to avoid excess calories, sugar, and fat by supplementing your diet with fresh foods, fiber, and protein sources.

All important news is on the Izvestia channel in the MAX messenger.