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Always eat enough and still lose weight – that actually works!

The basic principle is: The amount of food must be large enough to fill you up, but it should contain as few calories as possible.

Nutrition experts at the University of Berlin have been researching the energy-density principle for many years: Crucial for saturation is the sufficient size of the portion. Foods with a low energy density – with a low calorie content – you can eat with no regret and still lose weight!

Those who want to lose weight in the long term must be able to eat what they like. And he/she has to continue to eat enough not to get into the spiral of abandonment, hunger and yo-yo effect. This is achieved by replacing high-calorie foods with low-calorie foods. It is important that the “weight loss diet” alternatives taste so similar and the individual remains satisfied with his diet. French fries, for example, can be replaced with chips from the oven, a schnitzel or fish fillet does not even have half as many calories without breading and a chocolate pudding is a delicious low-calorie alternative for chocolate!

Favorite foods and low calorie food alternatives
One likes to eat hearty, the other loves it sweet.

Does late eating make you fat?

Many people push their hot main meal to the evening. That can be a problem, but it does not have to be.

Beware of high calorie snacks in the daytime!

This is very important. Because when the main meal shifts to the evening, there is potentially a calorie trap lurking in the many snacks that some people eat throughout the day. Those who take in between and during work many little things, never feels really full. “And in the evening comes the great timidity that leads to eating too much,” warns the expert. Therefore, she advises to structure the day with meals and to focus deliberately on the food. Even if there is only one sandwich for lunch, it is perceived as an independent meal – which is often due to butter, cheese or sausage from the energy content.

Some people simply get better eating a plate of pasta than a large portion of meat. “Those who have already consumed plenty of calories during the day should prepare something lower calories in the evening to balance their energy calorie input.

How many hours should lie between eating and sleeping, is up to everyone. Although every meal stimulates the sympathetic nervous system and thus the adrenaline release, which in principle keeps the body awake – some people do not feel anything at all.
“Ultimately, that’s a matter of getting used to it. “Our digestive system and even the intestinal bacteria adapt to our daily rhythm after some time, for some people it only takes longer than others.”

Who takes the main meal in the evening, makes you not necessarily fat. It depends on the total amount of calorie energy that is consumed.
That means:
In the evening more is allowed, if in the morning and at noon the meals are not too lavish.
Those who have plenty of breakfast and also access during the day, should rather eat something low calories in the evening.