Start Now: 4 Dietitian Tips to Help You Lose Weight by New Year Without Starving 0 15

This does not mean that you need to starve yourself in anticipation of festive feasts. Dietitian Gabriela Peacock has offered several tips that will help you lose weight without torturing your body.

According to her, you will notice an improvement in your well-being just two days after switching to this diet. After a week, you will have more energy, better sleep, and your clothes will fit more loosely. Most importantly, you can lose up to 6 kg by the end of December.

1. Eating Window

In the dietitian's opinion, most modern people spend too much time eating. We eat much more and more often than our bodies need.

Peacock suggests choosing a schedule where you eat only for 8 hours. During the remaining time, including sleep time, you should not snack.

The expert recommends selecting an eight-hour window that fits your specific lifestyle. Most likely, with such a schedule, you will have two substantial meals. Healthy snacks during eating hours are not prohibited, so you won’t suffer from hunger.

The timing for meals can vary depending on your needs on a particular day. The key to successful behavior is that the plan fits your lifestyle and becomes part of your routine.

Essentially, Peacock is proposing one of the options for intermittent fasting.

2. Focus on Protein, Complex Carbohydrates, and Fiber

Make it a rule: each of your meals should include a protein source. This nutrient helps you feel full for a long time, prevents blood sugar spikes, and aids in muscle growth when combined with exercise.

The best sources of protein are chicken, fish, lean red meat, eggs, beans, and other legumes, tofu.

You should not give up all carbohydrates. Just prefer high-quality complex carbohydrates: whole grain bread, whole grains, legumes.

Another important element of a healthy diet for weight loss is fiber. There is a simple rule: if a vegetable needs to be chewed thoroughly, it means it is high in fiber.

If you do not want to count calories meticulously, use the "plate method": one-third of the plate should be filled with vegetables, another third with protein sources, and the remaining space with carbohydrate sources.

One of the main rules of a healthy diet is variety. This principle will help you get the maximum nutrients.

3. Breakfast, Lunch, and Dinner Options

If you have breakfast, the first meal should be hearty and not provoke blood sugar spikes. Classic options like an omelet with ham are perfect: eggs are very filling. If you prefer porridge, add chopped nuts and seeds to make breakfast more protein-rich.

Sandwich lovers should remember the rule: the protein source should be the largest component of the sandwich. Such a dish is also great for lunch. A traditional soup, by the way, is also quite good for a daytime meal.

As a healthy snack option, nuts, seeds, and boiled eggs will do. Be cautious with protein bars: check the ingredients before purchasing and ensure they actually contain a lot of protein.

You can also satisfy your hunger between meals with yogurt, cheese, hummus, or guacamole.

Dinner should be the lightest meal. However, you should never go to bed hungry: it will worsen your sleep quality. Instead, try to eat something light—like a rye toast with sliced turkey or chicken and a big spoonful of hummus, or a piece of fish with a large portion of vegetable salad. Ideally, you should eat for the last time 2 hours before bedtime.

4. When Visiting Friends and Restaurants

What to do if you are invited to someone’s home, a café, or simply want to order food at home? You don’t need to deny yourself the pleasure. But before leaving home, have a snack. This way, you won’t be too hungry, which will reduce the risk of overeating.

Try to choose dishes based on the same principles as in everyday life.

If you feel like treating yourself to dessert but don’t know what to choose, it’s better to first pay attention to sweets with low fat content.

What about drinks? Don’t forget to drink enough plain water. Coffee is fine, but remember: the more milk, cream, sugar, and syrup, the higher the calorie content of the drink.

Ideally, you should avoid alcohol, especially since the season of corporate parties and festive gatherings is ahead of us all. If this option doesn’t suit you, try to drink no more than 2-3 times a week and always have snacks, writes the Daily Mail.