Table of contents:
- Why does food reeducation help you lose weight?
- How to start food reeducation
- Menu for food reeducation
Food reeducation is the change in eating behavior, that is, the way each person thinks about food. This is, therefore, a very important tool for those who want to lose weight and maintain the lost weight (without the “accordion effect”), as it encourages the choice of he althier foods for the rest of their lives, and not just during the diet period.
It is recommended that food reeducation be guided by a nutritionist, who will assess he alth, nutritional status and plan an individualized diet to lead to a gradual change in eating habits.
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Why does food reeducation help you lose weight?
Food reeducation helps you lose weight because it changes each person's thinking about the food they eat. This makes the person stop wanting to frequently eat foods rich in fat and sugar, such as “fast food” meals, pizzas, ice cream or soft drinks, reducing the calories in the diet.
Furthermore, dietary reeducation also helps you choose he althier and more natural foods, which are usually high in fiber and he althy fats, helping to prolong hunger and decreasing the desire to eat throughout the day.
The most important thing about food reeducation is that it causes a change in life habits, which will not only facilitate weight loss, but also ensure that the achieved weight is maintained, without “accordion effect”.
How to start food reeducation
Some recommendations to start food reeducation are:
1. Drink 1.5 to 3 liters of water a day
Drinking 1.5 to 3 liters of water a day is important, because the drink does not contain calories, and still helps to keep the stomach full, decreasing the feeling of hunger and the desire to eat. See the recommended amount of water per day for each age.
A suggestion for those who have difficulty drinking water is to put a little piece of ginger or squeeze half a lemon in a bottle of water and drink during the day. Another possibility to increase your water intake is to drink unsweetened teas, such as green tea, chamomile, lemon balm or hibiscus.
2. Chew food well and slowly
Chewing food well and slowly makes it easier to increase time during meals, helping the brain to understand that the stomach is full and that you should stop eating, helping to control hunger and promoting weight loss.
A tip to chew food well is to put the cutlery on the plate between one forkful and another. In addition, eating in a quiet place and avoiding watching television or using the cell phone also improves attention during meals, helping to chew more slowly.
3. Eat at least 3 servings of fresh fruit a day
Fresh fruits, such as apples, oranges, pears, strawberries and bananas, are rich in fiber, which help to prolong satiety and reduce the desire to eat throughout the day, favoring weight loss. Discover other fiber-rich fruits to include in your diet.
In addition, eating 3 servings of fresh fruit a day helps to reduce the desire to eat sweets, reducing the amount of sugar and calories in the diet, and preventing conditions such as obesity and diabetes, for example.
4. Prioritize whole grain intake
Whole grains, such as brown rice, wholegrain bread and wholegrain pasta, are rich in fiber that help control hunger throughout the day, reducing the amount of food intake and favoring weight loss.
In addition, the fibers present in whole grains also help to reduce the absorption of fat from food, helping with he althy weight loss.
5. Eat every 3 or 4 hours
Eating every 3 or 4 hours, including breakfast, morning snack, lunch, afternoon snack and dinner, for example, helps control hunger throughout the day, preventing you from eating large amounts of food. food in the next meals.
In addition, people who suffer from binge eating are at greater risk of eating large amounts of food after going many hours without eating, often opting for foods with a lot of fat and sugar. Learn more about what it is and how to treat binge eating.
6. Eat lean protein with every meal
Eating lean proteins such as chicken, tofu, cheese, egg, or fish with every meal throughout the day helps cut down on dietary fat and calories.
In addition, proteins are digested more slowly and, therefore, are great options to help control hunger and reduce the desire to eat between meals, which favors weight loss.
7. Practicing physical activities regularly
Practicing physical activities regularly, 3 to 5 times a week and lasting 30 to 60 minutes a day, is essential, as physical exercises promote the release of pleasure hormones, such as endorphin and dopamine, preventing anxiety and binge eating.
Physical activities also accelerate metabolism, favoring the burning of excess body fat and helping to lose weight. Check out some simple exercises to lose weight.
8. Include vegetables for lunch and dinner
Fresh vegetables, such as lettuce, tomato, pumpkin and chayote, should be consumed daily at lunch and dinner, as these foods contain an excellent amount of fiber and water, important to control hunger, helping to reduce the amount of food in the diet.
9. Avoid ultra-processed foods
Ultra-processed foods, such as soda, ice cream, fast food or ready-to-eat seasonings, should be avoided, as they contain a lot of sugar and fat, increasing dietary calories and making weight loss difficult.
In addition, ultra-processed foods often contain chemical additives that can alter the production of hormones responsible for hunger and satiety, contributing to weight gain.
10. Plan shopping and meals well
Planning and organizing meals well helps to list the foods that should be prioritized and those that should be avoided when shopping, making it easier to control the quality and quantity of calories in the food.
In addition, planning shopping and meals also helps to prepare simple dishes, but that are varied and tasty, avoiding monotony and encouraging the consumption of he althier foods.
Menu for food reeducation
The following table is an example of a 3-day menu to start food reeducation:
|1 wholemeal French bread + 2 small slices of ricotta + 1 slice of pineapple||120g of semi-skimmed yogurt + 1 tbsp of oatmeal soup + 4 strawberries.||Vitamin with 100 ml oat milk + ¼ avocado + 3 corn tortillas|
|1 banana + 1 tablespoon peanut butter dessert||1 pear + 1 Brazil nut||1 orange + 5 almonds|
|1 grilled chicken fillet + 3 tablespoons of brown rice + 1 dessert plate of salad with red cabbage, peppers and corn, seasoned with lemon juice and oregano + 1 slice of watermelon||3 col. brown rice soup + 2 col. bean soup + 1 fillet of stewed fish + 1 saucer of stewed cabbage + 1 tangerine||1 grilled tofu burger + 1 saucer of whole-wheat pasta cooked with homemade tomato sauce + 1 dessert plate of lettuce, tomato and onion salad, seasoned with 1 tablespoon of olive oil + 1 small slice of melon|
|120g low-fat yogurt + 1 tbsp pumpkin seed soup||2 wholemeal toast + 2 slices of Minas cheese + 1 cup of lemon balm tea||½ papaya + 3 walnuts|
|1 baked fish fillet with 2 medium potatoes and 1 medium carrot + 2 tablespoons of red bean salad + 1 apple||1 grilled salmon fillet + 2 col of brown rice soup + 3 col. broccoli soup, cooked and seasoned with 1 teaspoon of olive oil + 6 grapes||1 grilled chicken fillet + 3 tbsp soaked zucchini and eggplant soup + 1 tbsp brown rice + 1 tbsp bean soup +
This is just a template that may vary according to individual goals and preferences. To lose weight with he alth, it is advisable to consult a nutritionist to prepare a menu and an individualized reeducation program.