A balanced diet is the key to maintaining a healthy weight without strict restrictions. It is important not only to reduce calories, but to combine foods correctly so that satiety lasts longer and the body receives all the necessary substances.

breakfast is the basis of an energetic day
You should start the morning with protein products, which help to maintain a feeling of satiety longer. Studies show that people who eat eggs for breakfast lose weight faster than those who choose baked goods. However, it is important not to forget about complex carbohydrates - porridge or whole grain bread will provide the body with energy for several hours.

If there is no time for a full breakfast, a good option is drinking yogurt with a spoonful of bran and fruit. This will provide the body with protein, calcium and fiber, which will have a positive effect on digestion and overall well-being.

a healthy lunch for your figure
You do not have to eat several dishes at once - just choose one main course, but supplement it with vegetables. Vegetable side dishes help control weight, because they create a feeling of satiety without extra calories. Research shows that people who are prone to obesity consume half as much plant food as those who maintain a normal weight.

Helpful tip: drink freshly squeezed vegetable juice before lunch. A mixture of carrots, beets and greens not only improves digestion, but also speeds up metabolism.

A light but nutritious dinner
You shouldn't skip dinner, but it should be light. Protein products, such as baked fish or cottage cheese, are suitable. Stewed vegetables and fermented milk drinks are also useful. Research confirms that eating about 300 grams of dairy products per day reduces the risk of gaining excess weight.

The best time for dinner is from 5 to 8 p.m. If you plan to go to bed late, you can drink kefir with greens an hour before bed, which will have a positive effect on digestion.

healthy snacks
To stay in shape, it is important to choose the right snacks:

Celery is a product with "negative calorie content", because the body spends more energy on its processing than it receives.
Pistachios - a small portion of these nuts helps to reduce the total daily calorie intake by about 30%.
Red orange is a citrus fruit that helps break down fats.
A balanced diet consisting of the right combinations of products will help not only control your weight, but also feel cheerful and energetic throughout the day.