In most cases, a diet means doing without well-known and accustomed foods and eating habits. The ban on foods that contain too much fat or a diet without carbohydrates often lead to uncertainties when choosing the right products.
In this article we will give you an overview of which foods and dishes make the most sense in your diet. Of course, we will also tell you which foods you should avoid with low fat, low carb or a sensitive stomach. To help you with cooking, we have also provided our favourite recipes. Of course, only those that fit your diet.
- 1 The Essentials In Brief:
- 2 Definition: what is a diet?
- 3 Background: What you should know about eating while dieting
- 4 Diet Food: The Best Recipes and Tips:
- 4.1 Food for low carb diet:
- 4.2 Low fat diet foods:
- 4.3 Food for stomach upsets:
- 4.4 Diet recipes for breakfast:
- 4.5 Diet recipes for lunch or take away:
- 4.6 Diet recipes for dinner:
- 4.7 Fight cravings in the diet:
- 5 Conclusion:
The Essentials In Brief:
- Diets can have different goals. Therefore, the recommended diets and foods are very different depending on the diet.
- When setting goals for a diet, you should be as specific as possible. This helps with motivation and ultimately also with fulfilling your wishes.
- To renounce does not mean to despair. There are also many delicious ways to cook healthily in your diet. Our recipe ideas are sure to inspire you.
Definition: what is a diet?
When we talk about a diet, we often mean the avoidance or restriction of certain foods. However, a diet can also include the conscious inclusion of food in the daily diet. However, the aim of a diet is always to improve your own way of life to make it healthier.
Background: What you should know about eating while dieting
Before we get into which foods and recipes make sense for you during a diet, it can be helpful to first deal with some background questions about eating in the diet. This is important because dieting is not just about what, it is also about how.
What diets are there?
There are many types of diets. The goals that are pursued with them can also be different. Some diets are designed for short-term and rapid weight loss and are often understood as classic diets in our language usage. Here, certain foods are completely avoided or the amount usually consumed is reduced. Some short-term diets also aim to prevent or treat health problems by changing their diet.
One application of diets that is more oriented towards the original meaning of the word is the fundamental and permanent change in diet and the lifestyle related to it.
The following are the most common diets in Germany:
|Clean eating||Lots of fruit, vegetables and protein. Above all, sugar and wheat flour are avoided||Basic and permanent change for a healthy lifestyle and diet.|
|Detox diet||No animal fats, instead more plants, grains and legumes. Vegetables are mainly distorted raw or gently cooked.||The goal is a detox and getting rid of harmful substances.|
|Low carb diet||As few carbohydrates as possible. The focus here is more on protein and healthy fats||In most cases, the goal here is weight loss.|
|Low fat diet||Carbohydrates are fine here. Fatty foods are avoided||Typically, the focus here is also on losing weight.|
|Ketogenic Diet||A more extreme form of the low carb diet. Here, the consumption of carbohydrates is not only reduced, but avoided altogether||The goal here is to lose weight. However, this diet is not suitable as a permanent form of nutrition.|
|Paleo diet||Fresh and high-quality products are preferred here. On the other hand, finished products, alcohol and sugar are not used.||Your own health comes first here.|
|Fasting or intermittent fasting||Here, unhealthy foods or solid foods are usually avoided for a time. In intermittent fasting, fixed phases of eating and abstinence alternate.||It doesn’t always have to be about losing weight. Getting rid of toxins for example can also be motivation.|
|Protein diet||Protein-containing foods are preferred here.||The goal here is often to build muscles.|
How do I start a diet?
Changing your own diet sustainably or adjusting it at short notice can be a difficult task. For many, however, the start is the biggest hurdle. This is because your own goals are ambiguously formulated or set too high. It is also possible that the nutrition plan you have chosen does not meet your needs.
The best way to get off to a good start on your diet is to set your goals in advance. It is particularly helpful if you write down your goals in as much detail as possible. So, you have a clear goal in mind all the time. Avoid general goals like “lose weight”. Rather set yourself a specific goal such as “I want to lose X kg in X weeks”.
It is particularly important to set clear goals before starting any diet.
When setting goals, it also makes sense to start small. If you have a larger project or if you start a diet without any special prior knowledge, it makes sense to formulate several small goals from it.
In this way you get to know yourself better and you can assess which goals are realistic next. In addition, you can always achieve smaller successes. This creates a good mood and helps with motivation.
What times should I eat while on a diet?
What is best to eat at what time can often vary from diet to diet. Basically, however, regular meals are healthier. In addition to health aspects, regular eating habits can also provide a balance to a hectic everyday life.
How should I eat in the diet on workout days?
What or how much you should eat on days you plan to work out depends a lot on your diet chosen. But your goal is just as relevant. If you are trying to lose weight with your diet, it makes sense to eat after your workout. In this way, the energy required by the body is covered by your fat reserves. When building muscle, you should definitely eat something before training. Carbohydrates and proteins are useful sources of energy here.
When you exercise, your body needs more energy. You should therefore consider regular sporting activities in your diet planning.
Can I eat in a restaurant while I’m on the diet?
A diet does not exclude a visit to the restaurant. With lots of vegetables, fish and low-fat meat, the Italians’ Mediterranean cuisine is considered very healthy. You should still go without pizza. Instead, think outside the box and get to know the other facets of Italian cuisine.
Asian cuisine can also be a good choice for dining out while dieting. Many dishes in Thai cuisine are based to a large extent on vegetables. The Peking or Wanton soups in Chinese cuisine are also very filling and low in calories.
In principle, however, particularly fatty foods should be avoided in a weight loss diet. If you want to eat meat, make sure you choose cooked, steamed dishes. On the other hand, you should avoid deep-fried and breaded foods.
Can I also order food for diets?
If you are not sure which products fit your diet when shopping, you can also use a specialised delivery service. The right ingredients will be delivered to your home with instructions on how to cook them. This type of delivery service is now very common and not only helps you switch to a healthy diet, but also takes some of the stress out of shopping for you.
Ready meals tailored to diets are even easier. These prepared meal packages also come straight to your home. But they are also a bit more expensive.
What should I watch out for after a diet?
No matter what goal you have set yourself with your diet, if you want your successes to be maintained, you should not fall into old patterns. Try to maintain your regular eating habits and your awareness of your food choices after the diet.
Do not fall into old patterns!
A diet designed for quick success is not necessarily ideal for permanent nutrition. In order to be able to maintain your target weight in the future, you should also pay attention to what and how much you eat after the diet. But also make sure that you adjust your diet according to your preferences. Eating healthy and conscious shouldn’t mean losing the fun of eating.
Diet Food: The Best Recipes and Tips:
The most important thing in a diet is food. So that you can choose the right ingredients for your diet and ideally prepare them tasty, we have provided you with our favourite dishes and tips below.
- Food for low carb diet
- Low fat diet foods
- Food for stomach upsets
- Diet recipes for breakfast
- Diet recipes for lunch or take away
- Diet recipes for dinner
- Fight cravings in the diet
Food for low carb diet:
Low carb means few carbohydrates and is a diet that you want to avoid as much as possible. The goal of this diet is often weight loss.
Meals on a low carb diet usually consist of vegetables, meat or fish, dairy products or eggs, fruit, and nuts and seeds.
A balanced diet is also important in the diet.
As the focus shifts from carbohydrates to protein and fat, choosing healthy fats is important for many. Healthy fats can be found, for example, in avocados and nuts or in rapeseed and olive oil.
Even during a low carb diet, you should not do without a diverse diet. Small amounts of carbohydrates are fine here too. You can find good and healthy examples of carbohydrate suppliers below:
Meat, vegetables, and dairy products are generally good choices for a low carb diet. You should leave out classic carbohydrates such as bread, pasta or sugar. In the case of fruit, you should also avoid the following fruits:
These fruits have a carbohydrate content of more than 10% per 100g and are therefore not well suited for a low carb diet. Also note that most convenience foods contain sugar. With a low carb diet, you will definitely benefit from cooking yourself.
Low fat diet foods:
A low-fat diet or low-fat diet, like the low-carb diet just discussed, often has the goal of weight loss. Here, however, a completely different approach is chosen. Instead of doing without carbohydrates, the attempt is made to banish fats from the menu.
Your preferred foods should include fruits and vegetables, grains, potatoes, and legumes. For meat and dairy products, you should use lean or low-fat products. You should generally avoid sausage and high-fat foods such as pizza, cream cheese or cream if possible.
Food for stomach upsets:
If you have a sensitive stomach, you will likely want to change your diet to include easily digestible foods. However, this is not a universal diet. The tolerance of food can vary from person to person.
However, foods such as cooked vegetables, rice and noodles and very lean meat are generally considered to be particularly well tolerated.
The following foods, however, are generally poorly tolerated:
- particularly fatty meat and dairy products
- seared food
- Raw food
- fresh bread
- Onions and garlic
- Legumes and cabbage
Diet recipes for breakfast:
There is something to the adage that breakfast is the most important meal of the day. Having a balanced breakfast will likely make it much easier for you to avoid unhealthy snacks. You should therefore not necessarily do without a real breakfast in your diet.
Have a low-carbohydrate breakfast with the low-carb porridge
Bread and rolls are widespread for breakfast here in Germany. However, these are not particularly suitable for a low carb diet. Porridge again but also an increasingly popular breakfast. Usually, porridge is made from oatmeal. This tropical variant relies on coconut flour and grated coconut instead of oats.
Depending on how strict you are with your low carb diet, you can use a little honey or agave syrup to sweeten it. A low-carbohydrate alternative would be stevia, for example.
Versatile and low in fat: the whole meal low-fat quark combination
In contrast to a low-carb diet, eating breakfast is easier with a low-fat diet. The typical carbohydrate supplier bread is allowed here. For a balanced start to the day, we recommend a combination of carbohydrates, protein and fresh fruit and vegetables.
Whole-grain bread with low-fat quark, for example, is a good basis for this. Depending on your preferences, you can top the whole meal bread coated with quark with cucumber, pear slices or tomatoes. For a sweet breakfast, you can mix the quark with some agave syrup. If you want it to be hearty, you can also season it with pepper.
Diet recipes for lunch or take away:
Lunch is the order of the day for most people, but it is often eaten on the fly. It is more relaxing to take some time for this meal, but the dishes we present are suitable for both at home and on the go.
Zucchini hash browns for your low carb lunch:
Zucchini hash browns are a great recipe for your low carb lunch. The buffers, which largely consist of vegetables, eggs and cheese, fit perfectly into your diet plan and are also not difficult to prepare. By the way, a yogurt dip goes well with it. Of course, you can also season it according to your preferences.
The zucchini hash browns are also great to take with you to the office the next day. This low-carb meal also tastes good when warmed up or cold.
Low fat chicken wrap:
We think the chicken wrap is a good choice for your low-fat lunch. Lean chicken fits your diet plan well, and the high-carb tortilla bread is filling. Combined with fresh vegetables or protein suppliers you have a full meal.
You can prepare the wrap freshly and enjoy it warm, or you can prepare it and take it with you to work or eat on the go.
Diet recipes for dinner:
We have selected particularly popular recipes for dinner and to end your day. Since you definitely want to relax in the evening, these dishes are not associated with too much effort.
In the evening without carbohydrates: stuffed aubergine with feta and mince
For the low carb version of the dinner, we opted for the stuffed aubergine with feta and mince. It’s super quick and filling. You can easily prepare the minced meat earlier, so that in the evening you just have to fill the aubergine and put it in the oven.
Low Fat Potato and Lentil Salad:
If you’d rather forego fat than carbohydrates, we have the potato and lentil salad for you. It provides you with protein and is high in fibre. However, it is not laborious to prepare.
The salad also offers space for individual design. We think fried peppers or zucchini go particularly well.
Fight cravings in the diet:
Cravings are less common on a low fat diet, as you can consume well-filling carbohydrates in between.
With a low carb diet, the lack of carbohydrates often leads to cravings. Healthy snacks such as nuts for in between can help.
But it also makes sense to incorporate healthy carbohydrate suppliers such as potatoes into the diet plan every now and then. This can also prevent food cravings.
Diet goals can be very different. Just like your suggested way to get there. Because of this, there is not just one answer to what is the right food to eat while dieting. A balanced diet and healthy eating habits should be part of every diet.
Hopefully we were able to dispel your uncertainties about what you can eat during your diet. We also hope that our recipe ideas offer you a tasty starting point for your diet planning. If you do not have enough time to develop your own diet plan, you can also rely on the help of specialised delivery services.