Without going deeply into the details you have to know that one key pillar of losing weight is to eat what’s good for your hormone system at the right time and to know what food categories can be combined. Here are a few basic know-hows in the topic:

Start your day with USEFUL carbohydrates.

Right after you wake up. This will fill up the energy depots emptied during the night, balance your blood sugar and insulin levels and will give you a boost to start. What are useful carbohydrates? Well, a few: whole grain wheat, oat, rye, german wheat, french wheat, millet, brown rice. (Bread, cereals, crepes, muffins, pasta, etc.) You can also eat fruits and sugar-free jams.

Avoid animal protein and fat in the morning

(e.g. cow milk, cheese, cold cuts, bacon, eggs). If you eat them together with carbs, you will gain weight, as you will burden your body with a long digestion. Eat carbs together with vegetables (raw, salad, dip, grilled, cooked, stewed, baked, etc.). Plant milk, nuts and seeds can also be consumed (small portion).

For lunch, you can combine useful carbs with protein

(meat, dairy products, eggs), but if you want a fast result, keep them separately. As a desert, you can eat fruits, but pay attention to the sugar content. You can also include carbs with starch content (dal, sweet potato, etc.)

Don’t eat carbs, but protein in the evening.

Otherwise the fat burning mechanism will not be able to work during the night and the food taken in will basically be turned to cushion of fat. Eat protein (meat, fish, cold cuts, cheese, sour cream, curd, eggs, etc.), which induces fat-burning), and vegetables. You can substitute bread with a little portion of nuts or seeds.

Eat only 3 times a day

No brunch, no snacks. Otherwise you will burden your pancreas and the whole digestive system. If you have blood sugar problems between meals, eat a few bits of vegetables or fruits with low sugar level (low glycemic index or GI, e.g. apple), but be aware that this reduces efficiency (which can be counterbalanced with doing sports, but we discuss it next time J).