How to eat if you want to lose weight

Do you eat healthy, but does it go the wrong way with the weight? Use the Portion Guide to track your portions and learn to screw your meals together optimally. You lose a pound a week.

If you have a little too much on the side legs, even if you eat healthy, then it is probably your portion sizes that are crazy with. If you have any doubts about how much and how little you can actually eat, let FORM's Portion Guide help you.

Nutrition expert Martin Kreutzer is behind the guide that is screwed together so you lose a pound a week and at the same time get all the healthy nutrients you need.

The 5 principles of the Portion Guide:

1. Eat 5 meals a day
Five suppers guarantee a consistent vitality level for the duration of the day, abstaining from indulging at the individual dinners. Go for three main meals and two snacks.

We recommend that you always eat one snack in the afternoon. There are many hours from lunch to dinner, and if you do not eat during this period, you risk overeating for dinner or being tempted by unhealthy quick fixes on the way home.

The second snack should be placed in the morning or late evening. It is up to you and your daily rhythm, which time suits you best.

2. Eat approx. 1,700 kcal. during the day
1,700 kcal. a day, a weight loss of half a pound a week for a woman weighing 70 kilos, exercise a few times a week and have a sedentary work. For each hour of extra training a week, you can eat 50-100 kcal. extra during the day.

For every five kilos you weigh more or less than the 70 kilos, you can add 75 kcal. on top of or pull them off and thus screw up or down slightly for the portions.

3. Optimize the day's calories
To ensure optimal energy levels throughout the day, we recommend that you distribute the calories in this way:

Breakfast: Eat approx. 20% of calories = 350-400 kcal.
Morning meal or late evening meal: Eat approx. 5% of calories = 100 kcal.
Breakfast: Eat approx. 25% of calories = 400-450 kcal.
Afternoon: Eat approx. 15% of calories = 200-250 kcal.
Dinner: Eat approx. 30% of calories = 500-550 kcal.

4. Assemble your meal properly
For each of the three main meals, be sure to get both proteins, vegetables, healthy fats and dietary fiber. In the serving guide schedule, you should therefore choose a food from the protein group, one from the fat group, one from the fruit and vegetable group and one from the group with the coarse carbohydrates for each main meal. It ensures you optimal and long-lasting satiety.
The snack times do not have to be as broadly composed, which can also be difficult if you have to stick to eg 100 kcal.

5. Beware of overlap
Some raw materials overlap the categories. For example, salmon, eggs and nuts are both sources of protein and fat. Take care not to dose twice by getting lots of eggs and pesto or olive oil in the same dish (unless you take half a portion of each).