we just need to learn not to think like that. You don't learn to eat right to stay fit, but for your health. I always tell my patients that those who learn to eat right will, as a result, lose weight and keep it off. Those who, on the other hand, impose rigid and very restrictive rules on themselves will lose weight and never keep it off;
in fact, they'll only be at the beginning of an eternal yo-yo effect. The right thoughts and the right attitude, which has little to do with the much-talked-about motivation, are essential to changing your lifestyle, because that's what it's all about. Finally, you need to give yourself time, because rushing won't change anything. So what should the final goal be? The arrival? Eating healthily, without having to exclude any food, with pleasure and serenity at the table. All this takes time. In this regard, the Harvard University blog suggests three steps for a regular diet: 1. Learn to recognize "real" food, that is, not packaged and not ultra-processed. 2. Plan your meals, especially with breakfast, lunch, and dinner times. 3. Reduce portions What do you recommend? I agree with Harvard University's advice, but I would add a few clarifications: 1. Learn to recognize "real" food, that is, not packaged and not ultra-processed. Learn to recognize it, limit it, and not demonize it. How do you recognize it? With the "grandpa's rule": anything your grandfather wouldn't recognize is generally a processed food. 2. Plan your meals. Especially with breakfast, lunch, and dinner times. You should try to eat five meals a day, try to drink every 20-30 minutes, and combine your meals as best as possible. As you can see in Harvard's healthy plate. 3. Reduce portions And to maintain the results even after the summer? You should always follow these rules, but don't always think that eating less is the right choice and the only important thing to stay fit. For example, variety is important! Nutrition experts recommend consumingdried fruit year-round, not just in summer, because, being rich in minerals, vitamins, fiber, and unsaturated fats, it has countless properties that make it an ideal food. How much dried fruit do you recommend to your patients? Dried fruit consumption, for the reasons you've already listed and also because it's a source of plant-based protein, should not exceed 30g per day. There are no specific products;
the important thing is to buy dried fruit from companies that don't add preservatives, salt, or sugar. Would you like to share any "secrets" to pack in your vacation suitcase? Besides a good dose of dried fruit? As I was saying, I don't like to give advice for the summer, because there isn't any. However, there is a long-term insurance policy called nutritional education. I don't usually force my patients to follow "weight-loss" recipes, because they don't exist. I prefer them to experiment and distance themselves from false beliefs, such as "lasagna isn't a diet dish," by following their personal tastes and applying the principles of healthy eating. Of course, dried fruit is a good snack! So you can eat well and tasty, always. And what tasty recipes do you suggest to your patients using dried fruit? There are so many recipes, and it's fun to experiment. I personally really like pistachio, salmon, barley, and cherry tomato salad, especially in the summer. Sources and insights: 3 easy ways to eat a healthier diet https://www.health.harvard.edu/blog/3-easy-ways-to-eat-a-healthier-diet-2021010421673
