How to eat right to lose weight?

To lose weight, it is necessary to create a calorie deficit in the body. This means that the number of calories you consume should be less than the number of calories you expend throughout the day. However, this does not mean that you should starve yourself or significantly restrict yourself in food. Instead, it is important to choose the right foods and monitor their quantity.

Here are some recommendations that can help you lose weight:

1. Reduce the number of calories you consume, but do it gradually so that your body does not feel stressed and does not start storing fat.
2. Increase your intake of protein, which helps maintain muscle mass and speeds up metabolism. Include lean meats, fish, eggs, legumes, nuts, and seeds in your diet.
3. Limit your intake of carbohydrates and fats, especially simple (fast) ones. Exclude foods rich in sugar and starch from your diet: sweets, white bread, cereals, pasta, potatoes, fatty cheeses, and meats. However, do not completely eliminate fats and carbohydrates, as they are important for the normal functioning of the body.
4. Increase your intake of vegetables and fruits, as they are rich in vitamins, minerals, antioxidants, and low in calories. Try to consume them in their fresh form, rather than as juices.
5. Try to eat regularly and in small portions (5-6 times a day) to avoid sharp fluctuations in blood glucose levels and maintain metabolism.
6. Drink enough water (at least 2-2.5 liters per day), as this will help eliminate excess toxins from the body and maintain proper hydration.