I hope you are doing well! I wanted to share some thoughts with you about nutrition that you might find helpful. Over the last period of time I have become more conscious about my diet and the results have surprised me.

It is important to realize that proper nutrition is not only about restricting food, but also about providing your body with everything it needs. I try to follow a few principles that I hope will help me keep my weight under control and feel great:

Food Variety: Food should be varied so that the body gets all the macro and micronutrients it needs. I aim to consume a variety of fruits, vegetables, proteins and healthy fats.

Moderation: I don't set myself bans on any foods, but I do try to control portions. Moderate consumption is the key to successful weight loss.

Healthy Carbohydrates: I prefer complex carbohydrates such as whole grain products, vegetables and legumes. They keep blood sugar levels stable.

Protein: Protein is important for maintaining muscle mass and providing a feeling of satiety. I include poultry, fish, eggs, tofu and other protein sources in my diet.

Healthy Fats: Omega-3 fats found in fish, nuts, and flaxseed are good for cardiovascular and overall health.

Regular meals: Try not to skip breakfast, lunch and dinner. Regular meals help keep your metabolism at an optimal level.

Water: Drinking enough water is very important. Water helps speed up your metabolism and keeps your body in overall health.

As for foods that can help you lose weight, here are a few of them:

Vegetables: Broccoli, spinach, cauliflower, bell peppers and other vegetables are rich in vitamins and minerals but low in calories.

Fruit: Berries, apples, pears and citrus fruits are high in dietary fiber and low in calories.

Protein: Chicken, turkey, fish, seafood, eggs, low-fat dairy products and tofu are excellent sources of protein.

Nuts and seeds: Walnuts, almonds, chia seeds and flaxseeds are rich in healthy fats, protein and fiber.

Whole Grains: Oatmeal, quinoa, brown rice and other whole grains are satiating for long periods of time and promote weight management.

Legumes: Lentils, beans, chickpeas and peas are excellent sources of protein and dietary fiber.

Remember that every body is unique, so it's important to find the balance that's right for you. I hope you find these tips helpful on your journey to healthy eating and weight loss. If you have any questions or want to share your experiences, I'm always here to listen.

Take care of yourself and be healthy!

Best wishes,
Katya