1. Calorie Balance: The Key Rule

To avoid gaining excess weight, it's important to consume as many calories as your body burns. If you eat more than you need, your body stores the energy as fat. If you eat less, you lose weight.

Example:

A moderately active woman weighing 60 kg (132 lbs) consumes approximately 1,800 - 2,000 kcal per day.

An active man weighing 75 kg (165 lbs) consumes approximately 2,200 - 2,500 kcal per day.

2. The Right Macronutrient Ratio

Protein (15 - 25% of calories) - helps build muscle and maintain satiety. Sources: meat, fish, eggs, cottage cheese, legumes.

Fats (20 - 35%) are essential for hormones, skin, and the brain. Sources: nuts, seeds, olive oil.

Carbohydrates (45 - 60%) are the main source of energy. It's best to choose complex carbohydrates: vegetables, fruits, and whole grains.

3. Portion Control and Meal Frequency

Eat 4 - 5 small meals a day to avoid overeating.

Control the size of your plate and aim to make vegetables take up half of it.

4. Minimize Processed Foods

Try to limit sweets, fast food, and highly processed foods. They quickly provide calories but don't satisfy much.

5. Water and Physical Activity

Drink enough water - it helps control your appetite.

Exercise every day, whether it's a walk or a sport, is important for maintaining your weight.

Olive oil vs. sunflower oil

Olive oil is rich in monounsaturated fats and antioxidants, and is beneficial for the heart and blood vessels.

Sunflower oil has more polyunsaturated fats, but can release harmful substances at high temperatures.

They have roughly the same calorie content (around 900 kcal per 100 g), but olive oil is considered healthier in terms of nutritional benefits.

💡 Conclusion: You can use both oils, but olive oil is better for salads and cooking. The key is not to overdo it.