When you want to lose weight, a healthy, balanced diet is a crucial part of your weight loss plan. You should by no means starve yourself, as then your body will only think that it is entering a famine, with the result that it will store every calorie it can save and do everything possible to regain your weight once you stop your diet. and food is readily available again.

A much better option that will lead to long-term weight loss and effective weight maintenance is simply to eat healthier. Cut calories, not by eating less, but by replacing fatty and sugary foods with healthier ones like fruits, vegetables, grains, and whole-grain products. Eat foods rich in nutrients instead of calories. This way, you can still eat normal portions and enjoy meals without feeling deprived. And because this is a lifelong diet, it will also help you maintain a healthy weight for life.

The following two recipes (for four servings each) are easy to prepare and low in fat, since you don’t need to add fat, as long as you use a nonstick-coated dish that doesn’t require greasing. If you need to oil your dish, brush on a thin layer of margarine, olive or canola oil instead of pouring on oil.

Baked Fish with Zucchini and Marrow

Ingredients

• 4 medium white fish fillets
• 2 medium sliced ​​onions
• 6 garlic cloves, crushed
• 4 pumpkins, peeled and thinly sliced
• 2 medium zucchini, sliced
• 1 chili, chopped
• spices for fish

Steps

1. Preheat the oven to 200°C.
2. Cook the pumpkin for about 10 minutes in boiling water until it starts to soften. They need to be a bit firm still, otherwise they will fall apart later in the oven. To drain.
3. Wash and dry the fish fillets and season with fish spices. Place them in a baking dish. Spread the onions, garlic, and chile over the fish. Spread the marrows and pumpkin on top.
4. Cover with aluminum foil, put in the oven and bake for 30 minutes. Remove foil and grill for another 5 minutes until lightly browned.

Baked Fish with Pepper and Mushrooms

Ingredients

• 4 medium white fish fillets
• salt, cayenne pepper
• 1 onion, sliced
• 2 green bell peppers, cut into small pieces
• 250g mushrooms, sliced

Steps

1. Preheat the oven to 200°C.
2. Season the fish fillets with salt and cayenne pepper and place in a baking dish. Spread the onions, bell pepper, and mushrooms over the fish fillets.
3. Cover with foil and bake for 30 minutes, then open and grill for 5 minutes until lightly browned.

Both recipes rely on a large serving of vegetables, which provide you with many important vitamins and minerals without overloading you with calories. They also make sure your portion is a size that fills you up and doesn’t leave you hungry.

Serve the fish with brown rice or whole wheat pasta to ensure you’re eating complex carbohydrates instead of simple ones. They’ll fill you up faster, preventing you from overeating, and keep your blood sugar level steady for longer, giving you long-lasting energy. Unlike refined rice and pasta, you can hardly eat too many whole grains, as they will fill you up too soon. Experts also recommend making this food group one of your main foods, right next to fruits and vegetables, as it is high in nutrients and fiber while being low in calories.

If you want to make these meals a special treat, you can sprinkle 50g grated low-fat cheese on top after removing the foil.