Did you know that one in three people who diet end up with extra pounds just a few weeks after starting the diet? The main reason is that they select crash diets which promise rapid weight loss, but lead to deprivation.
Soon they become tired of these starvation diets and binge on all the forbidden foods, thus regaining all the pounds they have lost.
If you want to have lasting results, you need to stay away from diets that

• promise quick weight loss
• are based on an unbalanced nutrition program
• Allow the consumption of some foods (like meat) in unlimited quantities and prohibit the consumption of others (like bread or fruits).
  

These diets are unhealthy, because they lack basic nutrients and can easily lead to eating disorders like bulimia and anorexia.
The right steps for a balanced diet:

1. Eat 5 meals.
   It is important not to leave your stomach empty for long periods and have small, frequent meals that are easily digestible.
   Therefore: Do not skip meals, especially breakfast, which is necessary in order to start your day well and helps activate the metabolism.
   Eat in moderation from all food groups (meats, fruits, vegetables, etc.
   ).
   
2. Reduce fat.
   Fat is the highest source of calories (9 calories per 1gram).
   You must avoid fried foods and eat boiled and baked foods, after removing the visible fat.
   Avoid cakes, pastries and pies, mayonnaise, cream and dressings.
   Do not use butter and replace it with olive oil.
   Choose skimmed and low fat milk and dairy products.
   
3. Reduce sugar.
   Sugar is hidden in many foods and gives many useless calories.
   You can consume up to 2 teaspoons of sugar a day.
   Prefer brown sugar, not substitutes.
   
4. Eat a lot of fiber.
   Fiber helps in the proper functioning of the body and gives a feeling of fullness in the stomach, reducing appetite.
   Eat wholemeal bread instead of white.
   
5. Reduce salt.
   Do not put extra salt in your food and don't keep it on the table while eating.
   Avoid foods with a very high salt content, like canned goods, sausages and pickles.
   
6. Keep a food diary.
   If you record everything you eat or drink for a week (even water, coffee, chewing gum) and then read it you will realize a lot about your eating habits.
   Many times we underestimate how much food we consume.
   Many people consume a lot more calories than they realise and end up feeling frustrated about not being able to lose weight.
   They often blame their bad metabolism or their heredity, but the truth is that what they need to do is to reduce their portions.