Do you live in the Rijswijk area and want to pursue your weight loss goals in 2025? Then read on, because RWIJK GYM from Rijswijk provides handy tips in this blog on how you can do this yourself. Incorporate the compositions below into your daily diet and see what happens.
These compositions are designed so that you follow all guidelines, such as more protein and fewer kilocalories daily (negative energy balance). Below you can read our free tips on how you can change the composition of your daily meals yourself:
Vegetables
Take every day minimum 250 grams of (fresh) vegetables. This is a total of 4 to 5 large spoonfuls of vegetables. These vegetables add volume to your meals, making you feel more satisfied.
In addition, they contain many vitamins (macronutrients) and minerals (micronutrients), plenty of dietary fiber, and vegetables are low in calories. Your ideal food for weight loss!
Meat
Meat intake is often too high, as you need approximately 100 to 125 grams of meat per day for the nutrients it contains. Packaged portions often contain more than 75 grams of meat per person, meaning you regularly exceed 150 to 250 grams per day. Ensure you choose lean cuts of meat more often, such as: turkey breast, chicken breast, beef steaks, steak, roast beef, roulade, lean beef cuts, stewing beef, tartare, fricandeau, ham slices, oyster steak, and unbreaded schnitzel.
Fish
The next food item is fish. This also consists of many varieties, including fatty fish (cod, salmon, trout) and lean fish (tuna, whitefish, squid). These types of fish are all good for the intake of certain fatty acids (amino acids), but fatty fish are more nutritious. A disadvantage is that fatty fish contain more kilocalories. Therefore, be aware of which type of fish you consume and adjust your portion size accordingly. This means that you can consume a smaller piece of fatty fish than lean fish. Generally speaking, this means about 75 to 80 grams of fish per day, at least one to two times a week.
Meat substitute
For several years, meat substitutes have increased in order to reduce meat consumption. These meat substitutes are as follows: eggs, nuts, legumes or products based on soy (tofu or tempeh), lupine, or wheat protein (seitan). You can also opt for a ready-made meat substitute such as a vegetarian burger, veggie burger, vegetarian mince, vegetarian meatballs (including falafel), or meat pieces, or a meat substitute from brands such as De Vegetarische Slager, Quorn, Valess, Tivall, Vivera, or your supermarket's own brand.
These meat substitutes provide the added nutrients (just like in meat), but often also contain large amounts of fat and salt. Be aware that you should not consume (packaged) meat substitutes too often, check your intake beforehand, and adjust your portion size to a smaller piece where necessary. This is to prevent consuming too many calories.
Whole grains
Use whole-grain pasta, macaroni instead of white pasta, and brown rice instead of white rice. This also helps control appetite and limit portion sizes. Both are very important aspects of maintaining a healthy body weight. Remember that you cannot overdo this either. It is better to put more fresh vegetables on your plate than grains such as rice, pasta, potatoes, etc.
Mashed potatoes
A knob of butter is often added to mashed potatoes. Omit this and use skimmed or semi-skimmed milk, and season the puree with chives, parsley, or fried onions. And on mashed power supply You don't have to chew for as long, which results in less satiety. Boiled potatoes are therefore more filling than mashed potatoes.
Sauces and gravies
For lean broth or gravy, let it cool completely and skim off the solidified fat. Broth made from tablets or bouillon powder also contains little fat. If you want to thicken the broth or gravy, you can use a thickening agent such as flour, agar-agar, or powdered potato. Do not make a habit of having sauce with a meal, but preferably choose red sauces instead of white ones. The reason for this is that white sauces are higher in calories than red sauces. It is also possible to adjust the amount of white sauce within the portion size.
Alternatives
- Replace whipped cream and sour cream with lower-fat products such as semi-skimmed coffee creamer or creamer.
- Replace crème fraîche with demi crème fraîche or low-fat cottage cheese.
- Low-fat (10+, 20+, or 30+) cheese or cottage cheese contains much less fat than 48+ cheese.
- You can replace sugar with sweeteners (aspartame, stevia, sucralose)
- It is better to choose fresh fruit than preserved fruit. If you still want canned fruit, choose fruit in light syrup or in its own juice instead of fruit in heavy syrup.
- If you add (fresh) herbs or spices, you can use less salt and sauces.
- Lean fish often contains fewer calories than meat and is easier to digest. Moreover, fish contains the healthy fats that contribute to good health.
- Lean bacon can be replaced by lean bacon with the fat trimmed off. Raw ham is an even lower-fat alternative.
To-do assignment
– Make sure you modify at least 3 products that you like and are higher in calories.
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