What to eat for weight loss? Interview with a nutritionist

By 2035, 51% of the world's people will be overweight, and in many cases this will lead to obesity, the World Obesity Federation predicts. According to the organization, the biggest surge in obesity is expected among children and adolescents.

To avoid being among them, you should know how to properly formulate your diet with the right amount of proteins, fats, and carbohydrates, as well as how not to break down and overeat.

Pashko Katerina

dietitian, family doctor

• Founder of the weight loss program.
• She went on her own way to lose 10 kilograms and now teaches it to her patients.
• She is specialized in body shaping and developing an individual nutrition program.
• In medicine for over 11 years.

Kateryna Pashko, a dietitian, told everything about weight loss and healthy eating in a live interview for MEDplus Youtube channel. The most interesting things from the episode have been collected for you in the article.

Doctor, could you please explain how to start losing weight?

My recommendation is to find a specialist you like and trust (for example, a dietitian). This doctor should prescribe tests for you. In my opinion, this is the basis, because from the results of the tests we understand what kind of nutrition this person needs.

You should always start with diagnostics, but I do not advise you to take tests on your own, and even more so to interpret the results yourself.

A doctor should look at your body in a comprehensive way, not only from the gastrointestinal tract. A specialist should understand whether you have emotional blockages, what kind of stress you have, understand hormones, etc. It’s a trend nowadays to understand everything.

Should we immediately run to the gym and eat according to a fitness trainer’s diet?

It is very difficult to get an adequate diet from a fitness trainer. When an ordinary person comes to a trainer, he or she gives them a diet that is more suitable for the trainer. Moreover, you shouldn’t forget that a fitness trainer is not a doctor, so he or she cannot assess your health and choose an individual healthy diet.

How not to break down when you have already begun to eat right?

If you’ve got off your diet , it’s okay! Losing weight is a journey that consists of certain mistakes and difficulties. The main thing is to continue to eat balanced the next day as if nothing had happened, or simply skip breakfast if you overate the day before.

What does a nutritionist’s diet consist of?

To be honest, I don’t really like to cook, so I usually eat something quick and easy to prepare. For example, for lunch today, I had a salad and baked potatoes with chicken. My diet always includes vegetables. Since I consider myself a more or less healthy person, I can sometimes eat pizza or sushi.

What to do with emotional overeating?

There should be a complex approach here. You need to consult not only a nutritionist but also a psychologist. My patients who work with a psychologist get good results when they understand their problems. Healthy eating should be a pleasure!

How to get rid of sugar addiction?

This is such a big concern now, a “pandemic” of the modern world… The first step is to make a willful effort and not eat sugar at all for at least a week. The first week is the most difficult, but after a few days it becomes easier. I assure you.

You need to understand what kind of evil it is, what problems sugar creates, and the aesthetics of the figure is the last thing. Sugar raises cholesterol and inflammation, it causes autoimmune diseases…

How to lose weight fast?

But why lose weight quickly if you want long-term results? Approach this issue deeply, and then you will enjoy the process. Let me remind you, extreme diets are no longer fashionable or effective.

Doctor, can you tell us how to eat to be healthy?

There is one rule: eat according to physiological need, when you feel physiological hunger, not emotional. There should be a certain eating pattern: when you are hungry, you eat, when you feel full, you stop.