Should one forgo bread, pasta, and potatoes for the purpose of weight loss?

1. The pyramid of healthy eating, i.e. which foods should be incorporated into the diet plan

2. Do there exist food items whose intake should be curtailed to decrease weight?

3. Recommended culinary reduction techniques

1. The pyramid of healthy eating, i.e. which foods should be incorporated into the diet plan

Maintaining health requires a balanced diet, whose foundation is a properly planned diet, both in terms of calorie content and nutrient content. Individual adjustment of the energy value of the diet plan to gender, current body weight, growth, physical condition, and physical activity facilitates the achievement of the intended goal. In the case of weight reduction, it is important to establish the appropriate deficit (usually 300–700 kcal) which will allow for the achievement of a negative energy balance – the number of consumed calories will be smaller than the number of used calories. The pyramid of healthy eating is also part of the term balanced diet, i.e. the graphic representation of individual food groups and their quantities, which should be included in the diet plan to cover the demand for macronutrients, micronutrients, and vitamins. This pyramid is, however, general guidelines that should be considered individually.

2. Do there exist food items whose intake should be curtailed to decrease weight?

During the attempt to decrease weight and even after achieving the desired goal, one should limit or completely eradicate from their daily menu sweets, fast food, ready-made meals, carbonated and non-carbonated beverages, sugar, and all food items with a high degree of processing. When it comes to alcohol consumption, caution should also be exercised, as it only provides empty calories and stimulates appetite.

3. Recommended culinary reduction techniques

Cooking in water and steam, baking in foil, parchment, and heat-resistant dishes, fat-free frying of products in a teflon pan (by pouring water on them), followed by baking them in a ceramic dish, occasional frying of products with a low fat content, followed by cooking them in water or sauces and spices are highly recommended culinary techniques (actually recommended for everyone who wants to eat healthily). Additionally, the proper preparation of whole grain products (whether full-fat products or whole-grain products, whether whole grains or whole wheat products) is crucial - they should be cooked al dente, i.e., half-cooked, as they have a lower glycemic index due to the content of resistant starch (an insoluble fiber fraction) when cooked for a shorter period, and therefore do not cause rapid fluctuations in blood sugar and insulin levels. More resistant starch can be produced by cooking whole grain products and cooling them in a refrigerator. The daily diet should be varied and include products from different groups. Whole grain products make up an important group, as they contain carbohydrates, which are the main energy source in human nutrition. Whole grain products also provide dietary fiber, which supports intestinal function, as well as many vitamins and minerals necessary for proper organ function. The nutritional value of whole grain products depends on the type of grain and the degree and method of grain processing. Healthy individuals should mainly choose whole grain products such as whole grain flour, whole grain bread, coarse cereal products, brown rice and whole grain pasta, as they are more nutritious. However, if they sporadically look for refined grain products, this will not have a negative impact on their health and body weight, thanks to the proper preparation.