What foodstuffs should be consumed during body mass reduction?
Lena Bauer
2026-03-18
4 min. read
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The goal of a reduction diet is to decrease the intake of calories, which should result in a decrease in body mass. However, in order for our weight loss to be healthy, it is necessary to provide the body with essential vitamins and minerals during the diet. To this end, dishes with high calorie content are eliminated from the daily menu and replaced with easily digestible food products that are rich in nutritional components.
It's a fiber
Fiber is a type of dietary fiber that plays an important role in the process of weight loss. First of all, it gives you a feeling of fullness for a long time. It also reduces cholesterol absorption and lowers blood glucose levels. So it supports our circulatory system, protecting the body from seizures and diabetes. The best source of fiber is raw vegetables and whole grains.
Fruit and vegetables
Vegetables are an important part of any well-composed reduction diet, and not only because of the fiber mentioned earlier, but also because of their very low calorie content. Vegetable should be half of the dinner plate, and preferably in every meal of the day. If we're hungry, we can eat them between meals, filling our stomachs, without significantly increasing the caloric content of the whole diet.
Whole grain products
Another rich source of fiber is whole grain products raisins baked or dark pasta, dark rice, thick cassava (roulette, jaglan, garlic)... so the choice is really big. So it's worth choosing a variety of lunches and replacing potatoes with one of the cassavas or choosing raisins pasta for your favorite spaghetti.
Water
It is important to remember to drink adequate amounts of water, which causes the fiber to swell, which increases the volume of the stool. This will prevent constipation by regulating the emptying cycle.
He's got the skinny ones
When reducing fat, it is advisable to look for low-calorie substitutes for certain groups of products. This is the case with dairy products. There are cheeses and yogurt available on the market in full-fat and so-called lean versions, which contain less fat and fewer calories.
Fat meat and fish
Despite appearances, the reduction diet does not require us to give up meat and go to the roots. However, we should choose lean species and verify meat preparation techniques. It is not recommended to fry, grill or pan. Especially in this latter case we will provide a lot of fat with the product. The most recommended is cooked meat, but its taste is not accepted by everyone.
Olive oil, flax oil
Being on a diet doesn't mean completely eliminating fats... but you should choose these good quality olive oil or flaxseed oil... these products are great for adding to salads... some of the vitamins A, D, E, and K are dissolved in fats.
Italian walnuts
While nuts are a high-energy product, they're a very good source of protein and omega-3s, so if you don't eat meat or fish, you can try adding nuts to your menu, but you have to be careful about how much you eat, because 100 grams of nuts provide your body with up to 650 calories, so it's better to use nuts as a dietary supplement than to eat them on your own.
Is that something to be avoided when you're on a reduction?
There is also a group of products which, when reduced, are better avoided or at least significantly reduced in consumption. This list includes sugars and sweeteners, which provide the body with high amounts of simple carbohydrates, but do not contain fiber or nutrients. A similar risk is high-processed products, which are very often enriched with glucose syrup and fructose. High sugars also contain carbonated drinks or energy drinks.