Diet without deprivation step by steps

Today we offer you a diet without deprivation step by steps, many people suffer from obesity and are trying to get rid of this extra weight because obesity has a lot of damage to the health of the body and can lead to a person’s injury to many diseases, including sugar, stress, and it also exposes him to many embarrassing situations in His life and it can affect his mental health as well, not just physical. But during the search for the right diet, the person finds a lot of appropriate dieting that makes him lose weight, but this dieting can harm the body because it makes him lose many of the nutrients needed for the body and that through this article on we will explain to you step by steps a method of a diet rich in all elements Food without any deprivation but it makes you lose weight quickly.

There are many things that you must avoid and other habits that you must do and make it your lifestyle, but there is a beautiful diet spread in the Arab world, especially in Egypt, that you can use, as it saves the body from more than 5 to 10 kilograms in just three days.

  • How to Diet without deprivation
    • 1. lose weight without starving
    • 2. know your calorie needs
    • 3. change your eating habits rather than starting a diet
    • 4. learn to tell the difference between hunger and appetite
    • 5. find your own way
  • How to lose weight, quickly and well?
  • What helps to lose weight healthily?
  • Diet without deprivation fitter step by steps
    • First day
    • the second day
    • the third day
  • Diet without deprivation in a week step by steps
    • First day
    • the second day
    • the third day
    • the fourth day
    • the fifth day
    • the sixth day
    • the seventh day
  • Using the secret to lose weight without diet and feeling hungry
    • Carbohydrates: the difference between wheat and whole wheat
    • Animal proteins compared to vegetable proteins
    • Good and bad fats

Do you want to lose a few pounds without starving yourself? In this article we will show you how to diet without deprivation step by step: if you want to lose weight, no need to torture yourself! No need to find a hard exercise program. There are several rules you have to know.

How to Diet without deprivation

1. lose weight without starving

How to lose weight without starving? Most people think of losing weight in terms of prohibitions, quitting, and hunger. However, anyone who thinks that the best way to lose weight is to eat as little as possible is putting their finger in the eye. Indeed, know that we lose weight better when we eat while being full and that we are not hungry. How to not feel deprived on a diet. What do you think about that?

This is because the body goes into “storage mode” when consuming low calories . With the body in this state, every nutrient is carefully preserved.

The body generally stores carbohydrates and fats directly in order to be able to last longer during the hunger phase. As soon as you start eating more, the yo-yo effect sends you a salty note. In order to prepare for the next phase of hunger, the body turns all of the absorbed nutrients into fat. And the latter is found shortly after directly on the hips! In short: starving to lose weight is really not a good idea.

2. know your calorie needs

If you want to lose weight without being hungry, the first step is to calculate your calorie need and stick to it. Your calorie need depends on your calorie expenditure and your personal goal.

Everyone has their own calorie expenditure. The latter is influenced by various factors, including gender , height and daily physical activity . Depending on whether you want to lose weight, gain some, or simply eat healthier, you must adapt your caloric needs to your expenses.

How many pounds can you lose in a day safely

How many pounds can you lose in a day safely? Let’s say your body expends 2000 calories per day. If you want to lose weight, you have to go into a calorie deficit. That is to say, consume fewer calories than 2000 calculated beforehand.

If you consume exactly 2000 calories through food while spending the same number, your weight will stay as it is. On the contrary, if you want to gain weight, an excess of calories is then necessary. In this case, you need to eat more calories than you spend. Our calorie calculator is here to tell you what your calorie needs are.

Our editor’s tip: Besides the number of calories, it’s also the right food selection that matters. To do this, our free Body Check will give you the help you need and give you dietary advice to help you lose weight without feeling hungry. This way, you have all the chances on your side for effective and lasting weight loss.

3. change your eating habits rather than starting a diet

Diets that don’t starve us, do they exist? Yes! Indeed, the best diet remains the simple fact of changing your eating habits. A healthy and balanced diet should always be the basis. “Balanced” also means without feeling hungry or giving up anything. Treat yourself to a little chocolate or a pizza every now and then, it’s not going to make you fat. Likewise, it is not because you eat a salad, or that you drink a protein shake, that you will lose weight. Our article explaining how to change your diet could inspire you. Healthy weight loss without dieting is not only possible but also makes a lot of sense.

See also, 10 Best Fruits to Lose Weight

And, between us: how likely is the probability that you will never eat sweets or fast food again? Not very high, is it? Don’t worry, there is no harm. Because sometimes you have to have fun. It’s like everything: you shouldn’t do it too often. As for snacks for small appetites that help to lose weight, you can find them in our snack bar. What do you say, for example, about our protein bars or our paleo bars?

4. learn to tell the difference between hunger and appetite

Are you really sure you eat because you are hungry and not because you are bored? You must control this behaviour while learning diet without deprivation step by steps. Always ask yourself if you are really hungry or if all you have is an appetite. If you are hungry, of course, you can eat something. However, it is clear that we often eat out of a simple routine. Breakfast, lunch, and dinner are of course part of this. But the added extras (a piece of cake with colleagues, nibbling a little chocolate at the office, or having a glass of wine on the sofa in the evening just added) are all bad eating habits that add to our day of extra calories that we consume without even realizing it. And when you step on the scale, the result is not often pleasant.

This is why losing weight without being hungry also means consciously making the difference between the feeling of hunger and appetite. As we all know, few people can slip on a packet of crisps every night, sitting comfortably on their sofa, without having to change their pants size. But, of course, if you feel hungry at night, sitting on your sofa, you can eat a little something. Just ask yourself if it absolutely has to be that packet of crisps or if it can’t just be an apple. There are healthy alternatives for each industrial snack that will make you just as happy, we assure you!

5. find your own way

Do you want to lose weight without diet without deprivation step by steps and without a complicated diet program? So always be honest with yourself. It’s the only way to find the right diet for you. In other words: turning a blind eye to bad eating habits is just as pointless as trying to convince yourself that we now love salad. Rather, you have to find your own way between the bad things you like to eat and the foods that are good for you. It can take a while.

Try different foods and new recipes. Stop eating when you’re no longer hungry and plan for healthy alternatives to your snacking. Maybe it’s also time to start sports? Or if you’re already doing it, set new goals? And above all, to meet them.

How to lose weight, quickly and well?

Lose a lot of weight and quickly: is it your wish? In any case, the end does not justify the means: you must not starve or try to eat as little as possible! The best way to lose weight is to figure out your calorie expenditure first, and then adjust your calorie needs to your goal as a second step. If you want to lose weight, you need to eat fewer calories than you spend during the day. We recommend that you do not exceed a maximum calorie deficit of 300 to 500 calories. In this way, you lose weight healthily and you avoid the yo-yo effect.

Eating a diet high in protein combined with physical activity also helps you lose weight faster. Exercising allows you to burn more calories and boosts your metabolism. And did you know? Muscles are real calorie burners! Even when you rest, your muscles burn calories. This means that the more muscle mass you have, the higher your calorie requirement.

Meals that are particularly high in protein are effective when it comes to losing weight quickly without feeling hungry. Foods rich in protein are, for example, lean meats, fish, legumes, as well as cottage cheese . They keep you full for a long time so you can easily lose weight without feeling hungry.

See also, Does cereal increase weight

What helps to lose weight healthily?

First of all, to lose weight healthily without feeling hungry, a healthy and balanced diet is essential. It doesn’t have to be a strict diet. You can also lose weight quickly without playing sports, and without feeling the feeling of hunger. In most cases, losing weight without dieting is more sustainable because you change your diet over the long term. Here we explain weight loss step by steps through diet without deprivation.

Diet without deprivation fitter step by steps

Before starting the main meals of the day, we must first, when we wake up from sleep, take a cup of warm water, put a spoonful of white honey on it, and you can add a spoonful of lemon juice or two drops of apple cider vinegar. It must be turned over with a wooden or plastic spoon.

First day


  1. One or two hard-boiled eggs.
  2. A piece of Quraish cheese or feta.
  3. One medium cucumber or two.
  4. A loaf or half a loaf of brown bread.


  1. A can of tuna in an aqueous solution, filtered.
  2. A salad (lettuce – watercress – radish – cucumber) without tomatoes or oil
  3. An exchange between (eggs, grilled fish, tuna, and mushrooms)


Yogurt with lemon juice or vitamin C.

the second day

We repeat the same meals on the second day, and if a person feels low or low in energy, then he takes a date between meals, one time or a choice.

the third day

It is the last day in this diet, and all previous meals can be used, and this diet should not be continued for more than three days, and it can be used after a while if you feel that your weight has increased.

Diet without deprivation in a week step by steps

But you should not follow any diet if there is one of the health problems that a person suffers from, such as pressure and sugar, and this must be done under the supervision of a doctor. If you are normal, you can diet without deprivation step by steps and this diet plan lose weight slowly but surely.

First day


  1. Drink one cup of grapefruit juice.
  2. You can take two pieces of boiled eggs.
  3. A cup of coffee or tea without adding sugar.


  1. A piece of grilled fish.
  2. With a plate of salad or a fruit.


  1. Eat one piece of grilled meat and it should be medium or small.
  2. 150 grams of yogurt on a spoonful of honey or lemon juice.

the second day


  1. Two pieces of boiled eggs.
  2. One cup of juice without sugar.


  1. One piece of chicken without fat.
  2. A small plate of fruit.
  3. You can have a cup of tea without sugar or juice without sugar.


  1. Two pieces of boiled eggs.
  2. A piece of brown bread.
  3. A cup of juice without sugar.

the third day


  1. Two boiled eggs.
  2. A cup of coffee with skimmed milk and without sugar.


  1. A small piece of feta cheese or without salt.
  2. To be eaten with a piece of brown bread.


  1. A small piece of meat without any fat.
  2. He could eat a plate of green salad with her.

the fourth day


Same as breakfast the third day.


One plate of fruit that does not contain much salt.


  1. A small piece of lean meat.
  2. A plate of green salad without vinegar or oil.

The fifth day


Same as breakfast the fourth day.


  1. A plate of delicious vegetable soup, but without salt or oil.
  2. Two pieces of boiled eggs.


  1. A can of tuna without oil, or a piece of grilled fish.
  2. A plate of green salad.
  3. A cup of sugar-free juice.

the sixth day


Same as breakfast the fifth day.


A medium sized fruit plate.


  1. A small piece of meat free from fat.
  2. A plate of green salad without adding oil.

the seventh day


Same breakfast as the sixth day.


  1. A piece of chicken breast without any oil or fat.
  2. A plate of vegetable salad can be eaten together.
  3. A cup of juice without adding sugar.


A plate of vegetable soup without salt or oil.

Using the secret to lose weight without diet and feeling hungry

It is above all the right selection of foods that will help you lose weight without feeling hungry. Instead of consuming so-called “empty” (or “hollow”) calories – that is, calories from foods that do not provide the body with any essential nutrient – use nutritious foods instead. What will really make you feel full are high-quality carbohydrates and protein. But good fats should also be consumed in sufficient quantity. Let’s see lose weight without feeling hungry by controlling nutrition.

See also, How to lose weight without diet

Carbohydrates: the difference between wheat and whole wheat

If your goal is to eat foods that will keep you full for a long time, then we strongly advise you not to approach products made from wheat flour (also known as “wheat”). They are largely made up of short-chain carbohydrates, therefore of monosaccharides and disaccharides. They are mainly found in wheat flour products and in sweets. They cause our blood sugar curve to rise sharply, immediately followed by a rapid drop in it, causing you to feel fully awake and energized for a short time, then immediately hungry again.

To stop feeling hungry, long-chain carbohydrates (known as complex carbohydrates) keep you full longer. These are what we call “oligosaccharides”. To fully utilize them, your body needs a little more time. Not to mention all the vitamins, trace elements, and essential minerals that these sugars contain. Long-chain carbohydrates are found in all whole grain products as well as in some types of grains like bulgur or oatmeal.

Animal proteins compared to vegetable proteins

Even healthier than whole-grain products, foods rich in protein make you feel full. This is because the body needs much longer to come to terms with protein. We distinguish between sources of animal and vegetable protein.

Sources of animal protein are meat, fish, and dairy products. The structures of proteins resemble our human structures. Because of this, the body can use animal protein faster and absorb it better. However, pay attention to the quality of animal foods. Cold meats and dairy products, in particular, often contain saturated fat or added sugars and are not to be avoided in weight loss. Rather, serve in lean meats, fish, and cheese.

The sources of vegetable protein are mainly legumes and tofu. The structures of these proteins differ from those of our bodies. They are therefore less apt to be exploited by the latter but are not necessarily without value. You can also cover your protein needs with vegetable proteins. These are also rich in other important nutrients.

Tip from our editorial staff: our Vegetable Protein is 100% vegetable. Without soy. But with the best of peas, hemp seeds, rice, and sunflower seeds. So you can be sure you’re getting 21g of the best quality protein per shake.

See also, 4 ingredients to get a flat stomach fast

Good and bad fats

Generally, when we want to lose weight, we avoid fat because it does not really satiate us and make us take a lot of calories. However, you should never give it up entirely.

Unsaturated fatty acids are called “good fats”. They are rich in omega-3 and omega-6 fatty acids and precede messenger substances and tissue hormones. It is recommended to consume more omega-3 fatty acids than omega-6 fatty acids. Omega-3 fatty acids support the production of anti-inflammatory lipid hormones in the body. So if you want to lose weight in a healthy way for the long term, eat more avocados, oily fish, nuts, or seeds.

The “bad fats”, on the other hand, are saturated fatty acids such as trans fatty acids. They are mainly contained in cold meats and ready meals. It is almost impossible to avoid them altogether, but it is also not absolutely necessary to do so. What is crucial for your diet is the ratio you have between saturated and unsaturated fatty acids. The optimum ratio is 1: 2.

Tip from our editor: Omega-3 fatty acids like DHA and EPA are essential fatty acids that cannot be produced by the body itself. Thanks to our omega-3 capsules, you ensure important omega-3s serving various functions of the body.

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Dinesh Gamage

Scientist | Designer | Developer | Blogger

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