I lost 8 kg by eating fruits and vegetables in the summer, but I feel hungry all the time and cannot restrain myself with the coming winter. I feel cold all the time – have a sore throat, then headache, or running nose, actually I eat more as a whole and consume more fats and sweet compared to summer. Thus I regain 4 kg for a month. How to lose them again, without a risk for my health and without taking food additives? /a reader, 28y./


It is true the winter season predisposes to obesity. In summer we usually lose one or more kilograms, as we move more and eat fresh fruits and vegetables in larger amounts, and sometimes it is so hot we don’t eat at all. However, the hot and sunny season ends and we are in front of winter, or in other words said – we start to gain kilograms with the stodgy food little by little.

My advice is to continue to fill your fridge with fresh fruits and vegetables. Make your plans when you will do sports – the possibility to exercise actually is greater in this way compared with the excuse you don’t have time for it. A schedule and a good distribution of your tasks during the day will help you find time for everything. The small meals between the main courses are important in order to speed up your metabolism and to lose weight properly. Prepare small and healthy portions of yoghurt, fruits, muesli, nuts or something else. Eat proteins first during your main courses – finish first chicken and then proceed with potatoes and bread. Don’t miss any meal – in this way you encourage fat gain. You need stability and tenacity to keep the desired weight. When returning to normal eating the “yo-yo” effect is seen and you gain additional kilograms above the lost ones. And this could be endless if you don’t eat properly and balanced according to age, gender, physical activity and your aims. The right diet is the one you can follow the whole life without disturbing your life rhythm.

Keeping long and severe restrictions threaten immunity because the basic nutrients, important for the full development of the organism, could be missing. The risk arises from the lack of amino acids which builds up hormones and blood cells; of vitamins and minerals – catalyst of vital processes in our body. The good work of our immune system is crucial for the resistance against bacterial and viral infections. Allergies are also linked with impaired immunity. The course of all immunity linked diseases could be changed with nutrition. Fruit and vegetable variety in this time of the year will help us make a complete nutritional regimen with which we will be tailored and won’t be an easy target for pathogens. So, here’s what you can add to your menu in order to strengthen immunity and not to be ill, losing weight:

1. All types of fresh juices especially orange and grapefruit (because of the high vitamin C content) are a good example for vitamin and annealing food. Vitamin C also stimulates HDL production, protecting us from cardiovascular diseases.

2. Natural yoghurt because the famous with its health properties bacteria “lactobacillus” protects us from viral infections.

3. Products-antibiotics:

Some foods possess the capability to fight bacteria without engaging the immune system. These are raspberries, currants, apples, cranberries, pears, pomegranates, plums, and foods acting with the help of phytoncides horseradish, radish, onion, garlic, beetroot, cabbage, carrots, celery, peppers. They all are wonderful natural antibiotics.

Special attention should be paid to garlic. No matter its bad savor, this healing plant contains allicin and thiosulfate which are the strongest ingredients in the fight against infections.

4. Foods rich in zinc (oysters, crabs, beef and turkey meat, legumes).

Zinc is one of the most popular immunostimulators. When it is lacking the function of the immune system is worsen. Zinc helps the reproduction of white blood cells which makes them better prepared to fight infections.

5. Superfoods (functional foods) – goji berry, cacao beans, chia, spirulina, maca, bee products, aloe vera, coconut etc.

All superfoods more or less help the immune system to fight chronic viral, bacterial and fungal infections. Some of them are source of globulin-building materials and their consumption guarantees good maintenance of health.

6. Water – one of the reasons for frequent colds and infectious diseases is the inadequate water consumption. By drinking water, you facilitate the kidney and liver function, the latter controlling the immune system. The lack of moisture also impacts on the lining of the nasopharynx which is the first barrier against infections. In order to function properly it has to be moist which is achieved when you take enough liquids.

In conclusion, choose a nutritional regimen which meets your lifestyle and organism needs, add immunostimulating foods and drink enough water. The physical activity also strengthens your health and occupies a central place in the process of body weight reduction, so do not neglect it.