To make a healthy and balanced diet that favors weight loss, it is necessary to make some changes in eating habits and adopt simple strategies that increase the feeling of fullness, decrease hunger and accelerate metabolism.
However, when you want to lose weight, it is ideal to seek the advice of a nutritionist so that through a complete evaluation a nutritional plan is developed adapted to the needs and objectives of the person, allowing to maintain weight loss over time. and the accordion effect is avoided.
These tips will help you have more freedom in your diet and prepare healthier meals for weight loss:
Vegetables should always have the main part of lunch and dinner, as they will give you more satiety, as well as having fewer calories, which favors weight loss. The serving should vary from 1 to 2 cups of raw vegetables or 1 cup of cooked vegetables, for example.
In addition, vegetables are rich in fiber, vitamins and minerals, which help improve intestinal function, promote the health of the gut microbiota, improve metabolism and help detoxify the body, provide energy and increase the feeling of well-being.
It is recommended to consume small portions of carbohydrates, preferably whole, at each meal, such as bread, pasta, rice, flour, cakes and tapioca. The amount to be consumed varies from person to person, it is possible to start by gradually reducing the portions consumed. In other words, if you normally eat 6 tablespoons of rice, start eating 5 and then 4, for example.
In addition, you can replace pasta with zucchini or aubergine, for example, and you should look for other alternatives to reduce carbohydrate intake. See 4 rice and pasta substitutes in the diet.
Wheat flour can also be replaced with other flours containing more fiber to make pancakes, pastries and cakes, such as oatmeal, coconut or almond, for example.
It is very common for most people to eat only fruit, toast or bread with coffee as a snack, for example, but ideally it would be to vary more and add protein to these meals, as they use more energy to digest and increase satiety.
Then, good examples of sandwiches eat 1 slice of wholemeal bread with 1 egg and 1 slice of cheese, eat natural yogurt with a handful of nuts, make a whole pancake with banana, cinnamon and oats or make a fruit smoothie with almond mango.
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These foods are high in good fats and omega-3s, which have an anti-inflammatory, antioxidant and increase satiety effect, thus helping the body to function better. This group also includes foods such as avocado, coconut, peanuts, almonds, peanut butter and nuts.
To include them in the diet, you can add a teaspoon of olive oil to the lunch and dinner dish. For snacks, you can eat 1 fruit with 10 units of walnuts or 1 tablespoon of peanut butter. Vitamins can also be prepared with avocado and flaxseed, chia or pumpkin, for example in salads or cereals, in eggs or yogurt for example.
Although healthy, fruits also contain calories and some are easy to digest. So, instead of eating 2 or 3 fruits at a meal, it’s better to eat 1 fruit with 1 handful of nuts, for example, or with natural yogurt, because it adds good fats and protein, which makes the food more nutritious.
The ideal is to consume the fruit in its “pure” form, without being in the form of juice, because thus it is possible to have as much fiber as possible, helping to maintain the health of the intestine and increasing the feeling of satiety. It is recommended to consume 2 to 3 servings of fruit per day.
It is important to consume 2 to 2.5 L of water per day. Ideally, do not consume liquids with food to prevent them from filling up and not consume the corresponding portions of meals.
An excellent option is to drink water with lemon, as it helps to cleanse the palate and reduce the desire to eat many sweets.
Protein is important for the weight loss process because it helps increase satiety and promotes muscle mass formation. Ideally, white meats such as chicken and skinless turkey, fish in the daily diet and, in the case of red meats, favor lean cuts.
In addition, it is also important to eat eggs, low-fat white cheeses such as ricotta or mozzarella, and skimmed milk and its derivatives. Other foods also rich in protein are legumes such as beans, lentils and chickpeas, for example, which combined with rice provide a good amount of protein.
See more tips with our nutritionist
The following table shows the example of a 3-day menu for easy and healthy weight loss:
1 percent unsypped fruit jelly – 6 nuts
The amounts included in the menu vary depending on age, gender, physical activity and whether you have an associated illness or not, ideally seek the advice of a nutritionist so that a complete assessment and nutritional plan can be made tailored to the needs.
In addition, to accelerate weight loss, it is also important to perform regular physical activity, such as walking, running, swimming or dancing, for example, having to perform the activity for 30 to 60 minutes, at least 3 times per week. .
Diuretic and thermogenic teas can also be included in the diet, which helps burn fats and promote weight loss. See examples of teas that are losing weight.