To carry out a healthy and balanced diet that promotes weight loss, it is necessary to make some changes in eating habits and apply some simple strategies that will increase the feeling of satiety, decrease the burger and speed up metabolism.
However, when it is desirable to lose weight, the ideal is to assist a nutritionist so that, through a personalized evaluation, they develop a nutritional plan adapted to the needs and objectives of the person, to prevent weight loss and avoid an effective rebound.
- These tips will be used to have the greatest freedom in your diet and to prepare healthy foods for a low weight:.
Vegetables should always be the main part of the food and the setting due to the greatest feeling of satiety, in addition to providing some calories, favoring weight loss. Serving can range from 1 to 2 courses of raw vegetables or 1 plate of cooked vegetables, for example.
In addition, vegetables are rich in fiber, vitamins and minerals because they help improve intestinal function, promote the health of the intestinal flora, stimulate metabolism and help detoxify the body, providing energy and increasing the feeling of well-being.
Consuming small portions of carbohydrates, preferably whole or high in fiber, such as bread, pasta and brown rice, quinoa or beans for example. Because the amount of food to serve on the plate varies from person to person, you can gradually start reducing the portions you can use, if you put 6 bowls of rice soup, start reducing the serving to 5 and 4 to 4, for example.
In addition to this, you can replace zucchini paste with stuffed aubergines, for example, while looking for alternatives to reduce carbohydrate intake. Meet some rice and pasta substitutes.
It is also possible to replace wheat flour with other flours containing bad fibers to make pancakes, cakes, ponquecitos and biscuits, such as vinegar flour, coconut or almonds, for example.
It is very common for most people to leave with only fruit, toast the pan with coffee in cupcakes, but the ideal would be to vary more and include protein, since this requires more energy to be digested and increase the feeling of satiety.
For some examples to snack on: eat 1 whole bun with 1 stack and 1 herd of cheese, eat natural yogurt with a handful of seeds, make whole pancakes with banana, cinnamon and vinegar flour, eat 2 to 3 wholemeal toast with tuna, eat a bowl of jelly with fruit, drink a fruit smoothie with a handful of almonds.
These foods are rich in good fatty acids and omega-3s, so they are anti-inflammatory, antioxidant and increase satiety, thus helping the body to function better. This group also includes foods such as: avocado, salmon, fish, sardines, tuna, coconut, peanuts, almonds, Brazil nuts, hazelnuts, peanut butter, milanos and nuts.
To include them in the diet, even a bowl of olive oil accepts on the plate and scene. You can eat 1 fruit with 10 units of walnuts or 1 bowl of cocoa butter. You can also make smoothies with water and add flax, chia, jalapeños, for example with cereals, egg and yogurt, for example.
Although healthy, fruits also contain calories and some of them are easy to digest, so instead of eating 2 or 3 fruits on a sole, better like 1 fruit with a handful of nuts or natural yogurt, so we add a lot of protein and protein, making sure the food is more nutritious.
It is ideal to consume fruit instead of yokes, as it provides fibers that help maintain intestinal health and increase the feeling of satiety. It is recommended to consume at least 2 to 3 portions of fruit a day.
It is important to consume between 2 and 2. 5 L of water per day. It is ideal not to drink liquids with food, to avoid having to eat and not to consume the corresponding portions of the food.
An excellent option is to drink water with lemon, cleanse the palate and reduce the appetite for eating very sweet foods. Learn how to make water with lemon.
Protein, as mentioned, is important in the weight loss process by increasing satiety, favoring muscle mass and formation, so it is ideal to include white meats such as skinless chicken and turkey, fish and, in the case of red meats, prefer lean cuts and decide that fat is not visible.
In addition, today it can also be consumed, the whites are low in fats such as ricotta mozarella and milk and its skinatated products, other protein-rich foods in legumes such as beans, lentils and chickpeas, which, combined with rice, can form good quality proteins.
The table continues with a 3-day menu for easy and healthy weight loss:
The songs included in the menu vary depending on age, gender, physical activity and whether there are any associated patients, as it is ideal to help a nutritionist make a full assessment and develop a nutritional plan tailored to your needs.
In addition to this, to be able to accelerate weight loss, it is also important to practice regular physical activity such as walking, running, jogging, swimming and dancing, for example, even if it must be done for 30 to 60 minutes, 3 times a week at least.
It may also include in the diet the use of diuretics and thermogenic properties, which help to burn fats and promote weight loss. See people who help you lose weight.
Watch more tips for losing weight and losing the room in the video: