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The balanced diet an option + that healthy

by Georgia Ede
Published: Last Updated on

A balanced diet is one that provides the body with all the nutrients that the body needs to develop correctly each of the mechanisms that our body performs on a regular basis.

The balanced diet shows a fair proportion of the different food groups and the nutrients they provide us with. In addition, these types of diets prevent you from suffering from diseases such as diabetes, high blood pressure or gastric problems, as well as obesity and other cardiovascular diseases, since they are closely linked to a correct diet.

You must not forget that a diet does not only aim to lose weight, since with this type of diet a better state of health is pursued , a change in nutritional habits aimed at a healthier life. But, although weight loss is not the primary objective, we must emphasize that with a balanced diet you can easily lose weight as a result of improving your nutritional habits and your healthy lifestyle habits.

The balanced diet is not a weight loss diet per se, it is a food reeducation plan to help you guide your habits towards a healthy lifestyle that allows you to maintain your figure.

You will also identify the main errors that may be making your body fat, for this take note of the following tips on how to carry out a balanced diet.

Basic guidelines: What should I eat?

Carrying out a balanced diet is based on a series of guidelines that you should not ignore, it is not only about food but we must also pay attention to rest habits, and the practice of moderate physical exercise among others.

We should eat between 5 and 6 meals a day , not less than five. You should not skip any, you will not lose more weight by eating less. This error affects a large part of the population that suffers from overweight, and is that it is an old belief, which we did not change.

It is preferable for the body not to create fasting gaps since this produces peaks in blood glucose levels and also the body begins to use proteins as energy, not carbohydrates and fats that are the main source of energy for the body.

The most important thing is to have a complete breakfast since it is the first meal of the day after many hours of fasting, so we must recharge the body with energy to face daily activity properly.

Frequently consume fruits and vegetables , they should be the basis of our diet since they provide us with a large amount of nutrients necessary for our body, as well as vitamins and minerals necessary for its proper functioning.

In addition, its low caloric intake makes this group of foods one of the most interesting if we want to lose weight. Of course, we must accompany them from the rest of the food groups that we talk about below.

We must consume an amount of carbohydrates that will fill your body with energy, if you choose them whole, much better since they provide more fiber and are healthier.

You should consume cereals and whole grains, such as rice, quinoa, wheat if you consume them whole, much better than in refined flours.

The protein should be part of your diet too, and therefore we are not referring only to the protein of animal origin, which is essential for the proper development cell of our body, but we must take into account the high biological value proteins vegetable origin ; as is the case with legumes, which are sometimes relegated to diets because we think they are very fattening, but they are not.

Lentils provide us with large amounts of calories, the problem is if we cook them with a lot of fat. That is why you can choose to make legume salads, which provide you with the necessary protein without adding the fats present in stews.

Regarding protein of animal origin, we must choose lean meats, so as not to exceed the consumption of fat, we can opt for poultry, which provide us with less fat, or lean beef, pork, rabbit, etc.

Fish must have an important representation in our diet ( see here the importance of fish in the diet ), since essential fatty acids have an important value in our body.

On the other hand, and no less important are fats, which are essential for our body, and we should not eliminate them from our diet, as other low-calorie diets do. Fats are a source of fuel for our body, and we must choose correctly which ones we are interested in.

For this reason, we always recommend the essential fats for the body present in the Omega 3 and 6 fatty acids of fish or nuts, fats of vegetable origin such as virgin olive oil or avocado. These types of fats are healthy and protect us against cardiovascular diseases.

Incorporate foods rich in fiber into your diet to help your digestive system and avoid problems such as occasional constipation. Control the consumption of salt, and try to substitute sugar for sweeteners, since we consume hidden sugars in a large amount of food.

What should I not eat?

It is important to know that there are no forbidden foods , since all foods in their proper measure will not harm you. Of course, try to take care of your diet by eliminating from your diet or consuming very occasionally precooked products, sweets, and fats that are not necessary for the body and that only provide us with empty calories of nutrients.

Control the consumption of sauces, fats, sugars , desserts, sweets and processed foods in your diet because these products are rich in empty calories, in salt and sugars that harm us so much and do not provide us with interesting nutrients for our body.

Healthy lifestyle habits and recommendations

  • Eat slowly , chew food correctly to facilitate digestion and that they are faster so that toxins are eliminated before the body. In addition, the body will feel full sooner if you eat slowly and chew your food a lot. This way you will eat less quantity, and therefore you will contribute less calories.
  • You should drink around 2 liters of water a day , to maintain the body’s water balance and thus help our body to carry out its usual activity normally. In addition, this way we will avoid fluid retention, although it seems a lie, fluid retention generally occursfor lack of these. Maintaining correct hydration is essential, since the body is made up of a high amount of water and requires it to carry out many vital actions of our body. In addition, we will avoid dehydration that is more common than it seems. It is advisable to drink water, not juices or refreshing drinks or anything like that, since these types of drinks provide us with large amounts of sugar that harm the state of our body. You can have teas and infusions , and some juice, only if it is natural, never bottled due to the high amounts of sugar they provide us.
  • Cook food without adding a lot of fat, it is preferable to steam, grill or bake. Not fried, or battered that fill our dishes with calories. Play in the kitchen and prepare your dishes to your liking, so you will know everything they bring you, you will also experience the pleasure of eating things that you have carefully prepared, and that will reward you.
  • Bet on fresh seasonal food and manage to carry out a diet without worrying about finding certain foods that are not easy to acquire. You can carry out this diet without having to invest amounts of money in supplements or food supplements , since natural products will provide you with everything your body needs.
  • Make moderate exercise on a regular basis , what you like best or you feel like, from long walks, aerobics, dancing, jogging or cycling; But move your body to burn calories and keep it fit. Exercise will make you feel better physically and psychologically.
  • Adjust the daily caloric intake of the diet to your caloric expenditure to balance the intake with the caloric expenditure according to your physical activity.
  • We must not forget to seek a rest of at least 8 hours in an uninterrupted and pleasant way in which our body recharges itself with energy to face daily activity.

Daily orientation menu

  • Breakfast : A glass of milk accompanied by a toast of wholemeal bread with grated tomato and avocado and an orange juice.
  • Mid-morning : A skimmed yogurt.
  • Lunch : Complete salad and a chicken fillet with vegetables sautéed with brown rice. A piece of fruit.
  • Snack : A biscote of whole wheat bread with a piece of fresh cheese.
  • Dinner : Scrambled eggs with mushrooms with a grilled tuna steak. A piece of fruit.
  • Before sleeping : An infusion and two walnuts or almonds.

The balanced diet is one of the healthiest that exist, they do not carry any risk for our organism.

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