Did you know that a balanced diet is influenced by 4 factors? Variety, frequency, moderation, and hydration. We give you 5 menus to lose weight and fat.
To lose weight and eat a balanced diet, Carlos Aznar Gallego, a nutritionist, recommends essential foods and clarifies several doubts about snacking between meals or the number of meals we must eat per day.
What are the keys to a balanced diet? Losing weight, the goal What foods are essential in a balanced diet to contribute to fat and weight loss? Control your BMI What foods are NOT recommended to include in weight loss diets and why? Tricks to lose weight and eat a balanced diet Is it convenient to snack between meals? Does it depend on the type of food? How many meals do you recommend eating per day?
Broadly speaking and regardless of the objective that we seek, the balanced diet of an individual such as the Mediterranean diet must cover 4 basic principles (except in situations where there is an associated pathology):
- Principle of variety: our diet must include all the food groups to get the specific nutrients that each one provides us. Here are some ideas so that your breakfasts are varied.
- Principle of frequency: the way we have to maintain a hormonal and energy balance is to maintain a frequent and regular consumption of food.
- Principle of moderation: again, regardless of the objective, our tendency should be to consume food in a moderate way, since per unit of time the body has a limited capacity for assimilation and utilization of energy and nutrients.
- Hydration principle: all the chemical reactions that regulate our metabolism take place in an aqueous medium, therefore we must provide water regularly throughout the day. It is also an excellent tool for controlling appetite and satiety.
Although it is true that there are no foods with “negative calories”, if our goal is to reduce the percentage of body fat, we should prioritize those foods that produce a feeling of satiety, while providing us with nutrients and few calories. Our recommendation:
- Fruits and vegetables, since with a reduced caloric intake they are the foods that have the most vitamins and minerals.
- Fish, eggs, and meats, since despite being associated with a certain amount of fat, the supply of amino acids that they generate is essential for the protection of our tissues as well as the functioning of our metabolism.
- Nuts and legumes, since the energy they provide us, are associated with a very high amount of essential nutrients and its absorption is also very slow, which is tremendously beneficial for hormonal control.
- Rice: It is a fundamental food for weight loss. You have to learn how to make loose white rice in order to make tasty dishes.
What foods are NOT recommended to include in weight loss diets and why?
Basically those that not only provide us with large amounts of energy but also do it quickly. This is the case of sugar, flour, and refined rice -present in most pasta, bread, and rice that we usually consume, as well as soft drinks and industrial juices. These products generate tremendously rapid increases in blood sugar, which stimulates a hormone called insulin that works by introducing sugar into our muscles -which a priori could be positive-, only when the sugar increase is sudden and in large amounts this insulin can also stimulate the entry of this energy to other types of cells called adipocytes, which are related to the increase in fatty tissue.
In addition to following Aitor Sánchez’s advice with his book “My diet no longer limps” or Carlos Ríos’ reloading movement, the key to losing weight (or rather body fat) is to generate a negative energy balance. In other words, consume -controlled- fewer calories than we burn, and that these calories come from foods of nutritional “quality”. Of course, if we expose our body to excessive caloric restriction it can have negative effects: decay and the known rebound effect (our body defends itself from the lack of energy assimilating it in the form of fat). With your DKV health insurance, you can solve your nutrition questions with the nutritional medical line, you will have advice on the type of diet you need.
The exercise is undeniably one of the main tools to stimulate energy expenditure of the individual and also optimizes the use of certain nutrients. There are exercises to lose weight. In addition, to exercise, it has been shown that sleeping well (which does not mean sleeping a lot) favors weight loss since our hormonal system will work correctly and we will avoid metabolic stress situations that make the body “resist” losing weight in response aggressive agents such as lack of sleep, fasting or dehydration.
As always, it is not advisable to follow any diet to lose weight and avoid diets to lose weight fast since they do not have medical support and although at first they usually achieve weight reduction in people who follow them, in the medium to long term the result is the opposite, recovering the lost weight, and even in some cases, increasing the bodyweight due to the known rebound effect.
Itching is not convenient, but it is a very good strategy to keep our blood glucose controlled and therefore regulate our appetite. The problem appears when this snack is random and improvised, just as we must organize our main breakfasts and meals, we must take some control of the healthy snacks that are within our reach to be able to include between hours. In principle, the foods that interest us most are those foods that provide us with a small amount of sugar that is absorbed as slowly as possible, which is associated with a significant amount of fiber to stimulate satiety and always accompanied by a significant amount of Water. Our suggestion for a healthy snacks fruit, dairy products, controlled amounts of nuts, small sandwiches, and 100% whole wheat bread sandwich with ham, cheese, tuna, hard-boiled egg, hummus, avocado, vegetables, tomato, etc. They can be very good alternatives.