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To have a he althy and balanced diet that favors weight loss, it is necessary to make some changes in eating habits and adopt some simple strategies that increase the feeling of satiety, reduce hunger and accelerate metabolism.
However, when you want to lose weight, the ideal is to seek the guidance of a nutritionist so that, through a complete evaluation, a nutritional plan can be drawn up adapted to the person's needs and goals, allowing weight loss to be keep it over time and the accordion effect is avoided.
These tips will help you have more freedom in your diet and prepare he althier meals to lose weight:
1. The basis of lunch and dinner are vegetables
Vegetables and vegetables should always be the main portion of lunch and dinner, as they will give you more satiety, in addition to having few calories, which favors weight loss. The serving should vary between 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 to improve the functioning of the intestine, favoring the he alth of the intestinal microbiota, improving metabolism and helping to detoxify the body, providing energy and increasing feeling of well being.
2. Consume small portions of carbohydrates
It is recommended to consume small portions of carbohydrates, preferably whole, at each meal, such as breads, pasta, rice, farofa, cakes and tapioca. As the amount that should be consumed varies from one person to another, it is possible to start by progressively decreasing the portions that are consumed.That is, if you normally consume 6 tablespoons of rice, you will consume 5 and then 4, for example.
Also, you can substitute pasta for zucchini or eggplant, for example, and you should look for other alternatives to reduce your carbohydrate consumption. See 4 substitutes for rice and pasta in the diet.
It is also possible to substitute wheat flour for other types of flour that contain more fiber to prepare pancakes, pastries and cakes, such as oat, coconut or almond flour, for example.
3. Snacks should also have protein
It is very common for most people to eat only fruit, toast or bread with coffee for snacks, for example, but the ideal would be to vary more and bring protein to these meals as well, as they spend more energy to be digested and increase satiety.
So good examples of snacks are eating 1 slice of whole grain bread with 1 egg and 1 slice of cheese, eating plain yogurt with a handful of walnuts, making a whole wheat pancake with banana, cinnamon and oatmeal, or making a fruit smoothie with a handful of almonds.
Check out 6 protein-rich snacks.
4. Include olive oil, nuts and seeds
These foods are rich in good fats and omega-3, which have anti-inflammatory and antioxidant action and increase satiety, helping the body to function better. This group also includes foods such as avocados, coconuts, peanuts, almonds, peanut butter and nuts.
To include them in the diet, a teaspoon of olive oil can be added to the lunch and dinner plate. In snacks, you can consume 1 fruit with 10 units of nuts or 1 tablespoon of peanut butter. Smoothies can also be prepared with avocado and added flax, chia or pumpkin seeds, for example, in salads or cereals, in egg or yogurt, for example.
5. Fruit has a limit, don't overdo it
Despite being he althy, fruits also have calories and some are easily digested.So, instead of eating 2 or 3 fruits in a single meal, it is better to eat 1 fruit with 1 handful of nuts, for example, or with natural yogurt, as this adds good fats and proteins, making the meal more nutritious.
The ideal is to consume the fruits in their "pure" form, without being in the form of juice, because that way it is possible to have the greatest amount of fiber, helping to maintain the he alth of the intestine and increase the sensation of satiety. It is recommended to consume 2 to 3 servings of fruit per day.
6. Drink water daily
It is important to consume 2 to 2.5 L of water a day. The ideal is not to consume liquids with food to avoid filling 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 a lot of sweets.
7. Consume low-fat protein
Protein is important for the weight loss process as it helps to increase satiety and favors the formation of muscle mass. Therefore, the ideal is to include white meats such as skinless chicken and turkey, fish and, in the case of red meats, prefer lean cuts.
In addition, it is also important to consume egg, low-fat white cheese such as ricotta or mozzarella, and skimmed milk and dairy products. Other foods that are also rich in protein are legumes such as beans, lentils and chickpeas, for example, which combined with rice guarantee a good amount of protein.
See the video below for other tips on the best diets to lose weight:
He althy menu to lose weight
The following table shows an example of a 3-day diet to lose weight in an easy and he althy way:
|Food||Day 1||Day 2||Day 3|
|Breakfast||Black coffee without sugar + wholemeal toast with 2 tablespoons of ricotta with oregano and 1 scrambled egg||Black coffee without sugar + 30g of granola with 1 cup of coconut or almond milk + 1/2 cup of strawberry||1 cup coffee with unsweetened skim milk + 1 medium banana oatmeal pancake with 1 tablespoon cocoa butter|
|Morning snack||2 slices of melon + 10 pieces of cashew nuts||1 mashed banana with 1 tablespoon peanut butter and a little cinnamon||2 slices of papaya with 1 teaspoon of chia|
|Lunch/Dinner||1 grilled chicken breast fillet accompanied by 3 tablespoons of brown rice with 2 tablespoons of beans + 1 cup of vegetables sautéed in olive oil + 1 pear||1 fish fillet with tomato and onion in the oven + 1 peach||1 cubed turkey breast fillet sautéed with vegetables and quinoa + 1 apple|
|Afternoon Snack||1 plain yogurt with 1 spoon of honey + 10 units of peanuts||1 cup of ginger tea + 2 wholemeal toast and 2 tablespoons of mashed avocado (with onion, tomato, pepper and a little nutmeg)||1 serving of unsweetened fruit jello + 6 walnuts|
The quantities included in the menu vary according to age, gender, physical activity and whether you have any associated disease or not, so the ideal is to seek guidance from a nutritionist so that a complete evaluation is carried out and prepared a nutritional plan tailored to your needs.
In addition, to accelerate weight loss, it is also important to practice physical activity regularly, such as walking, running, swimming or dancing, for example, and should perform the activity for 30 to 60 minutes, at least 3 times a week.
Diuretic and thermogenic teas can also be included in the diet, which help in burning fat and favoring weight loss. See examples of slimming teas.