Balanced diet: the key to Lose Weight and Reduce Fat
Does it ever occur to you that 4 factors influence a balanced diet? And these factors are Variety, frequency, moderation, and hydration.
To lose weight and eat a balanced diet, there are some essential foods recommended by the experts, and this article will be looking into some of them.
What are the keys to a balanced diet? Losing weight, the goal
Broadly speaking and regardless of the objective 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):
The principle of variety: Our diet must include all food groups to get the specific nutrients that each one of them brings. Here are some ideas for your breakfasts to be varied.
Frequency principle: The way we have to maintain a hormonal and energetic balance is maintaining frequent and regular consumption of quality food.
The principle of moderation: Again, regardless of 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 use of energy and nutrients.
Hydration principle: All chemical reactions that regulate our metabolism occur in an aqueous medium; therefore we must provide water on a regular basis throughout the day. It is also an excellent tool for the control of appetite and satiety.
What foods are basic in a balanced diet to contribute to the loss of fat and weight?
While 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 fullness while providing us with nutrients and few calories.
Fruits and vegetables, since they reduced caloric intake, and are the foods that have the most vitamins and minerals.
Fish, eggs, and meats, because despite being associated with a certain amount of fat, the contribution of amino acids they generate is essential for the protection of our tissues as well as the functioning of our metabolism.
Nuts and legumes, because the energy they provide is associated with a very high amount of essential nutrients and also the absorption of it is very slow, which is tremendously beneficial for hormonal control.
Rice: It is a fundamental food for weight loss
What foods are NOT recommended for weight loss 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, refined flours and rice -present in the majority of pasta, bread, and rice that we usually consume, as well as soft drinks and industrial juices. These products generate tremendously rapid rises in blood sugar, which stimulates a hormone called insulin that acts by introducing sugar into our muscles.
Tricks to lose weight and to take a balanced diet
The key to losing weight (or rather body fat) is to generate a negative energy balance. That is to say, to consume -in a controlled way- 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 by assimilating it as fat).
The exercise is undeniable and it is one of the main tools to stimulate the caloric expenditure of the individual and also optimize the use of certain nutrients. There are exercises to lose weight.
In addition to exercise has been shown that sleep well (which does not mean much sleep) promotes weight loss because our hormonal system will work properly and avoid situations of metabolic stress that make the body “resist” to lose weight in response to aggressive agents such as lack of sleep, fasting or dehydration.
Is it convenient to snack between meals? Does it depend on the type of food?
Chopping is not convenient, but it is a very good strategy to keep our glycemia controlled and therefore regulate our appetite.
The problem appears when snacking is random and improvised. Just as we must organize our breakfasts and main meals, we must take some control of the healthy snacks alternatives that are within our reach to be able to include between meals.
In principle, the foods that most interest us 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 sugar.
Our suggestion for a healthy snack: fruit, skimmed milk, controlled amounts of nuts, small sandwiches, and a sandwich of wholemeal bread can be very good alternatives. The adequate consumption of sugar will help us to take a balanced diet. A sweet recipe for controlling sugar is sugar-free chocolate chip cookies. It is a recipe for those who know the pros and cons of sugar.
How many meals do you recommend a day?
In general, to eat a balanced diet, I recommend 5-6 meals a day, but really what determines the number of meals daily is the number of hours we remain active. A person who has breakfast at 6:00 am and dinner at 11:00 pm will have to make a larger number of meals than the person who has breakfast at 9:00 am and dinner at 10:00 pm.
The important thing is not to leave large periods of fasting, as this triggers an imbalance of glucose levels which in turn causes a decrease in vital energy, increased appetite and tendency to accumulate fat when we eat food as a super-compensation.