Balanced diet: 5 balanced menus to lose weight and reduce fat

Did you know that 4 factors influence a balanced diet? 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 pecking between hours or the amount of meals that we must make per day.

Table of Content 

  1. What are the keys to a balanced diet? Lose weight, the goal
  2. What foods are basic in a balanced diet to contribute to fat and weight loss? Control your BMI
  3. What foods are NOT recommended to include in diets to lose weight and why?
  4. Tricks to lose weight and eat a balanced diet
  5. Is it convenient to snack between meals? Does it depend on the type of food?
  6. How many meals do you recommend to make per day?
  7. What are the keys to a  balanced diet ? Lose weight, the goal

In broad strokes and regardless of the objective we seek, the balanced diet of an individual such as the Mediterranean diet should cover 4 basic principles (except in situations where there is an associated pathology):

Principle of  variety : Our diet must include all food groups to get the specific nutrients that each of them provides. Here are some ideas for your breakfasts to be varied .

Frequency principle  : 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 occur in an aqueous medium, so we must provide water regularly throughout the day. It is also an excellent tool for appetite and satiety control.

What foods are basic in a balanced diet to contribute to fat and weight loss? Control your BMI

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 satiety , while providing us with nutrients and few calories. Our recommendation:

  1. Fruits and vegetables , since with a reduced caloric intake are the foods that have more vitamins and minerals.
  2. Fish, eggs and meat , since 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.
  3. Nuts and legumes , since the energy they provide us 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.
  4. Rice: It is a fundamental food for weight loss. You have to learn to make a loose white rice to make tasty dishes.

What foods are NOT recommended to include in diets to lose weight and why?

Basically those who not only provide us with large amounts of energy , but also do so quickly. This is the case of sugar, refined flours and rice – present in most pasta, breads and rice that we consume regularly, as well as soft drinks and industrial juices. These products generate tremendously rapid increases in blood sugar, which stimulates a hormone called insulin that acts by introducing sugar into our muscles – which a priori could be positive – only when the rise in sugar is sharp and large amounts this insulin can also stimulate the entry of that energy to another type of cells called adipocytes, which are related to the increase in fatty tissue.

Tricks to lose weight and eat a balanced diet

In addition to following the advice of Aitor Sánchez with his book “My diet no longer limps”  or the realfooding movement of Carlos Ríos, 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 nutritional “quality” foods. 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 in the form of fat). With your DKV health insurance you can solve your nutrition questions with the nutritional medical lineYou will have advice on the type of diet you need.

The exercise is undeniable that is one of the main tools to stimulate the caloric expenditure of the individual and also optimizes the use of certain nutrients. There are exercises like Treadmill running 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 properly and we will avoid situations of metabolic stress that cause the body to “resist” losing weight in response to aggressive agents such as lack of sleep, fasting or dehydration.

As always, it is not advisable to follow any diet to lose weight and run away from 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-long term the result is the opposite , recovering the lost weight, and even in some cases, increasing the body weight by the known rebound effect.

Is it convenient to snack between meals? Does it depend on the type of food?

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 that pecking is random and improvised, just as we have to organize our breakfasts and main meals, we must keep some control of the healthy pecking alternatives 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 snack: Fruit, lowfat dairy, controlled amounts of nuts, small sandwiches and wholemeal sandwich can be very good alternatives.

The adequate consumption of sugar will help us to have a balanced diet. A sweet recipe for sugar control is that of 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 to make per day?

In general, to maintain a balanced diet, I recommend making 5-6 meals a day, but really what determines the number of meals a day is the number of hours that we remain active. A person who has breakfast at 6:00 and dines at 23:00 will have to make a greater number of meals than the one who has breakfast at 9:00 and dine at 22:00. The really 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 a tendency to accumulate fat when we eat food as a supercompensation. Therefore, we cannot say that there are a number of recommended meals per day, but that each person according to the level of physical activity, work / study and sleep schedules will have one recommendation or another. 

Carlos leaves us 5 balanced menus to lose weight and reduce fat . And you, which ones do you follow?

MONDAY

Breakfast:

Wholemeal toast with tomato, oil and kiwi.

Midmorning:

Pineapple.

Food:

Canons salad with nuts, parmesan and lemon vinaigrette.

Baked sea bass with dill.

Mid afternoon: 

Skimmed yogurt with dark chocolate.

Dinner:

Sauteed vegetables Thai style.

Chicken with mushrooms.

Tangerine.

TUESDAY

Breakfast: 

Wholemeal toast with tomato and yogurt with apple.

Midmorning:

Orange.

Food:

Stuffed Eggplant.

Lemon chicken.

Mid afternoon:

Rice pancakes with fresh cheese and turkey.

Dinner:

Greek salad.

Golden baked.

Pear.

WEDNESDAY

Breakfast: 

Ciabatta with tomato, ham and fruit.

Midmorning:

Mango.

Food:

Roasted vegetables with goat cheese.

Baked trout loins with tomato and onion.

Mid afternoon:

Pear compote with cinnamon.

Dinner:

Cream of leeks.

Turkey with onion, zucchini and soy sauce

Apple.

THURSDAY

Breakfast:

Wholemeal toast with tomato and oil and plum.

Midmorning:

Kiwi.

Food:

Gazpacho.

Pork tenderloin with vegetables.

Mid afternoon:

Protein chocolate cake.

Dinner: 

Sauteed broccoli with onion.

Baked salmon with yogurt sauce.

Tangerine.

FRIDAY

Breakfast: 

Wholemeal toast with tomato and yogurt with apple.

Midmorning:

Strawberries

Food: 

Avocado, mango and salmon salad.

Hake vinaigrette.

Mid afternoon:

Skimmed yogurt with applesauce.

Dinner:

Vegetable stew.

Baked veal meatballs.

Kiwi.

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