Do you want to lose weight in a healthy way? So, first of all is to have PATIENCE, as weight loss will not be overnight – it will be a bit progressive and, best of all, stable and lasting. To lose weight all you have to do is review your diet, reduce the presence of saturated fats and avoid a sedentary lifestyle. Committing to a healthy life is the only secret that exists to lose weight.
In this article we want to help you meet your goals and that’s why we shared one with you diet to lose weight healthy which will serve as your guide and inspiration. You can design your own diet with the foods you like best so that losing weight is a pleasant process and does not make you heavy. Let’s start!
Foods to lose weight
Before discovering the diet, it is important that you know which foods are best for losing weight in a healthy way. Keep in mind that in the goal of losing weight, diet is 80% important, while exercise is 20%.
By this we mean that if you do a lot of sports but do not eat well, you will see few results.
So that you can make your own diet to lose weight in a healthy way, here we share with you the most recommended foods:
• Vegetables
s. They are one of the essential foods in the diet. In fact, they should be present at every meal of the day and in a protagonist way. It is recommended that half of the breakfast and dinner dish be vegetable.
• light protein
s. Protein is also essential when losing weight and, if you are vegan or vegetarian, you should opt for plant-based ones. In the case of omnivorous people, you should make sure that the proteins are light (lean meats and white fish) and, above all, that the way they are cooked is low in fat. No fries, sauces or batter.
• complex carbohydrates
s. Carbohydrates should not be missing in a diet to lose weight, although their presence should be reduced to 25 or 30% of your dish. It is recommended that you always opt for whole grains to minimize the consumption of sugars or refined products.
• good fats. They should also be present in the diet because they are great allies with the health of your heart. Extra virgin olive oil, avocado or salmon are very healthy ingredients for the diet.
• fruits. Nor should we forget about fruits, ingredients loaded with nutrients and with very few calories. Avoid taking them at night and always eat them in between hours, so you will make the most of their nutritional contribution.
Example of diet
Then we will give you one example of diet to lose weight which, as we have already mentioned, you can change and design to your liking. It is a guide that can help you create your own.
• to have breakfast: 2 slices of wholemeal bread with avocado and tomato + Coffee with skim milk
• midday: 2 pieces of fruit of the time
• lunch: Green salad + Portion of sautéed brown rice with asparagus and mushrooms
• snack: Infusion + skim yogurt
• Price: Vegetable cream + 2 egg omelette + Onion salad
• Lopes, IM, Femenías, GR, Rosado, EL, Bressan, J. and Baladia, E. (2008). Diets to lose weight. Spanish Journal of Community Nutrition = 14 (3), 163-171.
• Moller, I. (2012). 101 nutritional tips to lose weight fast. Grijalbo