In order to lose weight with a healthy diet, you have to consider some things.
In addition to the magnitude of the energy contribution, the choice of food is essential.
Some foods should be avoided during the weight reduction process. Others, on the other hand, may favor fat burning.
1. A NEGATIVE CALORIC BALANCE IS ESSENTIAL
The most important thing to lose weight with a healthy diet is a negative caloric balance.
It follows that fewer calories are ingested than burned.
Only when there is a negative caloric balance, the body uses the body's reserves to supply the necessary energy. First, energy is obtained using the reserves of carbohydrates and fats.
In the weight loss phase, the daily caloric deficit should be around 300-500 calories approximately.
For weight loss, the total calorie intake should be reduced, either through food, or by increasing the consumption of calories with more physical activity.
However, the caloric deficit should not exceed 500 kcal daily.
So that the organism does not enter the "saving mode", in no case should it be below the basal metabolism. Only in this way the metabolism is active and an effective and sustained weight loss is achieved.
2. A BALANCED FOOD IS IMPORTANT
If you want to lose weight with a healthy diet, you must eat in a balanced way.
It is advisable to base most of the diet on plant-based foods, such as : Vegetables and cereals, as they provide many nutrients.
Animal foods, fats and products containing sugar should be consumed in moderation. That way, the body receives all the essential nutrients, even with a low-calorie diet.
An incomplete diet and too low in calories can produce an insufficient supply of nutrients. In addition, in the case of a very small energy contribution, the body reduces its functions to a minimum and limits energy expenditure. If more calories are ingested again, you run the risk of experiencing the rebound effect.
3. AVOID SIMPLE CARBON HYDRATES
Foods with complex carbohydrates: Foods with simple carbohydrates:
Oatmeal Table sugar
Integral rice Cakes
Potatoes Cake shop
Especially whole foods are very suitable, since its high fiber and mineral content favors digestion and the feeling of satiety.
Consequently, less insulin is secreted, which promotes fat burning.
4. MODERATE FAT CONSUMPTION
In a diet to lose weight, the proportion of fats should be 30% of the total maximum energy intake.
With 9 kcal per oz, fats provide more than twice as much energy as carbohydrates and proteins, whose energy value is only 4 kcal per oz.
Fat is an important source and energy reserve. Therefore, to save calories during weight loss, it is preferable to add alternatives and low fat variants to the nutritional plan.
However, certain fats are essential for the body and a sufficient supply of polyunsaturated fatty acids, such as linoleic acid and alpha-linolenic acid, is very important.
These fatty acids are not produced by the body itself and are found mainly in oils of plant origin and some types of fish.
Hydrogenated oils and trans fatty acids, present for example in fried and pre-cooked dishes, are not suitable for weight loss and, therefore, should be avoided. They increase the risk of being overweight and have a negative effect on blood fat values.
Foods with healthy fats: Foods with "bad" fats:
Fish Butter
Avocado Potato chips
Flax oil and coconut oil Puff pastry
5. TAKE SUFFICIENT PROTEINS
Proteins are the most important component of the organism and should cover approximately 40% of total energy needs.
A diet rich in protein contributes to a prolonged feeling of satiety in weight loss. In addition, proteins counteract the loss of muscle mass during weight loss.
With more muscle mass, more energy is consumed and daily caloric needs increase.
The biological value indicates the degree of absorption and synthesis in the body of the ingested protein.
The higher the biological value of the protein, the less amount of protein the body needs to meet its needs.
Therefore, it is advisable to incorporate enough high quality protein in a diet to lose weight.
Proteins of animal origin have a higher biological value than proteins of plant origin. However, they also usually contain fat and cholesterol.
For this reason, it is preferable to consume proteins of plant origin, despite their lower biological value. However, this can be increased by the proper combination of foods, for example corn and beans.
Sources of high quality animal protein: Sources of high-quality plant-based proteins:
Tuna Red lentils
Veal Soy beans
Skimmed quark cheese Quinoa
If you want to know exactly how your optimal daily nutrient intake between carbohydrates, fats and proteins should be, you can use a nutrient calculator.
6. FIVE FRUIT AND VEGETABLE RATIONS
Fruit and vegetables provide minerals and are rich in vitamins and secondary plant substances.These have a number of essential functions in the body and are essential for some metabolic processes. Thus, a sufficient intake of fruit and vegetables can also contribute to a diet to lose weight.
A day you have to eat at least two servings of fruit and three servings of vegetables
In spite of everything, it is not necessary to exceed in the consumption of fruit, since it contains much fructose.
The vegetable, on the other hand, barely has calories, favors the feeling of satiety and can be consumed at pleasure.
7. SUFFICIENT LIQUID INTAKE
The organism is composed mostly of water, so it is not surprising that it has many essential functions.
Water is essential for nutrient absorption and metabolism; even the fat burning process requires water to function.
In a diet for weight loss, sufficient fluid intake is essential.
A day you have to drink at least 1.5 to 2 liters of water or tea without sugar. Sugary sodas and alcohol should be avoided on a diet to lose weight, as they provide many extra calories.
Tip: drinking a glass of water before each meal favors the feeling of fullness, which will help you in losing weight.
8. EAT OFTEN
Frequent meals help you not to go hungry and control hunger attacks.
Eating often helps with weight loss and reduces the risk of "uncontrolled" calorie intake as a result of excessive appetite or hunger attacks. In addition, with a regular caloric intake, the body remains active.
For the metabolism to keep going, the ideal is to make 5 or 6 meals a day.
Other tips: Physical activity in everyday life and the practice of a sport increase energy expenditure; Ideally, a combination of strength and endurance sports.
Sleeping enough hours is equally important, because while you sleep, your body works at full speed. Sleeping a few hours, on the other hand, increases the risk of weight gain.
Also, try to avoid excessive stress. Stress causes more cortisol to secrete, a hormone that inhibits fat burning. Although stress cannot be completely avoided, it can be actively counteracted by pauses, relaxation techniques and yoga.
