Do you want to lose weight in a healthy way? So, first of all, be patient, because weight loss will not be overnight: it will be progressive and, best of all, stable and long-lasting. To lose weight, all you have to do is revise your diet, reduce the presence of saturated fats and avoid a sedentary lifestyle. Betting on a healthy lifestyle is the only secret that exists to lose weight.
In this article we want to help you achieve your goals and therefore we share a healthy weight loss diet which will serve as your guide and inspiration. You can design your own diet with the foods you like the most, so losing weight is a pleasant process and does not weigh you down. I started!
Foods for weight loss
Before discovering the diet, it is important to know which foods are most recommended for losing weight in a healthy way. Keep in mind that in order to lose weight, food 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.
In order to be able to make your own diet to lose weight in a healthy way, here we share the most recommended foods:
• Vegetables and greens
S. They are one of the essential foods in your diet. In fact, they should be present at all meals of the day and in a leading manner. It is recommended that half of the lunch and dinner plate be vegetable.
• Light proteins
S. Protein is also essential when it comes to losing weight and if you are vegan or vegetarian, you will need to opt for plant-based ones. In the case of omnivores, you need to make sure that the proteins are light (lean meat and white fish) and, above all, that their cooking is low in fat. No fries, sauces or whips.
• Complex carbohydrates
S. Hydrates should not be missing from a diet to lose weight, although their presence should be reduced to 25 or 30% of the plate. It is recommended that you always bet on whole carbs to minimize the consumption of sugars or refined products.
• Good fats. They should also be present in your diet as they are great allies with your heart health. Extra virgin olive oil, avocado or salmon are very healthy ingredients for your diet.
• fruits. We must not forget about fruits, ingredients loaded with nutrients and very few calories. Avoid taking them at night and always eat them between meals, so you will take advantage of their nutritional contribution.
Example of diet
Next, we will give you a example of diet to lose weight that, as already mentioned, you can change and design as you wish. It’s a guide that can help you create your own.
• Breakfast: 2 slices of whole wheat bread with avocado and tomato + Coffee with skim milk
• Mid-morning: 2 pieces of seasonal fruit
• Food: Lettuce + Slice of brown rice sautéed with asparagus and mushrooms
• Snack: Infusion + low-fat yogurt
• Price: Cream of vegetables + omelet with 2 eggs + onion salad
• Lopes, IM, Femenías, GR, Rosado, EL, Bressan, J. and Baladia, E. (2008). Weight loss diets. Spanish Journal of Community Nutrition = 14 (3), 163-171.
• Moller, E. (2012). 101 nutritional tips to lose weight fast. Grijalbo