If you want to know how to eat healthy and lose weight, it is essential that you carry out a balanced diet. This diet must be accompanied by regular physical exercise in order to obtain better results and in a healthier and faster way.
Keys to a balanced diet
To eat healthy and be able to carry out a balanced diet, it is essential to base it on four basic factors:
- Variety: A diet that is focused on healthy eating should include all food groups. In this way the body will be able to have all the necessary nutrients.
- Frequency: Food should be consumed regularly and frequently. This helps to achieve a balance at the energy and hormonal levels.
- Moderation: Food must be consumed in moderation.
- Hydration: A healthy body must always be hydrated. To do this you must consume around 2 liters of water daily.
Basic foods to lose weight
The goal of a diet that allows you to eat healthy and balanced for weight loss is to consume largely satiating foods, while providing few calories and nutrients. Some of them are the following:
- Fruits and vegetables: Fruits and vegetables are an important food in any diet. They are among the foods that have the most minerals and vitamins and whose caloric intake is reduced.
- Nuts and legumes: Both nuts and legumes are important in providing energy to the body, which is due to the fact that they have many nutrients and their absorption is slow.
- Fish, meat and eggs: Although they may be associated with significant amounts of fat, they provide amino acids that are necessary to protect tissues and make the metabolism work properly.
- Rice: This food is important for weight loss and can greatly help you achieve your goal.
Foods not recommended for weight loss
On the other hand, you should avoid eating foods that provide a lot of energy and that, in addition, do so quickly. This is the case of bread, pasta and rice dishes, as well as juices and industrial soft drinks.
What these types of foods cause is that there are very rapid rises in blood sugar. This causes the hormone called insulin to be stimulated, which causes sugar to enter the muscles.
Tips to eat healthy and lose weight
In addition to following the guidelines above, it is important that if you want to lose weight, you seek negative energy balance. That is, that you consume fewer calories than you burn, and that at the same time those calories ingested come from the right foods.
Excessive caloric restriction should not be carried out, as this can end up causing problems such as decay or the well-known rebound effect. If your diet allows you to eat healthy without being very restrictive, you will not have a problem once you have finished the regimen so as not to gain weight again quickly.
Snack between meals
Although a priori one might think that snacking between meals is negative, the reality is that this is not always the case. Snacking serves to regulate appetite, and its main problem lies when it is improvised and random. What you have to do is control a healthy snack between meals, for which it is advisable to opt for foods with small amounts of sugar, which are absorbed slowly so that they have a satiating effect.
To snack between meals, some foods that we recommend are: fruit, whole meal bread sandwich, skimmed dairy products, nuts…
If you consume sugar appropriately, it will help you maintain a balanced diet.
Number of meals per day
To eat healthy you should eat around 5 or 6 meals a day. To do this, you must assess the number of hours in which you are active, since those who sleep fewer hours and have more activity throughout their day will need to eat more times.
It is important that there are no long periods of fasting, as this can cause glucose disorders, which leads to increased appetite and a greater tendency to accumulate fat.
What do you need to eat healthy and lose weight?
- You have to be consistent when it comes to maintaining a balanced diet.
- Perform physical activity on a regular basis.
- Visit an endocrinologist who will prepare a tailored diet for you.
Tips for healthy eating and weight loss
- Go to a nutrition specialist to prepare a diet according to your needs.
- Practice a sport that you like and that, in addition to helping you lose weight, is attractive to practice, which will have many more benefits for you in different ways. You will be losing weight without realizing it. If you don’t like any sport, just walk whenever you can, whether it’s to go to work, go shopping or just for a walk.
- You should not decline even if at first it is difficult for you to lose weight. If you are consistent with a good diet and physical exercise, sooner or later you will achieve your goals and you will be able to achieve those goals that you have set for yourself.
