If you are looking for diets to lose weight, make sure they meet all the requirements to lose weight healthily. That is to say, it must be healthy, balanced, and best food for digestion.
Besides, you have to like it and you must be able to follow it since, otherwise, you will give up and spend your life on a diet. That is why we have consulted with those who are truly experts in healthy eating: dieticians-nutritionists to get tips on losing weight without putting health at risk.
Mixed salad to lose weight
Every one of us is unique and therefore the diet must be adjusted according to the age, physiological situation (childhood, pregnancy, adolescence, and menopause). Just as physical exercise, tastes, and preferences are different. If we have any disease, allergy, or intolerance, the diet must be adapted according to the treatment or its prevention.
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What are the basic rules for a good diet to lose weight?
In the first place, you should consider a change in habits, that is, eating healthily and gradually improving those aspects that you currently do inadequately, in other words … Learn to eat!
The diet should be composed of preferably whole carbohydrates, for instance, rice, pasta, bread, potato, fruits, vegetables, proteins of animal origin (meat, fish, eggs, seafood …), proteins of vegetable and healthy fats (olive oil, avocado, natural nuts …). With these food groups, our diet is complete.
If you are vegetarian
In the case, for example, that you decide not to take products of animal origin, the nutritionist will adapt your diet and guide you on the necessary supplementation to be able to do it without putting your health in danger.
No more going to the dietitian and receiving your menu (or looking for your menu on the internet), then learn to eat, plan your menus little by little, know how to interpret the labeling. All of this will ensure that you eat healthy forever.
No to fad diets
Now that summer is also coming and you may be overwhelmed by extra weight, reject the “fad diets” as they promise quick results, are highly restrictive, require having to buy supplements or food substitutes, when you want to change habits, not starving and reducing weight by improving body composition, maintaining it over time.
How much weight can we lose in a week or a month?
It will depend on the person, their response to changing habits, and the exercise they perform, the weight. Besides, weight is not the most important thing, but body composition. We must evaluate if what is decreasing is the percentage of fat and not the muscle.
Weight is a factor that varies greatly depending on the time of day, physical exercise, menstrual cycle, intestinal transit, but it can become obsessive, therefore, focus on changing habits and forget about the scale.
Keep in mind that slimming is not synonymous with being healthy, many patients have an adequate weight for their height and yet when we analyze their body composition the percentage of fat is high and does not justify that they can continue eating what they want but what they want your body needs, which are healthy nutrients.
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What percentage of carbohydrates, proteins, and fats should we take?
We should consume 15% of the total energy in the form of protein, 50-55% of carbohydrates, and 10 to 15% of fat. According to current studies, the population generally does not meet these recommendations and therefore follows an unbalanced diet. These percentages can be adjusted depending on the patient.
An example of the foods you need
Food provides us with these nutrients, for example, fish, eggs, and meat are a source of protein; the food sources of carbohydrates are pasta, potatoes, rice… and, finally, the foods that provide us with healthy fats are olive oil, avocado, seeds, nuts, etc.
Don’t forget the fiber
We must not forget about fiber, present in fruits and vegetables, pulses, and also in whole grains.
Find the balance
We need all these nutrients, but in a balanced percentage and where they come from are also important. What does this mean? The carbohydrates from a cookie are not the same as those from whole wheat bread. That is a varied and balanced diet with foods that are as less processed as possible.
Why can’t I lose weight despite being on a diet?
There can be many reasons why you can’t lose weight after trying multiple diets, ranging from health issues to a hormonal imbalance. Gastric Sleeve Sydney has advised that if this is the case, it will be beneficial to see a specialist who will guide you through some medical options that will help overcome your unique barrier. For this reason, the nutritionist will evaluate your last analysis and if he considers it necessary, he will refer you to your doctor to carry out the necessary tests, but each case must be evaluated specifically, that is, the patient’s history, diseases, allergies, race, daily routines, food preferences and living style.