A healthy diet is not one that will lose pounds in any way because one way will only cause disorders in the body. A balance between eating correctly with a premeditated calculation of proteins, fats and carbohydrates, coupled with an exercise routine is a healthy eating program.
A diet of these will help readjust the natural, healthy and sustainable silhouette over time so as not to regain the lost kilos.
All the effort will be truncated if food is restricted drastically because the kilos eliminated will return and new ones will be added when normal feeding is resumed. Being radical is not a solution.
Fasting or skipping meals is harmful to health and to the objectives set, because the tendency is to overeat after long periods without food.
Losing weight implies a change in behavior, but how is that done? It’s simple. It begins with identifying the kilos that are of more remembering how it came to that weight and imagining the consequences of it. Then an action plan is drawn up with achievable and progressive goals. A motivation not to disobey the diet and maintain it is also essential.
Although these guidelines are sufficient to undertake a healthy diet to lose weight, there will never be another consultation with a nutritionist to identify what is the feeding program that suits your needs.
Read our guide to 31 healthy food recipes
Philosophy of a healthy diet
We must completely discard the concepts of miracle diets, those that promise the unfulfillable in a few days. Good nutrition will be the key to the success of a meal program.
Magical diets have no scientific basis or sustainable results over time, but much publicity. Do not fall into it. The only food consumption program that really works is one that allows you to eat what you have always liked but in moderation.
The “detoxification diets”, slimming pills, juice-based cleanings or special supplements, are part of the fashion that only generate constant changes in weight and health, the most important.
The battle against the weight is won first in the head knowing how to shut those voices that invite us to break the diet with cakes or refreshments on weekends and eat extra carbohydrates and fats on Sundays for a walk.
Managing the thoughts that drive you to leave the exercises to continue eating will be key in the goal of, first, maintaining the diet and more importantly, our good health and being thin.
Take note of these recommendations to win the battle in our head and succeed in our body.
Control your emotions
Emotions are the main factors that drive behavior. If you want changes in lifestyle, the key will be to deal with the emotional reason why you want the transformation.
Fighting against emotion and appealing to logic and good sense is ideal when, for example, it causes buying a food that will break the diet. Having health to watch the children or grandchildren grow is always a good motivation to maintain the diet.
Read our guide to end eating anxiety
Eliminate the excuses
Excuses are solutions or short-term answers for everything that is undertaken. Let’s see examples of this.
“Start the diet after the weekend”, “today, after the party, I put on a diet” and my favorite, “why start the diet in December if it’s the richest you eat?”
Eliminate the excuses and become serious with the diet is essential to lower and control the weight, but even more, start once and for all a feeding program.
Do not think much
Sometimes, simplifying and being practical is ideal. Thinking a lot about goals will not make them reach more quickly and easily. Decide right now to start the diet, to train in the gym and to change your life. Those who know the importance of goals without giving so long to undertake them are those who succeed in life.
Control your routine
The organization in terms of exercise routine and diet will make the performance somewhat more efficient.
An evaluation of the environment where you develop, prepare the food plan in advance, make purchases of food to be consumed, arrange clothes to train, walk and even notify friends about your goals, make the change something easier to reach and nothing traumatic.
Establish how much kilos and how quickly you want to eliminate is the beginning of any good healthy eating program. The ideal is to stop the consumption of junk food, diet and exercise.
Commitment to change
The most important step to achieve the goals is to make a commitment to yourself, an agreement that will lead to a new and better life free of obesity and in which you will gain better physical appearance.
The following actions will help to definitively agree on that personal commitment:
Notify your friends about your purpose to help you along the way to being slim and healthy. These and the family are a good burden of daily motivation.
It sets a concrete and realistic goal. Do not say, for example, that you will lose 20 kilos in 30 days because it will not happen, besides, such a drastic change will not be good for your health. Evaluate the objectives, how to achieve them and create new goals from those achieved.
Maintaining contact with other people who try to lose weight is good. Those who go through the same thing as you know what it feels like to be on a diet and that affinity serves as a motivation.
It is important that you be methodical with exercise routines and proper nutrition. It will be a mistake to change your diet every two weeks. Following the practice in the new lifestyle will be key to obtain the desired weight.
How to eat a healthy diet for beginners?
Let’s review valuable details before answering the question.
One pound is equivalent to 0.45 kg, that is, approximately ½ kg.
Let’s work with kilograms and keep in mind that ½ kg of fat represents 3,500 calories.
By dividing that caloric value between the 7 days of the week you will obtain 3500/7 = 500, which is the same as stating that to lose ½ kg per week you will need to consume 500 fewer calories per day, equivalent to burning that number daily of calories.
Those less calories will be obtained by combining the decrease in caloric intake with a good exercise routine.
Try to focus the first 4 days on controlling how many calories you consume. For this, he resorts to specialized Internet sites that do the calculations for you and you will know what you are eating every day.
By knowing the amount of calories consumed you will define how much weight you want to lose. Decrease 500 calories a day avoiding soft drinks, decreasing portions of meals and not eating snacks, if you want to eliminate ½ kilo a week.
It is likely that the accounts are wrong or consume more than you should, if you do not see results in a few days. If the organism does not have problems in terms of its metabolism, then it will obey the law of conservation of energy, that is, one that is not created or destroyed, is transformed.
The body must adapt to the decrease in food intake. The stomach is a muscle that like the others needs training to function now with less food and that is achieved with patience and tenacity.
Drastically decreasing calorie consumption will be detrimental. It should start gradually by day, taking control of the diet, not the other way around.
Read our guide on healthy eating for beginners
Quality of calories
Not all calories are equal so the next thing to identify is the quality of these. It will not be the same amount of calories contributed by eating many nuts than those provided by a slice of pizza.
Nuts will provide more calories than pizza, they will be less aggressive for the body, nutritious and will raise insulin little, so they will not gain weight despite their caloric content, as will happen with the Italian piece of food.
Pizza has calories that can be aggressive, elevate blood insulin, fatten and inflame the body even with fewer of these.
A food with healthy calories will satisfy, provide good nutritional content, not produce so much fat in the body and keep blood insulin levels low, which will favor healthy and definitive weight loss.
The body processes nutrients from food in different ways when used for metabolic functions, such as tissue and muscle formation, transport, organ nutrition and storage of energy in the form of fat to be used when the body requires it.
The main nutrients that make up the food are proteins, carbohydrates and fats. Vitamins and minerals are added to these.
The protein is essential for muscle recovery after the wear and tear of muscle tissues.
The main protein sources are eggs, beef, fish, chicken, assorted nuts, legumes and milk derivatives.
Read about 40 protein-rich foods
Carbohydrates are transformed into glucose that provides energy for all the metabolic functions of the body.
The main sources of these nutrients are fresh fruits and vegetables. The ideal is to prefer whole carbohydrates and not processed ones that will cause damage over time. It is necessary to avoid refined sugar.
Fats are essential for the operation of metabolic pathways, so they should not be removed from the feeding program. Yes, your intake and the type of fat to be consumed should be controlled, preferring the unsaturated ones for the saturated ones.
Healthy sources of fats will be found in nuts, olive oil, avocados, among other foods.
Lipids are not responsible for global obesity. Carbohydrates, especially refined carbohydrates manifested in sweeteners, soft drinks and other beverages, refined flours and non-fresh fruits, are the cause.
Changes in the body will begin with the replacement of processed carbohydrates with natural products. It will be difficult, but it must be done progressively so that the body does not resist change, adaptation is more “friendly” and better results are obtained in the body.
The importance of glycemic load
The Glycemic Index (GI) and the Glycemic Load (CG) are different measures that influence the production of energy and the feeling of satiety between one meal and another.
It is the speed with which a carbohydrate is absorbed by the body and transformed into blood glucose. Foods with high GI are absorbed quickly producing peaks of glucose, stimulating the production of insulin by the pancreas and generating energy.
Low GI foods are slowly and gradually absorbed by altering blood glucose levels and insulin production.
Although chocolate has an index of 43 and watermelon 72 in a table of values, it does not mean that you can eat more chocolate than fruit. The GI is calculated on the basis of 50 grams of carbohydrates that have a total food and to reach that amount you must eat 85 grams of chocolate. In the case of watermelon, 680 grams of fruit should be consumed.
Glycemic Index Values of some foods:
IG under <55: raw vegetables, peanuts, plain yogurt, beans, lentils, barley, nuts, brown rice, apple, pear, oats.
Moderate IG 56 – 69: orange, damask, plums, Arabic bread, pasta, grapes, pineapple, rice parabolized.
High IG> 70: potatoes, yam, pumpkin, beet, white bread, black bread, isotonic drinks, corn, mango, watermelon, kiwi, banana, honey.
GC does not measure the rate of sugar transformation of a carbohydrate, but it does identify the quality and quantity of carbohydrates in a portion of a given food.
The glycemic load is calculated by multiplying the GI value of a food by the amount in grams of carbohydrates and by dividing by 100.
When talking about a glycemic load, the absorption rate of a carbohydrate is not related to the amount present in a food. A meal can have a high GI and a low CG.
A glycemic load of 10 or less or 20 or more, respectively, is considered low and high. If, for example, a slice of watermelon contains 5 grams of carbohydrates and an IG of 72, its GC will be 3.6 (5 × 72/100 = 3.6), a low value.
Processed products, refined carbohydrates and sugar have high CG. Fruits and vegetables are generally low.
The glycemic load makes it possible to choose the foods that will favor or harm the diet and health. Consult with a nutritionist before any drastic change in nutrition to avoid excessive losses of nutrients, it is the most intelligent and prudent.
Understanding and assessing both the glycemic index and the glycemic load will require time and effort but it will be worth it. Knowing about them will guarantee a healthy nutrition and reach the goals with the diet, provided that you accompany it with an exercise program to burn fat and maintain muscle mass.
Paleo diet and low carb diet
The paleo or paleolithic diet is a style of feeding based on what the men consumed during the preagriculture period. They ate only what they were able to hunt or gather in meat, sea foods, fruits, vegetables, nuts, seeds and tubers.
The following are products that you can eat or avoid in the Paleolithic diet.
You can eat
Meats, preferably of animals that graze and not those fed with industrial rations.
Fish and seafood
Nuts and seeds.
Tubers like potato and yam.
Healthy olive and coconut oils.
Broth of bones.
You can not eat
Grains and cereals.
Legumes like beans.
Industrialized foods. Nothing packaged should be consumed.
Refined vegetable oils of soy, corn, sunflower, canola.
The fight is not effective for everyone.
This diet restricts food sources of inflammation and allergies, promotes control of glucose and blood insulin, improves digestion and absorption of food, strengthens the intestinal flora, is highly nutritious and satisfies more with fewer calories. Its characteristics favor that the person lose weight easily, improve blood sugar levels and reduce the risk of heart disease.
Following a Paleolithic diet is difficult due to the amount of restrictions that it demands, especially in a society where people are forced to eat out for reasons of time. However, if you are able to handle the circumstances, adapt to diet, walk, lift weights or do other exercises, success with the fight is guaranteed.
Low carbohydrate diets
Low-carbohydrate foods include more fats than proteins. The lower the amount of insulin released, the lower the accumulation of body fat in a diet of these, because insulin is a hormone that promotes weight gain and its release in the body occurs when eating carbohydrates.
The amount of carbohydrates to be consumed daily ranges from 50% to 60% of the total calories in the diet, in a diet without carbohydrate restriction.
An intake of 2,000 calories contains between 250 grams and 300 grams of carbohydrates. These values are between 20 grams and 100 grams in low carbohydrate diets, restrictive amounts when compared to the normal daily recommendation for these nutrients.
In low-carbohydrate diets, the consumption of rice, potatoes, cassava or cassava, grains, wheat flour, bread, pasta and other gluten-containing foods and processed foods such as crackers, dehydrated soups, sandwiches, frozen foods, and fast foods is restricted. sauces
Read our guide on low carb diet
The advantage of these diets is that once it is tolerated to consume what is not on the list of prohibited foods, there will be a feeling of being eating without restrictions.
People with metabolic syndrome, insulin resistance, diabetes and obesity, have to consult a doctor before embarking on a diet with these limitations.
Practicing a low carbohydrate diet does not imply effective changes in the quality of the diet and in the reduction of weight, because it can be easily abandoned and the lost kilos are recovered again. This occurs because there was no food reeducation.
These are diets that seem simple and advantageous due to the weight loss generated, but this reduction can also be associated with a great elimination of body water.
The feeding programs of this type produce dizziness, headache, dehydration, weakness and intestinal problems, among them, constipation.
What is the best healthy diet?
It is a difficult question.
The main problem is the excess of information about diets, sometimes manipulated. For example, miraculous food regimens do not work and put health at risk.
The most sensible and my recommendation is to consult a specialist to guide you to choose the diet that best suits you, both in body and health.
Food programs should be accompanied by changes in lifestyle, consumption patterns, supervised exercises, patience, tenacity, motivation, a strong mind, desire and perseverance. These are the ingredients of success in any diet.
The important thing will be to adapt to any of the chosen diets, the vegan or vegetarian, paleo, low carbohydrate or the method of monitoring the glycemic load, progressively and without guilt, starting at the levels of lesser demand for the body to get used to to new energy sources and food sizes now smaller in size.
The glycemic load will be convenient to be healthy and to decrease excess kilos for an adequate weight. With it will avoid insulin peaks in the body.
The paleo diet is not enough to lose weight. You must add an exercise program adjusted to the needs and capabilities of the body, otherwise, it could be harmful. It is not enough to walk, run or work on machines, lifting weights with professional supervision are also ideal in this diet.
How to make everything work?
The commitment to comply with a new style of feeding is very valuable. It must be one that you feel comfortable with and that allows you to make adjustments little by little. Test for a month with the diet chosen to adapt the organism and see results. Remember, the changes or application of the program should not be drastic because then they will be counterproductive.
A diet implies a permanent process in which you will first reach a weight and then maintain it. If not, nothing will have been worth it. Undertaking a diet should not mean anguish or stress because they will be sufficient reasons to abandon it.
Do not break the program, not even eventually, so you feel frustrated. The only problem of falling into temptation and eating a delicious meal not included in the diet, is having lost all the work and having to start from scratch. Do not let those little falls win the battle!
The struggle between eating and not eating the forbidden can be avoided if you avoid seeing tempting products and foods. Do not go through the corridors of the market where they sell, change the TV channel when they advertise, do not stare at those who eat them, ignore the offers, run away from the smells, among other techniques that only you will learn to recognize, they will help it.
Understanding how weight loss happens helps you get an idea of how to change your eating routine.
The starting point for this loss to occur is to increase the energy expenditure in the body. Two factors must be assessed:
Decrease energy intake, that is, eat less.
Increase energy consumption, that is, more physical activity.
Eating less does not mean skipping the snack or dinner because the metabolism could get used to consuming fewer calories and the results will be opposite to those intended. The food intake must be balanced and reasonably reduced so that the body stays in good health.
In addition to a balanced diet, regular physical activity will be the essential ally for a successful weight loss, as it will burn calories, keep the body in shape and tone muscle mass.
Minimal but positive changes:
Use the fixed ladder and not the mechanics or the elevator to climb levels in a building.
Walk and do not use the vehicle if the distances are not long.
The silhouette will improve and the weight will be altered in a diet with exercises because muscle mass will increase. Do not rely exclusively on the weight, you also have to assess the measurements and what is reflected in the mirror.
Each person has an ideal weight that can be modified. The goal is that this does not endanger health and that feeling good about yourself, physically and psychologically, is something natural when dieting.
Before starting any program it will be necessary to calculate the muscle mass index that is measured with the following formula:
BMI = Weight (in kilograms) / Height 2 (in meters).
The amount of kilos to lose without exposing your health will be at your discretion with the calculation of this rule.
Identify your weight loss needs without forgetting that the expectations of weight loss are different in each person. Some intend to lose weight globally and others in a localized way.
Maintaining motivation will make a difference between success and telling your friends, “once I practiced that diet but abandoned it.” Find support in your family and friends to encourage you to continue despite all bad prognosis.
Care must be taken when reaching the maintenance phase. There is no successful feeding equilibrium without a stabilization phase. The good habits acquired during the diet should be maintained over time.
Do not blame yourself if the temptation overcomes you and you fall is a slip, what matters is knowing how to manage or correct those “peccaditos” throughout the week.
Guys, there are hundreds of examples of success in your countries and thousands around the world on fulfilled diets, more slender body and unbeatable health. Start a feeding program with responsibility and motivation, accompanied by exercises and all the guidelines of this article.
I trust you will achieve it!
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