Losing weight healthily requires a balanced approach that includes a nutritious diet, regular exercise and healthy lifestyle habits. Focusing on nutritious foods, portion control and maintaining a negative calorie balance are key. In this article we will explore what to eat every day to lose weight effectively and sustainably.
Basic Principles for a Slimming Diet
Calorie Deficit
To lose weight, you need to consume fewer calories than you burn. This can be achieved by reducing calorie intake through diet and increasing physical activity.
Nutritious foods
Focusing on nutrient-dense, low-calorie foods helps satisfy hunger without overindulging in calories.
Portion Control
Keeping portions under control is essential to avoid consuming too many calories.
Foods to Include Every Day
Lean Protein
Lean proteins help build and maintain muscle mass, increase feelings of satiety, and require more energy to digest.
- Chicken or turkey breast
- Pesce: Salmon, mackerel, tuna, cod
- Legumes: Lentils, beans, chickpeas
- Tofu e tempeh
- Egg
Verdure
Vegetables are rich in fiber, vitamins and minerals, but low in calories, making them ideal for a weight loss diet.
- Green leafy vegetables: Spinach, kale, lettuce, arugula
- Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts
- Peppers, courgettes, carrots, cucumbers, tomatoes
Fruit
Fruit provides essential vitamins, minerals and fiber. However, it is important to moderate portions due to the natural sugar content.
- Berries: Blueberries, strawberries, raspberries
- Horse bodies
- Citrus fruits: Oranges, grapefruits, lemons
Whole grains
Whole grains are rich in fiber and nutrients and help keep blood sugar levels stable.
- Avena
- Brown rice
- Quinoa
- Farro
Healthy Fats
Healthy fats are essential for the proper functioning of the body and help keep you feeling full.
- Avocado
- Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds
- Extra virgin olive oil
Low Fat Dairy Products
Low-fat dairy products are a good source of calcium and protein.
- Greek yogurt
- Skimmed or semi-skimmed milk
- Low-fat cheeses
Breakfast
- Oat porridge with berries and a handful of walnuts
- Scrambled eggs with spinach and tomatoes
- Smoothie verde with spinach, banana, Greek yogurt and chia seeds
Mid-morning snack
- fresh fruit: Apple or pear
- Greek yogurt with a spoonful of flax seeds
Lunch
- Chicken salad with mixed greens, avocado and a light vinaigrette
- Quinoa with legumes and roasted vegetables
- Lentil soup with assorted vegetables
Afternoon snack
- Carrots and cucumbers con hummus
- Almonds at night
Cena
- Baked salmon with broccoli and brown rice
- Turkey Stew with vegetables and spelt
- Pan-fried tofu with mixed vegetables and quinoa
Evening Snack (optional)
- Green tea of dizana
- Berries or a small portion of dark chocolate (minimum 70% cocoa)
Useful Tips for Success
Drink Enough Water
Water helps keep your body hydrated, aids digestion, and can help control your appetite. Drink at least 8 glasses of water a day.
Do Physical Activity
Regular physical activity is essential for burning calories and maintaining a healthy weight. Combine aerobic exercises (such as walking, running, swimming) with resistance training (such as weight lifting, yoga) for best results.
Plan Meals
Planning meals and preparing healthy foods ahead of time can help you avoid making impulsive, less healthy food choices.
Monitor Portions
Use tools like food scales or measuring cups to control your portions and make sure you don’t consume too many calories.
Sleep well
Quality sleep is critical for weight management, as lack of sleep can negatively affect your appetite and metabolism.
Conclusion
To lose weight healthily and effectively, it is important to focus on a balanced diet rich in nutrients, portion control, and maintaining an active lifestyle. Following the dietary guidelines provided in this article can help you achieve and maintain a healthy weight. Consulting a nutritionist or doctor for a personalized plan is always a good idea to ensure that the diet is right for your specific needs.
FAQ about What to eat every day to lose weight?
Can I eat carbs if I want to lose weight?
Yes, complex carbohydrates such as those found in whole grains, fruits, and vegetables are important to a balanced diet. It is important to choose carbohydrates that are high in fiber and nutrients and to control portion sizes.
How often should I eat to lose weight?
Eating small frequent meals (5-6 times a day) can help keep your metabolism active and control your appetite. However, it is important to maintain a negative calorie balance to lose weight.
Can I eat fat if I want to lose weight?
Yes, healthy fats are essential for the body and can help maintain satiety. It’s important to choose unsaturated fats from sources like avocados, nuts, seeds and olive oil.
Should I avoid sweets completely?
You don’t have to completely avoid sweets, but it’s important to consume them in moderation and choose healthier options, such as fresh fruit or homemade desserts made with healthy ingredients.
