The basis for losing weight is to make changes in diet and in some cases it is important to follow a strict eating plan to see results.
However, it does not mean that you should shy away from the foods you like, since from time to time it is okay to eat them, but the important thing is to never lose the goal and eat them in moderation.
That said, the nutritionist Vanne, who was quoted by GastrolabWeb, revealed that the foods to avoid if you are looking to lose weight are: “milanese, banderillas, fried chicken and, in general, everything that has this treatment, because the oil in which they are immersed can make us gain triglycerides, which are then transformed into fat”.
Likewise, he indicated that other foods that should be avoided in excess are sweet bread, bagged potatoes and whole grain bars.
Additionally, reducing sugars and alcoholic beverages are other recommendations to have a good eating plan.
On the other hand, the foods that should be included in a healthy eating plan are:
Similarly, the Portuguese health, nutrition and well-being portal Tua Saúde made some recommendations on its portal that include:
- “Have five to six meals a day.
- Try to consume food every three hours.
- Half of the plate should be occupied by vegetables, both at lunch and dinner.
- A single carbohydrate source should be chosen for the meal, avoiding placing more than one on the plate.
- Choose from beans, corn, peas, chickpeas, soybeans and lentils as a source of vegetable protein and place just two tablespoons on the plate.
- Remove all fat from meat before consuming it, including the skin of fish, turkey and chicken, reducing the consumption of red meat to 2 times a week.
How to have a healthy diet?
The World Health Organization (WHO) indicated that a healthy diet includes:
- Less than 10% of total caloric intake from free sugars, which equates to 50 grams (about 12 level teaspoons) for a person of healthy body weight consuming approximately 2,000 calories per day, although less than 5% of caloric intake is ideal for additional health benefits total. Free sugars are all those that manufacturers, cooks or consumers add to foods or drinks, as well as sugars naturally present in honey, syrups and fruit juices and concentrates.
- Less than 30% of daily caloric intake from fat. The unsaturated ones (present in fish, avocados, nuts and in sunflower, soybean, canola and olive oils) are preferable to the saturated ones (present in fatty meat, butter, palm and coconut oil, cream , cheese, clarified butter, and lard), and trans fats of all types, particularly those produced industrially (found in frozen pizzas, pies, cookies, pastries, wafers, cooking oils, and spreads) and from ruminants (found in the meat and dairy products of ruminants such as cattle, sheep, goats and camels). The WHO suggested reducing saturated fat intake to less than 10% of total calorie intake, and trans fat intake to less than 1%. In particular, industrially produced trans fats are not part of a healthy diet and should be avoided.
- Less than five grams of salt (approximately one teaspoon) per day. Salt should be iodized.