Healthy Diet for Weight Loss

Losing weight without making life difficult is possible. Our recommendation is always to follow a healthy, balanced diet alongside physical exercise. That is why, in this article, we are going to look at an example of a healthy diet for weight loss.

How to lose weight quickly and healthily

We can all find a thousand excuses for not eating properly or not having a balanced diet. However, in the long run, this takes its toll. Losing weight quickly is possible, but it is better to do it in a way that does not harm our health.

This means that, instead of miracle diets, it is better to set out a plan and follow it through. Speed can be relative, because each person has their own needs and lifestyle, which will affect the way they lose weight.

A healthy diet for weight losswill help us lose between two and four kilos a month. As a general rule, when starting a diet, people tend to lose weight a little faster. The reason lies in thechanges in habits that help us eliminate excess fluids.

This can be as misleading as it is motivating, because it will not continue at this rate consistently. In addition, seeing the number go down on the scales does not mean we have achieved the goal. If we decide to follow a healthy diet for weight loss,we should focus on burning accumulated body fat.

There is no need to go hungry or keep watching the scales, as our clothes themselves will tell us whether we are slimming down. We may need to reduce the amount of food we eat, and for a couple of weeks we may feel hungry.

However, this feeling soon eases, asour body gets used to eating a little less.

Common mistakes made on a weight loss diet

• Believing that you have to go hungry.
• Thinking that only the quality, and not the quantity, of what you eat will make the difference.
• Cutting carbohydrates out of your dietand not consuming enough protein.
• Avoiding real changes in what you eat and in your lifestyle. The process is long because you need to learn how to eat properly again, and the changes must be permanent.
• Having good sleep hygieneand knowing how to manage stress.
• Doing sport at least three or four times a week.
• Stringing togethercrash diets to lose weight more quickly.

Tips for losing weight

Some people believe that what they need to do to lose weight is go hungry on a diet of fewer than one thousand calories a day.

The problem is that this slows down the metabolismand makes it harder to lose weight with any diet. Instead, we can do the following:

• Prepare appealing, filling, tasty dishes that are quick to cook.
• Introducehot spicesinto your diet (cayenne, black pepper, ginger, chilli, etc.). Their thermogenic action will help speed up our metabolism and help us burn more fat and calories.
• Withfat-burning herbal teas and probioticswe can avoid abdominal bloating. If we need to sweeten our infusions, it is better to choose cinnamon and forget about sugar.
• Eatmore oily fish(tuna, salmon, sardines, etc.). It provides omega 3 fatty acids, protects the heart and helps reduce bloating. Chia seeds, avocado and nuts also contain them. In addition, omega 3 reduces leptin resistance; it curbs appetite and this will help us achieve our weight loss goal. This is why these foods are always recommended in a weight loss diet.
• In a diet like this, we must not forget foods such as onion, garlic, broccoli or spinach, as well as cockles, anchovies or prawns and seafood in general. What do these foods have in common? Theyprovide us with iodine, which stimulates the thyroid and, with it, the metabolism.
• Doing exercise. The right approach is to combine cardiovascular exercise with toning workouts. So running, swimming or walking, as well as lifting weights or strengthening certain areas of the body, such as the abdomen, will work brilliantly for us.

Example of a healthy diet for weight loss

Below, we suggest an example diet to help you lose weight in a healthy way:

• Monday.Porridgewith oats and coffee for breakfast. At lunchtime, baked artichokes with vinaigrette and black pepper, plus a grilled boneless chicken thigh with lemon and a yoghurt. For a snack, orange with cinnamon, and for dinner, fresh cheese salad with tomato and a few basil leaves. Add some vegetable crudités with homemade hummus and, for dessert, sugar-free jelly.
• Tuesday. For breakfast, wholemeal bread with avocado, tomato, a piece of fruit and an infusion. For lunch, a green salad to start, followed by quinoa with vegetables and a low-fat yoghurt. For our afternoon snack, we will have strawberries with fresh orange juice, and for dinner, scrambled mushrooms with prawns and a low-fat yoghurt.
• Wednesday. Hummus and lettuce sandwich with a pear and a coffee with skimmed milk. For lunch, grilled green asparagus and beans with clams. For dessert, a low-fat yoghurt. In the afternoon, we will have a couple of kiwis for a snack and, for dinner, cream of courgette, leek and potato soup with grilled swordfish and a sugar-free jelly.
• Thursday. Coconut drink with chia seeds, a mandarin and a black coffee. At lunchtime, we will choose an aubergine stuffed with vegetables and brown rice, followed by grilled cuttlefish. For dessert, a low-fat yoghurt. On this day, we will have a banana for our afternoon snack and boiled white asparagus with a poached egg and wholemeal crispbreads for dinner. For dessert, a sugar-free jelly.
• Friday. Yoghurt with toasted cereals and a banana. For lunch, we will opt for a curried pumpkin and carrot soup or purée, with baked rabbit as the main course, and a sugar-free jelly for dessert. For a snack, we will have a handful of blueberries and raspberries, and for dinner, baked turbot with vegetables and potatoes. For dessert, a low-fat yoghurt.

This is a five-day example of eating healthily and losing weight,which should be combined with physical exercise. You can also get support fromweight loss food supplements, which Farmaciasdirect brings to you exclusively.