A balanced diet requires the presence of all food groups in their proper measure. Here we will describe its properties. According to the WHO, the main cause of overweight is the energy imbalance between calories consumed and spent. Nowadays, there has been a change in people's eating habits and lifestyle. Do not forget that to maintain good health it is necessary to follow a diet with varied foods and avoid sedentary lifestyle.
Many people undergo diets to lose weight. However, due to lack of information, they may find it difficult to put into practice a diet that helps them lose weight and, at the same time, allows them to maintain a good state of health. Therefore, we have decided to create a list of varied foods that you should keep in mind if you decide to eat a diet. However, remember that before dieting you should consult a nutrition specialist. Also, do not forget to combine it with regular physical exercise.
Food groups that must be present in the diet
The fact that you start a diet to lose weight does not mean that you should abandon any of the food groups. In order to maintain good health, the consumption of varied foods is indispensable, since otherwise you would generate imbalances in your body. What is done in slimming diets is to reduce some products and optimize consumption. That is, eat the best foods of each nutritional group and in the right amounts, according to your particular requirements. In that sense, professional advice is essential, since only a specialist can evaluate your conditions and make a personalized weight loss plan.
The 6 food groups are the following:
- Carbohydrates
They are the greatest source of energy for humans, so we need to consume them in each of the daily meals. This group includes rice, bread, pasta, potatoes, legumes and cereals. During the diet it is preferable to opt for those that are comprehensive.
- Vegetables
They must be eaten daily since they contain an immense variety of antioxidants. They are rich in water, minerals, oligoelements, vitamins and dietary fiber.
- Fruits
Its consumption must be daily and varied. Its importance lies in the contribution of trace elements and natural sugar.
- Dairy
Includes milk and products derived from it, such as yogurt and cheese. Are foods that calcium is obtained, without that feature proteins of high biological value and vitamin B.
- Meat
Whether it is from beef, fish or poultry, this group is the main source of protein with which we count.
- Added fats
They provide essential fatty acids and antioxidants. As in the rest of the groups, they should be eaten in a controlled manner.
Varied foods beneficial for diet
Fish
Meat from fish has high contents of high quality proteins. In addition to having good fats, such as Omega 3 fatty acids and a multitude of micronutrients, including iodine, which is difficult to find in other foods.
Whole eggs
Eggs contain proteins and good fats. Although their caloric intake is very low, they generate satiety. For such reasons, they are ideal as breakfast. Although in some diets it is recommended to eat only the white one, the yolk contains many micronutrients.
Grain
The grains are beneficial in the thinning process since they satisfy and reduce the appetite. They also contain many proteins.
Whole grains
Whole grains have proteins and fibers. The most beneficial are oats, rice and quinoa. In general, they help you feel full, so they work to calm anxiety.
Cooked potatoes
Potatoes are rich in a variety of nutrients. They contain iron and potassium, which are difficult to find in other foods and which are essential for the proper functioning of the body.
Also, when you eat them you feel satiated, so you will not feel the need to ingest large quantities of other products.
Cruciferous vegetables
The cruciferous vegetables are broccoli, cabbage, cauliflower and Brussels sprouts. These foods are rich in fibers and proteins.
Fruits
Although fruits contain sugar, they also have fiber, which prevents sugar from being released into the bloodstream quickly.
In addition, the consumption of fruits is important to feel that even in the diet you can eat tasty products. That will help you reduce anxiety.
Nuts
The nuts are rich in fiber, healthy fats and proteins. This makes them excellent appetizers that, on the one hand, help to lose weight and, on the other, allow you to reduce anxiety attacks.
Chia seeds
It is one of the most nutritious foods on the planet. For every ounce of this seed you get a total of 12 grams of carbohydrate, of which 11 are fiber. As a consequence of this nutritional value, the consumption of chia helps you to reduce your appetite.
Avocado
Avocado is one of the most recommended fatty products during the diet, as its fat content is monounsaturated. That is to say that it is a "good" fat.
Added to that, it has a high content of water, potassium and fiber. The avocado consumption allows having a feeling of satiety, especially for the fiber content.
Yogurt
Yogurt is an ally to improve intestinal functioning, since it has probiotic bacteria.
As we saw, you have many options to prepare a diet with varied, nutritious, healthy and tasty foods. However, you need professional advice and a plan according to your needs.
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