8 Key Guidelines for a Healthy and Balanced Diet
Are you tired of always doing the same diet and not achieving your weight loss goals?
Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal.
When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements.
With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.
Involve your doctor in your weight loss efforts
Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.
Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.
When evaluating weight loss plans. Ask yourself these questions:
Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:
What does it consist of?
Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?
Who is behind the diet?
- Who developed the weight loss plan?
- What are your qualifications and experience?
- Are there solid scientific research and foundations that support your weight loss approach?
- If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?
- Will the staff work in coordination with your GP?
What are the risks?
- Could the weight loss program be harmful to your health?
- Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?
What are the results?
- How much weight can you assume you will lose?
- Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?
- Do you show before and after photos that seem too good to be true?
- Can it help you maintain your weight loss permanently?
In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.
Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.
Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .
To achieve these goals, the diet must follow these tips:
1) Variety of Foods
The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.
As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”
2) Eat More Fruits and Vegetables
The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.
Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.
3) Reduce the Intake of Industrial Pastries
Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.
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4) Proper Proportion of Each Food
It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.
|Fish and Seafood||3-4 Servings / Week|
|Lean Meats||3-4 Servings / Week|
|Eggs||3-4 Servings / Week|
|Nuts||3-7 Servings / Week|
|Dairy||2-4 Servings / Day|
|Oils||3-6 Servings / Day|
|Vegetables||2 Servings / Day|
|Fruits||3 Servings / Day|
|Bread, Cereals, Rice, Pasta and Potatoes||4-6 Servings / Day|
|Water||4-8 Servings / Day|
|Physical Activity||Daily (at least 30 minutes)|
5) Moderation in Quantities Consumed
The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.
This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.
6) Five Meals a Day
Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).
7) That is Appetizing
A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.
8) Good Amount of Liquids
As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.
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About The Author
Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.