Are you worried about preparing varied menus that respect the guidelines of your diet? To help you, we show you some examples of weekly diets that will combine the most recommended foods with varied and interesting dishes.
Keys to weekly diets
When we start following a weekly plan with the clear
objective of losing weight, it is important to maintain a rich and varied diet.
Prioritizing the consumption of fresh foods over processed foods will improve
health in the medium and long term, according to an article published in the
journal Progress in Cardiovascular Diseases .
Combining different dishes that respect the diet will help
us not feel tempted by less healthy foods, by not getting tired of always
eating the same thing .
Some of the basic requirements to maintain a healthy and
balanced weekly diet:
Variety : it will help us not to get bored with the diet and
end up abandoning it. It will be much easier to follow the diet for longer if
in the weekly menu we integrate various food groups and prepare varied and
interesting dishes.
Moderation : another key is to eat everything, but in
moderation. We must reduce excessive food intakes and limit ourselves to the
recommended amounts to maintain energy balance in calorie intake.
Frequency : if we want to maintain a balanced diet, we must
also increase the frequency of meals. This will be especially important since
we will be reducing the amounts at each meal.
Hydration : as the last key factor, it will be to maintain
correct hydration. This will allow us to control our appetite, avoid fluid
retention and maintain a good development of the basal metabolism.
Also read: How to
know if you need to drink more water: Discover the signs of dehydration!
Diet to lose weight
Plate of mixed salad with chicken breast.
If you want to follow a diet to reduce the level of fat in
the body, it will be important to spend a little more time on the shopping
list. You should eliminate from your basket those less healthy and too caloric
products.
Among the most recommended food groups, we will have:
Dairy products.
Fish, meat and eggs.
Nuts and legumes.
Fruits, vegetables and greens.
Fruits and vegetables, as well as nuts and legumes, will
provide us with a good amount of essential nutrients . These include vitamins,
mineral salts or, simply, an extra energy.
In addition, these foods are rich in antioxidants, which
allow the proper functioning of the physiological reactions of the human body.
On the other hand, its consumption in adequate doses is associated with a lower
risk of diseases in the medium term, according to a study published in 2015 .
On the other hand, the consumption of dairy or meat is also
recommended. In this sense, it is best to use products such as chicken breasts,
salmon, turkey, veal or hake.
It is necessary to remember that it is not the same to
consume meat than processed products of meat origin. The latter contain
additives in their composition that could be harmful.
As for the foods that are better to avoid, it is worth
mentioning refined flours, ultra-processed flours, sausage meats and junk food
in general. These, like sugary drinks, are an obstacle to losing weight.
In fact, when taken on a regular basis, they can be a direct
cause of problems such as being overweight and obese. Therefore, you will
always have to look for healthy ways to replace them.
Are you interested in reading: Chicken and salmon, why are they the
favorites for diets?
Examples of recommended menus
To facilitate the development of weekly diets to lose
weight, we show you some ideas to prepare varied and balanced dishes:
Breakfast
The best thing to do when following a low-fat diet is to
base your breakfast on dairy . This can be a yogurt or a glass of milk, which
we can combine with muesli, granola or cereals without sugar.
The best cereal for breakfast is plain oatmeal. This will
give us a feeling of satiety and therefore, reduce the consumption of calories.
It will also be advisable to take a piece of fruit, such as
an apple or a pear. Its high fiber content will help satisfy our appetite.
Finally, an infusion, such as a tea, will help us wake up in
the morning. In turn, we will benefit from its anorectic effects on satiety.
lunch
In the middle of the morning it will be important to eat
some food to avoid arriving at mealtime with a high level of hunger and anxiety
, which leads to excessive consumption of food.
Thus, the most advisable thing to consume at lunchtime will
be a piece of fruit, a cereal bar or toast with little cured cheese.
We can also prepare a small sandwich with chicken or turkey
, or with some slices of tomato and olive oil . These snacks will give us
energy to continue the day and will allow us to control our appetite during the
morning.
Food
At lunchtime, we can get a little more creative and prepare
dishes that combine meat, fish, legumes and vegetables .
The dessert can be based on a fruit or skim milk, or an
infusion.
Snack
We can base the snack on a dairy.
We can also have a small sandwich, as in the case of lunch,
or nuts .
Dinner
With the snack, we can control our appetite throughout the
afternoon and not consume too much food at dinner.
At this time, we can resort to soups or vegetable purees ,
accompanied by chicken fillets, turkey or white or blue fish.
Improve your diet to lose weight
Following these weekly diets to lose weight, accompanied by regular physical activity, you will achieve successful results in a short time and permanently .
Remember the need to include foods from all groups in your diet. Restrictions often lead to nutrient deficits that negatively impact health.
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