A balanced diet is defined as a diet that contains food from the five food groups to meet a person’s needs in nutrients and calories, without exceeding the daily recommended amount, as a person needs different amounts of calories and nutrients to maintain good health, and help the body’s organs and tissues perform its functions.
Without a balanced diet, the body will become more susceptible to diseases, infections, fatigue, and poor performance. It should be noted that the high rate of obesity and diabetes are some of the main examples of the effects of malnutrition. The Center for Science in the Public Interest has once revealed that four of the ten most common causes of death in the United States are directly related to an unbalanced diet.
A balanced diet to lose weight
To lose weight but keep a balanced diet you should eat fewer calories than the body needs and exercise regularly to force your body to start using the accumulated fats to produce energy. Keeping your diet healthy by giving your body various types of nutrients while keeping count of calories has been proven to be the healthiest and most effective way to lose weight.
It is recommended to avoid foods with high calories, such as:foods rich in fats, sugars, as well as foods that consist of empty calories; which are high in calories without providing any nutritional value, because if the calories consumed are more than what the body needs, the body starts storing them as fat. In order to lose 0.50 kilograms of fat per week, it is necessary to reduce the consumption of 3500 calories per week, which is 500 calories per day.
Also most experts recommend people to not lose more than approximately one kilogram per week, as it may lead to reducing muscle weight and water instead of stored fats.
Tips For A Balanced Diet
A balanced diet in general doesn’t forcefly mean “a plan for weight loss” but more of a way to keep your meals healthy and diverse; as eating one group of food might lead to a weight loss but in an healthy way, so to lose weight healthily, all you have to do is lower the quantity of food intake and keep count of calories, bellow you will find tips to keep in mind when starting your balanced diet for weight loss.
Control the quantity: as we said before, keep the quality and reduce the quantity, instead of removing meat from your meals lower the amount of it.
Avoid processed foods: Eat fresh foods instead as they are low in calories and rich in nutrients such as minerals and vitamins, while processed foods are much higher in calories due to their content of fats and sugars, in addition to containing other additional ingredients including colorants, preservatives and other chemicals that have a bad effect on the health.
Reduce the intake of added sugars: Although adding sugar to foods and drinks enhances the flavor, it highers the number of calories and does not provide the body with a nutritional value, also might lead to some serious diseases such as diabetes.
Home made snacks: Studies have shown that snacks that are made at home greatly affects the body’s health and weight, there are many healthy snacks that are easy to prepare and can be taken on the go. Examples include yogurt, whole fruits, nuts, carrots, and boiled eggs.
Consum unsaturated fats instead of animal fats: as they usually rise in saturated fats, they are also difficult to digest, which can lead to increased levels of harmful cholesterol in the body, and raise the possibility of heart diseases.
Unsaturated fats can be found in oily fish and nuts, and these fats are considered healthy fats when consumed in moderation. It is recommended to choose low-fat meat to reduce the amount of fats in the diet, cook them without skin, and grill the meat instead of frying it.
Add protein to your diet: As a protein-rich diet can boost metabolism by 80 to 100 calories per day, it can also reduce appetite and increase the feeling of satiety, some studies have shown that people eat 400 calories less per day when they have a diet rich in proteins. Also proteins help to repair and maintain the body, including the muscles.
Reduce simple and refined carbohydrates: Many of the calories consumed every day come from carbohydrates. There are two types of carbohydrates: complex carbohydrates, such as bread, pasta, rice, potatoes, and simple carbohydrates, such as: sugary foods sweetener. It is preferable to choose carbohydrates that are rich in fiber, such as: whole bread, whole grains, and avoid consuming refined carbohydrates, such as: white bread, and processed grains.