How to make a healthy diet to lose weight

To make a healthy diet to lose weight definitely, you need to learn small tips like reducing the size of the bread and always use fillings like egg, cheese or chicken to increase the protein content and give more satiety.

These tips will serve to give freedom in the diet, being possible to eat of everything a little without fat, because the food will be in balance. Here's how to prepare healthy meals to lose weight:

1. The basis of lunch and dinner are vegetables

Vegetables always owe the main portion of lunch and dinner because they will give more satiety at the expense of fewer calories, helping to lose weight.

In addition, they are rich in fiber, vitamins and minerals, nutrients that will bring benefits such as improving the functioning of the intestine, leaving the intestinal flora healthier and stimulate the body's metabolism and detoxification, increasing energy and disposition.

2. Save on carbohydrate

Add only a small portion of carbohydrates, preferably whole grains, at each meal, such as breads, pasta, rice, farofa, cakes and tapioca. When possible, use tricks like making zucchini noodles or pupunha palm, cauliflower rice or just eat salad and protein.

For snacks, 1 to 2 slices of wholemeal bread is enough, as it will be accompanied by proteins such as egg, cheese or chicken, as explained in tip number 3. At lunch and dinner, 3 to 5 tablespoons of rice added to 2 tablespoons of beans are also a good amount to stimulate weight loss. See 4 substitutes for rice and pasta in the diet.

3. Snacks should also have protein

It is very common for most people to eat only fruit, toast or bread with coffee in snacks, for example, but it would be ideal to vary more and bring proteins also to these meals, as they spend more energy to be digested and increase satiety.

So, good examples of snacks are to eat bread with 1 egg and 1 slice of cheese, take natural yogurt with some cashew nuts, make a crepioca or eat 2 to 3 toasted chicken or tuna pates. See 6 protein-rich snacks.

4. Eat olive oil, nuts and seeds daily

These foods are rich in good fats and omega-3s, which have anti-inflammatory, antioxidant action and increase satiety, helping the body to function better. Also included in this group are foods like avocados, coconuts, peanuts, almonds, peanut butter and walnuts.

To include them in the diet, add one strand of olive oil on the lunch and dinner plate and, in the snacks, eat 1 fruit with 5 to 10 nuts or with a shallow scoop of peanut butter. Making avocado vitamins and using seeds to season the egg, chicken pate and salads are also good choices.

5. Fruit has a limit, do not overdo it

Although healthy, fruits also have calories and are easily digested, not bringing as much satiety. So instead of eating 2 or 3 fruits in a single meal, it is best to eat 1 fruit with roasted cheese, for example, or 1 fruit with chestnuts or plain yogurt, as this adds good fats and proteins, leaving the meal more nutritious.

See other tips with our nutritionist:

Healthy diet menu

The following table provides an example of a 3-day menu for easy and healthy weight loss:

In addition, to accelerate weight loss it is also important to practice physical activity regularly, in addition to taking diuretic and thermogenic teas, which help in burning fat. See examples of weight loss teas.