Today there are as many diets as there are people. The keto diet, the intermittent fasting diet or the Perricone diet are some of the examples that we can find on the internet.
The first thing to keep in mind is that for a diet to help us lose weight, it must always be low in calories. When we get fat it is because we eat more calories than we burn. To lose weight you have to follow a calorie deficit diet that forces our body to burn reserves to perform its functions and thus reduce the amount of body fat stored in our body. The key is not to eat less, but to eat better and have a healthy and active lifestyle.
The main enemy of a diet is frustration and boredom, since it makes us abandon it a few days after starting. That is why we want to propose a low-calorie diet that is very easy to follow.
What is a low calorie diet?
A low calorie diet is one that allows our body to have a caloric deficit. That is to say, consume fewer calories than we usually eatbut cutting them out wisely, not drastically, for consistent healthy weight loss, without starving yourself.
What to eat on a low calorie diet?
The key foods in a low-calorie diet are those that fill us up, but are not high in calories. In this group of foods we find those high in fiber or with a low glycemic index:
- Fruits and vegetables. The more vegetables and fruits you eat (within limits), the more full you will feel. Also, these foods have very few calories.
- High quality proteins. Reduce the consumption of red and processed meat, and replace it with the consumption of healthier ones such as lean meats or proteins from vegetables, fish or eggs.
- healthy fats. Like those obtained thanks to fish rich in omega 3, avocado, olive oil or nuts. It is true that fats provide a lot of calories, so you should limit their consumption, but never eliminate it because they are satiating and beneficial for health.
- Whole grains. Betting on 100% whole grain cereals will make us feel more satisfied, since they are high in fiber.
What foods should I avoid on a healthy low calorie diet?
In a healthy low-calorie diet, we must avoid foods that contain empty calories, which are those that do not provide any nutrients that the body needs.
- Soft drinks and juices with sugar
- industrial pastries
- Meat derivatives: sausages, pâté…
- fried foods
- industrial sauces
How to follow a low calorie diet?
As we have mentioned, the main enemy of the diet is frustration and boredom. Therefore, we leave you some tips to make it easier for you to achieve your goal.
- Food also enters through the eyes. The way in which we prepare food and arrange it on the plate is also important.
- Organization is the key. Having a weekly menu already prepared helps us to simplify the whole process.
- The simplicity. If in your day to day you do not have much time to cook, you can opt for simpler recipes, but just as balanced and tasty.
- Never blame yourself. It may be the most important step. If one day you skip the diet absolutely nothing happens. However, if this situation is repeated constantly, you should still look for another type of diet that is more suited to your tastes and needs.
What should a healthy low calorie diet be like?
A healthy diet is one that provides all the nutrients what our body needs. So that each dish of our low-calorie diet is healthy, we can follow the Harvard dish outline. According to this guide prepared by nutrition experts at the Harvard School of Public Health, half of our plate should always be made up of vegetables. The other half is divided into two parts: a quarter would correspond to proteins and the other quarter to whole carbohydrates.
7-day menu of the low-calorie diet
Monday
- Breakfast. Coffee or tea + 1 whole wheat toast with natural tomato slices and olive oil.
- Midmorning. 1 piece of fruit.
- Food. Quinoa, tomato and mozzarella salad with chicken + 1 piece of fruit.
- Afternoon snack. Yogurt with nuts.
- Dinner. Baked vegetable pie with egg + kefir.
Tuesday
- Breakfast. Coffee or tea + 1 whole wheat toast with avocado.
- Midmorning. 1 piece of fruit.
- Food. Green beans with potato + steamed hake + 1 piece of fruit.
- Afternoon snack. 6 nuts + 1 ounce of dark chocolate.
- Dinner. Pumpkin cream + chicken strips sautéed with vegetables + natural unsweetened yogurt.
Wednesday
- Breakfast. Coffee or tea + oat flakes cooked with cinnamon and milk.
- Midmorning. 1 piece of fruit.
- Food. Minestrone soup + baked turkey with apple sauce + 1 piece of fruit.
- Afternoon snack. 1 whole wheat toast with tomato slices.
- Dinner. Sautéed chard with garlic sprouts and poached egg + unsweetened natural yogurt
Thursday
- Breakfast. Coffee or tea + natural yogurt with granola.
- Midmorning. 1 piece of fruit.
- Food. Chickpeas with spinach and cod + 1 piece of fruit.
- Afternoon snack. Seasonal fruit salad.
- Dinner. 2-egg omelette + unsweetened natural yogurt.
Friday
- Breakfast. Coffee or tea + 1 whole wheat toast with serrano ham.
- Midmorning. 1 piece of fruit.
- Food. Baked salmon with roasted potato + green salad + 1 piece of fruit.
- Afternoon snack. Homemade sugar free gelatin.
- Dinner. Pizza with cauliflower and egg base + kefir.
Saturday
- Breakfast. Coffee or tea + 1 whole wheat toast with tuna and tomato.
- Midmorning. 1 piece of fruit.
- Food. Zucchini stuffed with minced meat and tomato + 1 piece of fruit.
- Afternoon snack. Peach whipped yogurt.
- Dinner. Beetroot, arugula, apple and hard-boiled egg salad + unsweetened natural yogurt.
Sunday
- Breakfast. Coffee or tea + 1 whole wheat toast with fresh cheese.
- Midmorning. 1 piece of fruit.
- Food. Spaghetti with prawns and chilli + green salad + 1 piece of fruit.
- Afternoon snack. 6 hazelnuts + 1 ounce of dark chocolate.
- Dinner. Baked artichokes with small pieces of serrano ham + unsweetened natural yogurt.
