What is a good and healthy diet that is easy to follow? Tips for a healthy diet
The interest in leading a healthy lifestyle, taking care of our diet and knowing what we are eating grows every day. People still want to lose weight
right but not at the cost of health, but rather by monitoring their diet and betting on a healthy and balanced diet in the long term.
But how can losing weight and eating well go hand in hand? Director of the Naturopathy and Nutrition department of the European Medical Institute of Obesity Ruben Bravo said, a healthy diet is based on a natural diet with fresh and unprocessed foods and avoiding saturated fats and refined flours.
“It has to be balanced and to meet the daily needs of both macronutrients and macronutrients.. In addition, it must adjust to the human biorhythm, providing more energetic foods ( carbohydrates ) in the daytime period of activity, and more structural ( proteins and healthy fats) in the night-time repair period ”, he explains to CuidatePlus Bravo.
The specialist points out that if a person’s goal is to lose weight , healthy diets , such as Alternate Days or Wine and Ham , are a good option for the body. In addition, it insists that these incorporate preventive dietary measures in order to reduce the risk of possible future diseases, such as cardiovascular problems or diabetes and slow aging.
Diets must be personalized and adapted to the personal characteristics of each individual, taking into account age, physical activity performed weekly, body composition, if they have a diagnosed disease or may have it due to their genetic inheritance, as well as aspects such as food intolerances, culinary tastes, rhythm of life and emotional balance.
Guidelines for day to day
“Ruben Bravo’s first recommendation that I make is to go to a specialist to develop a meal plan that meets the requirements set out above. We have to understand that food is the strongest pillar that drives the quality of our life and health to our entire lives. , So it is really worth giving its importance, looking for advice and hints from an expert ”, Bravo explains.
The Director of Natural Medicine and Nutrition Department at IMEO recommends following the following guidelines:
Plan meals and the shopping list, avoid improvisation and try to do the shopping once a week.
Eat this 5 meals a day, 3 main meals and 2 snacks. In addition, he recommends eating slowly.
In all daily meals, always combine a protein + a carbohydrate (whole grain, fruit or vegetable) + 1 healthy fat.
Drink 2 liters to 2.5 liters of water daily.
Take between 5 and 7 servings of fruits and vegetables a day, choose them in their fresh and natural form and avoid packaging.
Always choose whole foods.
The variation will depend on whether physical activity is done and if so, what activity is done, 0.9 grams for sedentary people and 1.5 grams for those doing intense sports.
Avoid sugar, sweeteners or those foods that contain them.
Have breakfast like a king, eat like a prince and dine like a beggar.
Do not abuse alcoholic beverages. You can have one to two glasses of red wine a day at different meals.
In the group of sausages, choose between York ham, turkey or lean Serrano / Iberian ham, always discarding the packaging.
Eat 3 to 6 nuts a day.
Cook with 2 and 3 tablespoons of extra olive oil a day.
Avoid precooked and overly processed foods.
Take beef 2 times a week and fish or seafood 4 times a week.
Eat legumes 1 and 2 times a week.
Do not overcook food. Avoid microwave.
Take 2 ounces of dark chocolate a day spread over a snack and dinner.
Avoid fried and breaded.
Take 2 servings of skimmed dairy a day.
