see 5 practical tips for HEALTHY LOSS

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lose weight with health is the wish of many people. However, finding a good diet to lose weight it can be a challenge.

See 5 practical tips for healthy weight loss, according to the guide 10 Practical Nutritional Actionsprepared by the Department of Nutrition of the Brazilian Association for the Study of Obesity and Metabolic Syndrome.

1. PAY ATTENTION TO QUANTITY AND QUALITY

The amount of food you eat is essential for weight loss and subsequent maintenance. That’s because if you eat more than your body expends, your weight will increase.

However, it is not only quantity that is fundamental in this process. If you don’t have a varied diet with good nutrients, you can develop long-term nutritional deficiencies that will harm your health.

>> BMI CALCULATOR: Click here to calculate your BMI (body mass index) and find out your ideal weight

2. EAT MORE IN NATURA AND MINIMALLY PROCESSED FOODS

To lose weight, an essential recommendation is to eat more foods in natura, that is, minimally processed.

These foods are obtained directly from plants or animals without having undergone any alteration after leaving nature.

See what to eat diet to lose weight:

• vegetables;
• legumes;
• fruits;
• nuts and seeds;
• potato;
• manioc;
• cereals and whole grains (beans, lentils, peas, chickpeas), milk and yogurt without added sugar (prefer the skinny ones);
• white and red meats (prefer the skinny ones too), in addition to eggs.

In addition to giving preference to a diet with natural derivatives, it is also necessary to avoid ultra-processed foods.

3 . AVOID ULTRAPROCESSED FOODS AND LIMIT THE CONSUMPTION OF PROCESSED PRODUCTS

Os ultra-processed foods they are called this way because they are produced through several stages, with many excess ingredients being added, such as salt, sugar, oils, fats, meat extracts, in addition to additives.

Here are examples of what to avoid on a weight loss diet:

• stuffed biscuits;
• “packaged” snacks;
• candies and sweets in general;
• sweetened cereals;
• packet cakes and cake mixes;
• cereal bars;
• instant soups;
• instant noodles;
• ready-made sauces and seasonings;
• refreshments and soft drinks;
• sweetened and flavored yoghurts and milk drinks;
• energetic drinks;
• frozen products, such as pasta dishes, pizzas, hamburgers, breaded chicken or fish such as nuggets, sausages and other sausages;
• breads and bakery products whose ingredients include substances such as hydrogenated vegetable fat, sugar, starch, whey, emulsifiers and other additives.

Ultra-processed foods should be avoided because they are nutritionally unbalanced. Process foods should be consumed in moderation.

Here are some processing examples:

• preserved in brine;
• fruit in syrup;
• salted or smoked meats;
• cheeses (produced with milk, microorganisms capable of fermenting it and salt);
• breads (produced with flour, water, salt and microorganisms that ferment the flour).

4. PLAN AND ORGANIZE YOUR PURCHASES

In everyday life, many people have a very busy day and, if you don’t find food available, you run the risk of making less nutritious options, which are usually closer to hand, with excess fat, sugar and salt.

Planning also prevents you from buying more than necessary and ending up wasting food. Therefore, making a shopping list is essential to avoid overbuying.

5. COOK WHENEVER POSSIBLE AND FREEZE

After planning the menu for the week, organize the pre-preparation of your meals. It is possible to leave sanitized greens and vegetables in the fridge for consumption during the week.

If you can’t cook every day, prepare enough food for more than one meal or even freeze some portions to make your day to day easier.

REFERENCES

10 Practical Nutritional Actions – Brazilian Association for the Study of Obesity and Metabolic Syndrome