We always read articles about what we should eat and what we shouldn't and we get lost in the face of so much information. Let's simplify it and categorize foods, you will see how easy it is to eat without being hungry and lose weight!
Carbohydrates
Also called carbohydrates, saccharides, carbohydrates and sugars. It seems that fad diets hate them but they are not our enemies if we know how to use them correctly and in the right amount. It is the category with which we have to be more careful in reality and not in the fats as was believed until now. Always look at the labels as we told you in tips to lose weight permanently and be very careful with added sugars.
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They should not be missing in your basket; oat flakes, potatoes, sweet potatoes, quinoa, legumes, whole grain breads and pastas made from spelled, rye, oats... (any cereal and if you can avoid wheat, the better), fresh fruits and vegetables.
Milk and derivatives
Try to use plant-based milks such as rice or oat milk, and reduce cow's dairy products as much as possible. Don't go crazy with taking them whole or skimmed; Simply moderate them as much as you can since dairy products do not provide us with anything positive and cause intestinal inflammation and intolerance. If you are going to take them, do not exceed 2 servings a day (150 ml of milk and 1 yogurt for example).
Proteins
Fundamental mainly to “build” our body; hair, bones, muscles... Choose the natural and least processed product possible; no ready-made hamburgers (let your butcher chop your meat), no sausages or sausages (yes serrano or cooked ham and turkey and chicken breast)
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They should not be missing in your basket; all fish, meat and eggs.
Fats
Forget that they are the enemy and lose fear of them. Moderation is key. It is true that they are more caloric than proteins and carbohydrates, but our body needs them and they will paradoxically help you get rid of excess love handles.
- Nuts
- Olive and coconut oil
- Avocado
What you should be clear about
The fundamental thing is that you take care of the way you cook the products, choosing the healthiest ways; papillote, roasted, cooked, grilled...nothing fried or battered.
What we must understand is that natural products are not going to make us fat. They are processed products, added sugar and excesses those responsible for the extra kilos.
We have to adjust the quantities to our needs and eat until we feel full but not out of gluttony and until we feel like we can't move. The most accurate thing would be to consult with a nutritionist to tell us what the amounts are FOR US AND OUR OBJECTIVES, that is the key.
The amounts of a sedentary woman of 1.60 who weighs 55 kg who is looking to lose weight is not the same as that of an active woman of 1.75 who weighs 70 who is looking to lose fat and gain muscle...or of a firefighter who measures 1 .95 and weighs 100 kg and wants to maintain it.
There are online calculators that help you calculate your ideal macronutrients for your physical characteristics and lifestyle that we will explain in future articles, but as a starting point I will give you some general examples:
Each of the 3 Main meals It must have carbohydrates + proteins + fats
- Between 120 and 200 grams of protein
- Vegetables to taste
- Between 30 and 60 grams of dry pasta, rice, legumes... or if you want 1 fruit for dessert.
- One of these fat options; 1 teaspoon of oil, 1/3 of avocado, about 20 g of nuts.
make a snack at mid-morning and another at mid-afternoon, reducing the quantities by half.
Always have this list of products on hand and try to cook for several days so as not to throw away products that do not suit you when you are short on time.
As I told you before, this is just a starting point with general points. We will see in a monographic article how to calculate your own amounts and adjust them to your particular objectives (fat reduction, maintenance or increase in muscle mass) and your lifestyle.