According to the World Health Organization (WHO), obesity is characterized by "an abnormal or excessive accumulation of body fat which can be harmful to health". It is therefore important to act.
As such, the diet for weight loss offers recommendations for losing weight and maintaining a healthy weight. Its objective is to provide the body with what it needs, when it needs it. By focusing on the right foods to lose weight, you increase your chances of losing weight without frustration or deprivation.
The essential points of the diet to lose weight:
- Listen to your food sensations
- Promote low energy density foods
- Include more fiber
- Avoid fats, sugar and industrial products
- Fight against sedentary lifestyle
Benefits Of A Diet For Weight Loss
The weight loss diet has many health benefits:
Takes into account the concept of energy density of foods
Allows you to lose weight without feeling hungry, frustration or fatigue
Does not require excessive control of the amount of food consumed
Does not require calorie calculations
Learn to listen to food sensations: without any deprivation, you will stop eating naturally when you are no longer hungry.
The most important rule of this diet is to eat only when you are hungry and to stop when you feel full.
Attention, for health, it is considered that the weight loss should not exceed 1kg per week.
What Should A Diet Meal Contain?
The diet for weight loss is a set of recommendations on the best food choices to make to achieve and maintain a healthy weight. It helps to continue the process of losing weight gradually.
Here are our dietary recommendations for lasting weight loss.
Foods To Lose Weight
Certain food categories, in addition to filling you up, can actually help your body lose weight. Foods for weight loss are very useful in a diet meal to lose weight without deprivation.
Low Energy Density Foods
The best way to lose weight, and maintain a healthy weight, is to increase your consumption of satiating foods chosen according to their energy density. Energy density takes into account the amount of calories contained in a food relative to the volume of the food. For example, you will need to eat several apples to have consumed 100 kcal. On the other hand, a small handful of crisps will suffice to achieve the same energy intake of 100 kcal.
As part of this diet, it is therefore recommended to consume mostly low energy density foods: fruits and vegetables, whole grain products and legumes. Rich in fiber, water and micro nutrients, they satiate by providing very few calories.
Consume Fruits And Vegetables
It is important to eat at least 5 servings of fruits and vegetables per day as part of a diet. These are low in calories, high in fiber, water and antioxidants. A plate should be 50% filled with vegetables. So your diet meal will have a much better chance of filling you up with fewer calories.
One serving of fruits and vegetables is equivalent to:
- 250g of vegetables
- 1 bowl of salad
- 1 apple
- 250g strawberries
- 2 kiwi
- Half a melon
Proteins are satiating foods, they constitute the substantial part of the meal. They are very important in a balanced diet because they provide stable energy and keep you from feeling hungry between meals. They act a bit like speed regulators: consuming them with each meal provides energy to the body throughout the day. To lose weight, protein should be 20% of total calories.
Some foods rich in protein to include in the diet to lose weight:
- Lean meats
- Dairy products 0%
- Soy and tofu meat substitutes
- Oilseed butters (limit to 1 teaspoon per day)
Favor Dietary Fiber
Dietary fiber has its place in a diet meal. They reduce appetite and promote weight control in two ways. On the one hand, they slow down the absorption of sugar in the blood, on the other hand they swell in the presence of water and give the stomach the feeling of being full. It is recommended to consume 25 to 30g of fiber per day. By consuming fruits and vegetables with each meal, whole grains and legumes, this contribution of 30g is quite achievable.
Some tips for increasing your fiber intake as part of a diet:
- Choose whole breads and starches
- Add oat bran to dishes (yogurt, soups, salads, etc.)
- Make your own juices by mixing fresh fruit
- Add seeds and nuts to dishes
- Consume legumes by adding them to your salads, soups and dishes
Have A Light Meal In The Evening
In the evening, the body no longer needs as much energy as during the day. It is therefore necessary to adapt the meal accordingly and not to consume more than 30% of the calories of the day at dinner.
Here are some tips for reducing the calorie intake from dinner:
- Choose a medium plate
- Half of the plate should be occupied by vegetables
- A quarter of the plate should be filled with starchy foods (about the size of the palm of the hand)
- In the other quarter, place the portion of meat or substitute (100 to 150g maximum)
- Take the time to eat calmly
- When you are no longer hungry, stop eating. You should never force yourself to finish your plate if you are full
Other recommended foods:
- Low fat dairy products
Foods To Avoid In A Diet To Lose Weight
As part of a weight loss diet, certain foods should be avoided. Often sources of calories, bad fats and sugars, it is recommended to limit their consumption to facilitate weight loss and be in good health.
Pairing With Wine: ##keyword##
Red meat is very important in the Mediterranean diet and the perfect wine for this type of meat is red wine from aging or reserve. On the contrary, if we think of fish, we immediately think of white wine. Fried fish pairs with wines made with the palomino variety, whereas turbot or sole go better with a more fruity and aromatic white wine. Seafood is also a friend of white wine, these are best enjoyed when accompanied by sparkling wines.
One of the most interesting things is that you can combine wine and diet even to lose weight. Food combining for health. According to scientific studies, it has been discovered that this drink works as an ally against fat, prevents the formation of new fat cells and is responsible for mobilizing existing ones. In addition, it also reduces obesity and overweight, especially in older ages. Using red wine to lose weight is more effective if combined with protein intake so that alcohol is the first to be metabolized. Try not to take it with carbohydrates because you will not get the same results.
Food combining for health. A diet is always going to be better if we accompany it with a good wine. It is also important that you know that red wine has benefits that directly affect the state of endorphins. According to a study carried out by the University of California, these hormones of happiness increase the feeling of well-being, pleasure, acting as a natural antidepressant.
As if that were not enough, we all know that oenophiles are known to be more sensitive when it comes to buying healthy foods and worrying about maintaining a balanced diet. If you are one of them, surely you will take good care of your diet. Therefore, the myth that alcoholic beverages are harmful can be somewhat displaced by all the advantages offered by the harmony between wine and a healthy diet. Of course, we always recommend doing it in a moderate and balanced way.
How To Make Wine Pairing?
The perfect combination of a wine with a dish is a true art. Naturally, there is no perfect pairing for every food. Food combining for health. This will depend entirely on the taste of the diner, so the standards within the pairing may find exceptions related to the palate of each one. However, there are some basic criteria with which it is very possible to hit a pairing that works perfectly; provided that the diner does not have excessively particular culinary tastes.
Food combining for health. In this sense, one of the most basic rules is the combination of dishes with strong flavors and full-bodied wines. This is how the combination of both enhances the flavors until reaching the zenith on the palate. Similarly, light dishes work perfectly with milder wines, with a hint of acidity to accompany the dish and clarify the flavors.
Below we have prepared a list of several types of wines that can combine very well with some of the most typical foods in homes and restaurants. Each palate is different, but we are sure that these suggestions will make you look very good in front of any guest or client.
- Cheese pairing: Soft and fatty cheeses go very well with full-bodied white wines or dry and light white wines (and even some sweet ones that are smooth). For blue cheeses, strong in aroma and flavor, the best are reds with a light and fruity tone or medium reds, powerful, but without barrel time. However, cured and highly cured cheeses do pair perfectly with strong and mature reds that have gone through the barrel.
- Pickles and dried fruits pairing: Strong wines with time in the barrel. Sweet wines from overripe or raisined vintages (red mistelas de giro or bobal), Fondillón, mistelas, etc.
- Pairing of rice and paellas: Rice, in any variety, combines perfectly with light, dry and fruity whites that are not too sweet. Also with light reds without too much graduation.
- Salad pairing: A perfect food for dry or fruity rosé and white wines. Sweet wines should be avoided.
- Legume pairing: Always with reds of the intensity desired by the diner.
- Fish pairing: White fish go well with acidic dry whites or pink ones. The fattiest fish work very well with Mediterranean white wines or light reds.
- Seafood pairing: With seafood, they always ask for white, sweet and floral wines such as an Albariño. Dry and acid whites, aged in barrels or rosé.
- Meat pairing: Red meat has a great ally in tanned and mature red wines such as Riojas and Riberas. White meats, on the other hand, pair better with dry white wines, but not acidic. Cold cuts work perfectly with dry whites and light reds.
- Sweet dessert pairing: Now is a good time to enjoy a good sweet wine. Muscat or mistela are perfect for desserts. We can also choose to drink a good Valencian cava.
- Pairing of chocolates and cocoa or coffee desserts: In this case, a powerful and full-bodied wine but not too fruity, such as, for example, the Fondillón; one of the best Alicante wines or a Cuva Vella Muscat; a liqueur wine that is among the best Valencian and world wines.
When pairing a wine with a dish, we must always keep two things in mind. The first is that we should always choose a wine that we like to drink alone. Once we have that wine, looking for a "partner" will be much easier. Second, we have to think of the menu as a complete experience, not as independent dishes that will be served with a certain wine, but as a journey of sensations that must comply with rules such as, for example, not serving different types of wine, especially if the second are stronger than the first and take into account the intensity of the dishes to go up the ante and not distort it.
In this sense, pairing is a matter of balance and taste that, well done, turns a meal or dinner into an unusual experience. The trip that is undertaken will depend on the sensation that you want to achieve for the diner: to compensate strong flavors with soft ones, to pair taking into account the way of preparing the dishes (hot or cold), to look for opposite sensations on the palate or, on the contrary, seek to increase or intensify a specific taste.
An art that is perfected over time the more knowledge in wine is expanded and the better known to diners.