What Variety Of Foods Should Diets Have To Lose Weight?

A balanced diet requires the presence of all food groups in their proper measure. Here we will describe its properties and the most beneficial foods for the body.

According to the WHO, the main cause of overweight is the energy imbalance between calories consumed and expended. Today, there has been a change in people’s eating habits and lifestyle, which can increase the risk of gaining weight and developing pathologies. Do not forget that to maintain good health it is necessary to follow a diet with varied foods and avoid sedentary lifestyle.

Many people follow diets to lose weight. However, due to lack of information, they may find it difficult to implement a diet that helps them lose weight and, at the same time, allows them to maintain good health. For this reason, we have decided to make a list of varied foods that you should keep in mind if you decide to go on a diet.

However, remember that before dieting you should consult with a nutritionist. Also, do not forget to combine it with regular physical exercise.

Food groups that must be present in the diet

The fact that you start a diet to lose weight does not mean that you should abandon any of the food groups. To maintain good health, the consumption of varied foods is essential, since otherwise you would generate imbalances in the body.

What is done in weight loss diets is to reduce some products and optimize consumption. That is, eat the best foods from each nutritional group and in the right amounts, according to particular requirements.

In that sense, professional advice is essential, since only a specialist can evaluate your conditions and make a personalized weight loss plan.

The 6 food groups are as follows:

1. Carbohydrates

They are the largest source of energy for humans, so we need to consume them in each of our daily meals. This group includes rice, bread, pasta, potatoes, legumes, and cereals. During the diet it is preferable to opt for those that are whole.

Whole cereals contain fiber in their composition, which reduces the metabolic impact of sugars and improves intestinal transit. According to a study published in the International Journal of Food Sciences and Nutrition , regular fiber intake has been associated with a lower risk of developing cancer in the gastrointestinal tract.

2. Vegetables

They should be eaten daily as they contain a huge variety of antioxidants. They are rich in water, minerals, trace elements, vitamins and dietary fiber.

3. Fruits

Its consumption should be daily and varied. Its importance lies in the contribution of trace elements and natural sugar. It also contains phytochemicals in its composition, substances in charge of fighting the onset of chronic diseases, according to current research.

4. Dairy

Includes milk and milk products, such as yogurt and cheese. They are the foods from which you get calcium. We also have proteins of high biological value and vitamin B.

5. Meat

Whether it is beef, fish or poultry, this group is the main source of protein we have. Its regular consumption guarantees the maintenance of muscular health. In fact, a diet rich in protein along with regular physical exercise is associated with a lower risk of developing sarcopenia, according to nutrition experts.

6. Added fats

They provide essential fatty acids and antioxidants. As in the rest of the groups, they should be ingested in a controlled manner, always monitoring their origin.

Assorted beneficial foods for the diet

Fish

Meat from fish has  high-quality protein. It also contains good fats, such as Omega 3 fatty acids and a myriad of micronutrients, among which iodine stands out, which is hardly found in other foods.

Whole eggs

Eggs contain good proteins and fats. Although their caloric intake is very low, they generate satiety. For these reasons, they are ideal as breakfast. Although in some diets it is recommended to eat only the white, the yolk contains many micronutrients.

Grain

Grains are beneficial in weight loss processes as they satisfy and reduce appetite. They also contain a lot of protein. They are also a source of fiber, essential for maintaining intestinal health.

Whole grains

Whole grains have protein and fiber. The most beneficial are oatmeal, rice, and quinoa. In general, they help you feel full, which is why they work to calm anxiety.

Cooked potatoes

Potatoes are rich in a wide variety of nutrients. They contain iron and potassium, which are difficult to find in other foods and which are essential for the proper functioning of the body.

Also, when you eat them you feel satiated, so you will not feel the need to ingest large amounts of other products.

Cruciferous vegetables

Cruciferous vegetables are broccoli, cabbage, cauliflower, and Brussels sprouts. These foods are rich in fiber and protein.

Fruit

Although fruits contain sugar, they also have fiber, which prevents sugar from being released into the bloodstream quickly.

In addition, the consumption of these foods is important to feel that in the diet you can eat tasty products. This will help reduce anxiety.

Nuts

Nuts are rich in fiber, healthy fats, and protein. This makes them excellent snacks that, on the one hand, help you lose weight and, on the other, allow you to reduce anxiety attacks.

Chia seeds

It is one of the most nutritious foods on the planet. For every ounce of this seed you get a total of 12 grams of carbohydrate, of which 11 are fiber. As a consequence of this nutritional value, the consumption of chia helps you reduce your appetite.

Avocado

Avocado is one of the most recommended fatty products during the diet, as its fat content is monounsaturated. In other words, it is a “good” fat.

Added to that, it is high in water, potassium, and fiber. Consuming avocado allows you to feel full, especially due to its fiber content.

Yoghurt

Yogurt is an ally to improve intestinal function, since it has probiotic bacteria. Regular consumption of these foods is associated with a lower risk of traffic problems such as diarrhea and constipation.

Include a variety of foods in your diet to improve your health

As we saw, you have many options to prepare a diet with varied, nutritious, healthy and tasty foods. However, you need professional advice and a plan according to your needs. Remember that it is necessary to practice physical exercise frequently to guarantee a correct state of health.