Today from Thedietmd.com we share 5 easy and healthy recipes to lose weight without great sacrifices, so it will be easier for you to plan your plan to lose weight easily and without great sacrifices.
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Keys to a balanced diet to lose weight
A healthy, low-calorie and balanced diet is the best option to lose weight, as this will ensure that the daily menus include four important factors such as variety, moderation, frequency and hydration.
When we talk about a balanced diet, we refer to a healthy weight loss plan that contains all the nutrients that the body needs, such as the Mediterranean Diet or the Paleolithic Diet to lose weight healthily.
The 4 basic principles of a balanced diet
A balanced diet should include all food groups because only then is it possible to provide the body with the nutrients it needs.
This principle aims to maintain both an energy and hormonal balance, something that is achieved with a regular consumption of food.
Regardless of the objective of the diet (to lose weight or stay in shape), moderation is essential since the body has a limited capacity to use energy and nutrients.
The chemical reactions that regulate the metabolism always occur in an aqueous medium and therefore hydration is important to regulate them throughout the day, being a good tool to control appetite and have satiety drinking at least two liters of water daily.
Staples of a balanced diet to lose weight
A balanced diet to lose weight supposes a contribution of nutrients that are adapted to the needs of each person. Therefore, it is essential to provide calories, carbohydrates, minerals, proteins, lipids, water and fiber depending on other factors such as age, sex, general health situation and stage of development.
Foods are classified into basic groups:
Dairy : This group includes milk and its derivatives such as cheeses and yogurt, foods that have high digestibility and an important nutritional value.
Proteins : This group is made up of various foods with equivalent nutritional values and includes red and white meat, fish, eggs, legumes and nuts, providing the body with proteins and lipids with different degrees of saturation and minerals such as iron, phosphorus, magnesium and vitamins of the complex B.
Fruits and Vegetables : With high nutritional value, they mainly provide water-soluble vitamins, carotenes precursors of vitamin A and some minerals such as iron, calcium and magnesium.
Bread and Cereals : They are the carbohydrates that provide calories for the diet and their nutritional value is complemented by the presence of minerals (iron, zinc, calcium, magnesium) and B complex vitamins.
Designing a diet to lose weight including the basic food groups mentioned ensures a supply of all nutrients in appropriate amounts and the possibility of healthy weight loss.
5 easy and healthy recipes to lose weight
Thai-style stir-fry vegetables
An ideal dish even for those who are not lovers of vegetables. It is a dish full of flavor and color that is very easy to prepare.
- 200 grams of Chinese broccoli.
- 150 grams of small corn.
- 200 grams of cabbage cut into thin slices.
- 150 grams of carrot, thinly sliced.
- 200 grams of cauliflower.
- 2 cloves of garlic finely minced.
- 2 tablespoons of vegetable oil.
Heat a wok or large skillet with the two tablespoons of vegetable oil over medium heat.
Add the garlic and cook until golden brown.
Add the rest of the vegetables and cook until slightly golden.
Add the glass of water to help the cooked vegetables not to burn.
Cook for 4 or 5 more minutes and add salt to taste.
Serve with a little brown rice.
A simple recipe but with great flavor since it combines lemon juice and oregano as two fundamental ingredients for a healthy and delicious dish.
- 6 chicken breasts.
- 1 lemon
- 2 teaspoons of dried oregano.
- 3 minced garlic cloves.
- 1 tablespoon of olive oil.
- ¼ teaspoon of salt.
- ¼ teaspoon of black pepper.
Grate the peel of half a lemon, without the white part.
Squeeze the lemon and place in a bowl, adding the oregano, garlic, oil, salt and pepper, mixing everything until integral.
Spread the chicken breasts with the lemon mixture and place them in a baking dish and table.
Cover with aluminum foil and place in a preheated oven at 220ºC for about 20 minutes, remove the paper and turn the breasts, sprinkling with the juices, and cook for 10 more minutes, sprinkling with the cooking juices to prevent them from drying out.
Serve the chicken and accompany with green leafy salad and tomato.
Baked salmon with yogurt sauce
Salmon is an ideal fish for a diet to lose weight but it is also excellent for those who do not need to lose weight, not only because it is delicious but because it provides the body with Omega 3. This recipe is simple to prepare and delicious.
- 4 pieces of Salmon of 200 grs. each.
- 2 natural yogurts.
- 3 tablespoons of grated cheese 0% calories.
- 1 tablespoon of diet mayonnaise.
- 1 cucumber, peeled and grated.
- 1 teaspoon chopped onion.
- Dill to taste
- Salt and pepper
In a bowl mix the natural yogurts with the grated cucumber, mayonnaise, grated cheese, chopped onion and dill.
Season the salmon with the previous mixture and place everything on a baking sheet with the sauce on top.
Cook in a preheated oven at 190ºC for about 20 minutes and serve.
Pear compote with cinnamon
- 5 pears.
- ½ cup of water.
- 1 teaspoon lemon zest.
- 2 tablespoons of brown sugar.
- 1 cinnamon stick and a little more powder to sprinkle.
Peel, pit and cut the pears in half.
In a saucepan place the pears, the water, the lemon peel, the sugar and the cinnamon stick.
Cover and cook over medium heat for 25 minutes or until pears are tender.
Remove from the fire.
Serve the pears warm or cold with a little ground cinnamon.
Paleo chocolate mousse with avocado
An ideal dessert for after lunch or dinner, simple, quick to prepare and with few calories.
- 1 medium and ripe avocado.
- ¼ cup unsweetened cocoa powder.
- ½ cup of almond or hazelnut milk.
- 1 teaspoon of vanilla extract.
- ½ cup of Stevia.
Place a little of the almond or hazelnut milk and the avocado in the blender glass first and process at low speed.
Gradually add the cocoa, vanilla, the rest of the milk and the Stevia, processing everything for two minutes.
Place in stand-up glasses or small bowls and refrigerate for a couple of hours before serving.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.