Summer is coming up and it may seem that the easiest way to lose weight is by having a restrictive diet, but studies show eating a balanced and healthy diet is the best way to lose weight. Check out how to achieve this and why it is the best.
First, let’s go over what a crash diet is. A crash diet is a method to lose weight quickly in a short period of time by reducing the daily caloric intake to less than the recommended intake.
Crash diets are unhealthy because research suggests that rapid weight loss can actually lead to a slower metabolism, which leads to future weight gain. These types of diets deprive the body of essential nutrients. Along with a slower metabolism, crash diets can weaken the immune system, increase the risk of dehydration, increase the risk of heart palpitations, and cause cardiac stress. Crash dieting can also damage blood vessels. The shrinking and growing of blood vessels cause micro tears that create an increased chance of atherosclerosis and other types of heart disease.
A balanced diet is really the best way to stay healthy and lose weight, if that is your goal. It is important because the body’s organs and tissues need proper nutrition to function effectively. Without proper nutrition, the body becomes prone to disease, infection, fatigue, and poor performance.
A balanced diet consists of foods that are high in vitamins, minerals, and other essential nutrients. This diet is low in unnecessary fats and sugars. It is recommended that everyone follow a balanced diet, whether you are looking to lose or maintain weight.
A balanced diet should consist of the following food groups:
FruitsFruits are a great source of vitamins and minerals including potassium, fiber, vitamin C, and vitamin B.
VegetablesVegetables are the primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutritional value and can/should be eaten at every meal.
GrainsWhole grains are prepared using the entire grain, unlike white flour that removes the outer shell. Removing parts of the grain, specifically the hull of the grain, takes away the nutritional value from the food, so whole grains are always preferable. Grains give the body energy.
ProteinsThere are many options for protein including lean, low-fat meats including chicken, fish, and certain cuts of beef and pork. For vegetarians, tofu, tempeh, nuts, and beans are great sources of protein. The body uses protein to build and repair tissues. It also uses protein to make enzymes, hormones, and other bodily chemicals.
LipidsFats store energy, insulate the body, and protect the body’s vital organs. Some sources of fat are oils, nuts, and avocados.
DairyDairy provides the body with calcium, vitamin D, and other essential nutrients. Aim for low-fat dairy products, for all the nutrients with less fat and calories!
A balanced diet consists of getting the right proportions of all the major food groups. Follow this basic guide below to learn what you should aim for when planning a balanced meal.
Basic guidelines:
Breakfast:1 serving of fruit1 serving of whole grain1 serving of protein1 serving of plant-based fat
Lunch:2 servings of vegetables1 serving of whole grain1 serving of protein1 serving of plant-based fat
Dinner:2 servings of vegetables1 serving of whole grain1 serving of protein1 serving of plant-based fat
Snack:1 serving of fruit1 serving of whole grain1 serving of protein1 serving of plant-based fat
These are the ideal guidelines, but for a more applicable meal plan follow the examples laid out below. You can always substitute for your favorite healthy foods and adjust to make this fit your eating habits.
Example meal plan:
Breakfast:½ a cup of oatmeal made with water1 cup of fruit2 tablespoons of peanut butter/almond butter/nut butter
Lunch:A salad made with a dark, green leafy vegetable base like spinach, kale, or mixed greens (2 cups)Add three to four other vegetables like tomatoes, cucumbers, onions, and peppersAdd a source of protein (1 serving) like salmon, chicken breast, or baked tofuHave a source of grains (1 serving) like a slice of whole-wheat toast, quinoa, or brown rice
Snack:One or two pieces of toast with peanut butter and bananaOrHummus, vegetables like carrots and celery, with whole-wheat pita
Dinner:2 servings of some vegetable, like cooked broccoli, with whole-wheat pasta and chicken breast made with olive oilOrSweet potato with baked tofu and a side salad
Remember, as the bikini months approach, stay away from unhealthy crash diets. Instead, aim for a balanced diet that includes all the right proportions of the major food groups. Rather than putting your body at risk, you will feel happier, healthier, and ready to rock all summer long.
Sources:
http://www.healthline.com/health/balanced-diet#Overview1
http://www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/
http://rabbitfoodformybunnyteeth.com/the-rabbit-food-pyramid/