The balanced diet: a healthy diet to lose weight and keep it off

A healthy balanced diet is almost forgotten due to the trends of many FAD diets that promise rapid weight loss in a short period of time.
although these diets deliver what they promise, the weight loss that you have reached from these diets will bounce back with more weight gain as you come of it. And it is not even healthy from the beginning.
that’s why you need a diet that helps you lose weight and keep it off without affecting your health along the process.

What is a balanced diet?

Humans need a certain amount of calories and nutrients to stay healthy. A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.

By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.

The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.

The 5 group foods are:

  1. vegetables
  2. fruits
  3. grains
  4. protein
  5. dairy

Also, according to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.

The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.

Eating from these food groups with reasonable amounts to create a caloric deficit is more than enough to make you lose weight and stay healthy along the way.

What can I eat?

A healthy, balanced diet will usually include the following nutrients:

  • vitamins, minerals, and antioxidants
  • carbohydrates, including starches and fiber
  • protein
  • healthy fats

All of them are easily obtained from the food groups mentioned above, and here are some detail on each group:

1. Vegetables

Vegetables are a key source of essential fibers, vitamins, minerals, and antioxidants. Eat a variety of vegetables with different colors for a full range of nutrients.

The vegetable group includes five subgroups:

  1. leafy greens
  2. red or orange vegetables
  3. starchy vegetables
  4. beans and peas (legumes)
  5. other vegetables, such as eggplant or zucchini

Dark, leafy greens are an excellent source of many nutrients. They include:

  • spinach
  • kale
  • green beans
  • broccoli
  • collard greens
  • Swiss chard

To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.

Additionally, the USDA that people eat vegetables from each of the five subgroups every week.

People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables remove some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.

2. Fruits

Fruits are nutritious, they make a tasty snack or dessert, and they can satisfy a sweet tooth.

Local fruits that are in season are fresher and provide more nutrients than imported fruits.

Fruits are high in sugar, but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. This means they’re less likely to cause a sugar spike and they’ll boost the body’s supply of essential vitamins, minerals, and antioxidants.

3. Grains

Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.

Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish.

Try switching from white bread, pasta, and rice to whole grain options.

4. Proteins

Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.

Animal protein

Healthy animal-based options include:

  • red meats, such as beef and mutton.
  • poultry, such as chicken and turkey.
  • fish, including salmon, sardines, and other oily fish.

Processed meats and red meats may increase the risk of cancer and other diseases, according to some research.

Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option.

Plant-based protein

Nuts, beans, and soy products are good sources of protein, fiber, and other nutrients.

Examples include:

  • lentils
  • beans
  • peas
  • almonds
  • sunflower seeds
  • walnuts
  • Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

5. Dairy

Dairy products provide essential nutrients, including:

  • protein
  • calcium
  • vitamin D

They also contain fat. If you’re seeking to limit your fat intake, reduced-fat options might be best. Your doctor can help you decide.

For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:

  • flax seed
  • almonds and cashews
  • soy
  • oats
  • coconut

These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing.

What foods to avoid?

There are some Foods to avoid or limit on a healthy diet to stay healthy even if it won’t affect the weight loss process that much.

They are;

  • highly processed foods
  • refined grains
  • added sugar and salt
  • red and processed meat
  • alcohol
  • trans fats

What about calories?

The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.

Males tend to need more calories than females, and people who exercise need more calories than people who don’t.

You can find your daily needs using this calculator.

Also, the source of your daily calories is also important. Foods that provide mainly calories and very little nutrition are known as “empty calories.”

Examples of foods that provide empty calories include:

  • cakes, cookies, and donuts
  • processed meats
  • energy drinks and sodas
  • fruit drinks with added sugar
  • ice cream
  • chips and fries
  • pizza
  • sodas

However, if you just want to lose weight and are not really concerned about your health, you can include some of these foods in less quantities that create a caloric deficit, and at the end of the day and you will be losing weight.

Why a balanced diet is better than any other diet?

A balanced diet can help a person lose weight by:

  • Increasing your protein intake, which control hunger and build muscle.
  • avoiding excessive carbohydrates or processed foods that cause the weight gain in the first place.
  • getting essential nutrients, including minerals, vitamins, and fiber to keep you healthy overall.
  • preventing binge eating, which happens almost with every other diet that cut off a whole food group.

In my opinion, the balanced diet is the most healthy and sustainable diet that you could ever follow. It will help you stay healthy, lose weight and keep it off for as much as possible.