Weight loss meal ideas, breakfast and dinner

Weight loss meal ideas, breakfast and dinner.

What to eat for a healthy diet

Tips and very simple to follow a balanced and varied diet beneficial for health

A healthy balanced diet is one that allows our body to function optimally. To achieve this, it is essential that based on foods that promote the proper functioning of our body and avoid diet-related diseases, such as obesity and cardiovascular problems. For this reason, experts recommend that our diet is part of a healthy lifestyle, which is rich in plant foods and fiber, and is low in animal fat in fresh and excessively calorie products. This article outlines the main features of a healthy diet and presents concrete suggestions for breakfast and dinner.

What should contain a healthy diet?

For our diet is balanced must contain at least two servings of vegetables daily, one at lunch and another at dinner; 2 to 3 parts or portions of fruit a day; 2 to 3 servings of protein foods per day (meat, fish and eggs, preferably low fat) or high-fiber cereals such as pasta, rice or wheat bread or starchy vegetables; and avoiding foods like sugar, sweets and jams rich in sugar, sugary drinks, pastries and cakes and ready meals industry.

Another aspect that experts recommend is to distribute food intake throughout the day, and do so for 5-6 meals: breakfast, midmorning, lunch, snack, dinner and snack after dinner. This favors self intake and anxiety and also deals calorie consumption throughout the day.

Weight loss meal ideas, breakfast and dinner

There is no study that shows that skipping a meal can help you lose weight. Although the basis for any low-calorie diet for weight control reducing caloric intake is not recommended skipping meals to get it. Experts recommend not skipping meals and spread good intake throughout the day, as this can help control hunger and anxiety.

Skipping meals may favor that we are hungry before the next and therefore we finish snacking and eating some food not recommended. For example, do not have dinner the next morning to have much appetite, or have a snack can make very hungry before dinner; and therefore end up biting something before dinner or breakfast much more than usual the next morning.

Weight loss meal ideas,  dinner only fruit or cereal with milk helps you lose weight?

Dinner is the last meal of the day, and certainly should not be a heavy, hearty meal, especially if going to bed immediately after it. The calorie-controlled meal is important if we want to lose weight. However, replace dinner for some particular food such as fruit or milk cereals-, may contribute to dietary imbalance, and even excessive intake of calories in it.

To get an idea: a fruit bowl with a banana, 200g of grapes and 2 pears may contain a 400Kcal, they might have a green salad with a boiled egg. The same can happen if we substitute dinner for a bowl of cereal with milk. If we control the quantities or a cup of low-fat milk with cereal 30g provides a 200Kcal, but if we substitute the cup for a large bowl, calorie intake may be around the 400-500Kcal; so that we will be eating the same, or even more, than if we made a balanced dinner.

In addition, replace the balanced dinner these foods can decrease your intake of veggies and fruit (in the case of cereals), and therefore the intake of dietary fiber, which may increase the risk of constipation. It can also cause decreased protein intake, a highly important fact in patients at risk of malnutrition or people with decreased muscle mass. So, skipping meals or unbalance the diet does not help you lose weight and lead a more healthy diet.

Breakfast and dinner: healthy tips

Between breakfast and morning we mean consuming a dairy (milk, yogurt or cheese) a starchy food (bread, toast or cereal), or accompanied by a non-protein food and fruit. For example:

Breakfast: coffee with skimmed milk and bocadillo mini. Mid-morning: fruit salad. In detail: bocadillo mini ham accompanied by coffee with milk at breakfast and salad pear and grapes midmorning.

Breakfast: tea with milk 2 kiwis. Mid-morning: I bocadillo liquid skimmed yogurt. In detail: milk tea accompanied by 2 kiwis at breakfast and bocadillo prosciutto with liquid skimmed yogurt mid-morning.

Breakfast: coffee with milk and tomato sandwich and cheese. Midmorning: natural nonfat yogurt sweetened with nuts. In detail: coffee with milk bread sandwich integral oven (without added fat), with tomatoes, oregano, olive oil and cheese. By midmorning, plain yogurt with walnuts.

Breakfast: milk with breakfast cereals. Midmorning: apple with sweetened yogurt. Try to choose whole grain breakfast cereals without honey, sugar and added fats.

A balanced and light dinner should contain raw or cooked vegetables, lean protein foods (meat, fish or eggs) and a moderate amount of starchy foods (bread, pasta, cereals and pulses). Consult your dietitian on the quantitative composition if you are on a calorie-controlled diet. Some examples:

Dinner: zucchini puree with grilled hake. Dessert: tangerines. In detail: cream of zucchini, onion and a little potato, seasoned with salt and black pepper, whole and crushed. Grilled hake. 2 tangerines for dessert.

Dinner: complete salad. Dessert: mango. In detail: salad with lettuce and sprouts of lettuce, cherry tomatoes, beets and carrots with a boiled egg and 25g of hazelnuts. 2 whole-grain toast. Middle mango for dessert.

    Dinner: steamed, chicken. Dessert: melon. In detail: eggplant, onion, carrot and tomato strips, steamed. Two slices of wholemeal bread. Melon for dessert.

    Dinner: Tomato and Tuna. Dessert: banana. In detail: tomato salad in thick slices accompanied by tuna belly. Two slices of wholemeal bread. Banana dessert.