WHAT IS A BALANCED DIET?

If one wants to lose weight, no mystery, it is necessary to adopt a diet that provides fewer calories than we expense.

It is only then that we adopt a balanced diet just to maintain its target weight and avoid to resume.

How to set a balanced diet?

The ideal balanced diet or food diet is the one to take to sustain its weight, that is when you have more weight to lose.

This is a varied diet, which brings a bit of everything, and as many calories as needed, neither too much nor too little. The balance is from the three major calorie sources are carbohydrates (or sugars), lipids (or fats) and proteins.

Note that the family of sugars includes sugars (honey, jam, sugar cubes) and carbohydrates: starches (rice, bread, pasta, potatoes), fruits and alcohol. Some vegetables also contain more or less more sugar: carrots for example bring more sugar as asparagus, beets, or a little more than leek.

The total calories must come from:

Half of the family of carbohydrates (50%),

25% of the lipid family

to 25% of the protein family.

Yet many women avoid eating bread, potatoes, pasta and rice, thinking that these foods are fattening. This is a mistake, this food category must attend half the inflow and is not fattening.

However, it is the fat (butter sauce) is added to these foods that increase their caloric value, like butter on bread, Parmesan cheese over the pasta, the oil in the potatoes, etc .

What are the main dietary errors?

The caloric distribution is often far from what it should be.

This is often found by asking women to complete a nutritional schedule: three days, they note carefully all foods and beverages consumed. Thus know the number of calories ingested daily and their breakdown by categories.

A great classic mistake is the case of Ms A who eats only 30 to 35% carbohydrates (she denies potatoes, bread and pasta, for fear that these foods do make you fat) and barely 10 15% protein (being careful not to eat at every meal of meat, poultry, fish, seafood or eggs), with the final close to 50% fat, which gives a power supply totally unbalanced despite his best efforts.

Another example is that of Mrs. B good eats his 50% carbohydrates but only 15% protein and 35% fat so instead of 25%.

These women do not understand how they arrive at this amount of fat.

We must explain that there are visible fats such as butter, margarine and olive oil. Note that even if this is good for the cardiovascular system, it is also high in calories and gain weight. There are also less visible fat or invisible, such as those present in the cheese (Camembert is composed of 50% fat and 50% protein). So, forget the pizzas and paninis are highly concentrated in fat.

Fats also hide in pastries.

Thus it is not the sugar that makes you fat but millefeuille fat, like ice cream and chocolate profiteroles.

We must not forget that a gram of fat provides twice the calories (9 calories) a gram of sugar or protein (4 calories).

Major errors It is therefore easy to think eating well.

Finally, make sure to take a varied diet consisting of 50% carbohydrates, 25% protein and 25% fat.

Too often, food is not balanced, despite the efforts, it has too much fat. To reverse this trend, it is imperative to limit them by increasing the proportion of complex carbohydrates and proteins.

With the key, less weight gain, and for good reason, carbohydrates and proteins (much less fat!) Cause satiety, limiting food intake and snacking between meals.