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Make an Effective and Balanced Diet for Weight Loss!

A diet to lose weight without causing damage to health is very important. The best diet a person can make is to increase the load of exercises, and at the same time decrease the food rations. It does not consist in stopping consuming food groups, but in less portions. In this age of technological development and inactivity, obesity is very frequent. Some doctors call it, along with hypertension and diabetes, as “developmental diseases.” A person can suffer from it because their physical activities are less than the calories contributed by their food intake. Which causes large amounts of adipose tissue to accumulate or fat in the body. You are always at risk of suffering some of these diseases, regardless of age.

What is a Diet to Lose Weight?

A diet to lose weight is one that does not leave out any nutrient. It is specially formulated so that the amount of energy consumed does not allow the accumulation of fats in the body. For this, the balance between the following food groups is fundamental:

Vegetables and Fruits

A diet to lose weight is based on vegetables and fruits. This is the group of foods that contributes the most nutrients to the organism. It has been shown that most people with obesity do not consume large amounts of vegetables or fruits. In early childhood, along with milk, the ingestion of fruits and vegetables is essential. Children, like all people, should consume at least three servings of vegetables and two servings of fruit a day.

“Childhood feeding will affect the future weight of the child”.

Cereals and Their Derivatives

Mainly the integrals because they conserve better their nutrients and have higher content of fibers. Most cereals contain between 58% to 72% carbohydrates, including starch. The proteins are between 8 and 12%, also contains mineral salts. One of its advantages is that its fiber proportion is between 2% to 11%. All favor digestion and improve physical activity. The cereals are the basic raw material in the production of energy during metabolism.

The Milk Products

They contain mainly water, their lactose content represents 4.8% of their composition, and proteins 3.2%, fats constitute 3.7% and non-protein 0.19%. The rest are immunoglobulins, glycomacropeptides, albumins, lactoferrin and numerous enzymes, as well as small amounts of fat and carbohydrates. These components help bone growth   and prevent osteoporosis. It can reduce high blood pressure, as well as strengthening the walls of the small intestine. It is advisable that dairy products and their derivatives when they are included in diets to lose weight, whether they are low in fat or fat free.

Meats, Fish and Dried Vegetables

These products provide a large amount of proteins that are essential for life. Some people reject the ingestion of meat and fish, maintaining a vegetarian diet. In this case, the essence is in eating foods that provide the same nutrients as those of meat or fish. From the first ages the human being must incorporate to his diet small portions of protein.

Oils, Fats and Sugars

They are a very broad and varied group. All contain essential nutrients for people’s health, but in large quantities they can be harmful. If a person prefers foods rich in any of these components, they must increase their load of physical activity. The goal of any diet to lose weight is to maintain a balance between what is ingested and what is consumed. The best diet to lose weight is the one that combines an adequate diet with physical activity

Consequences of an Unhealthy Diet

A diet to lose weight cannot consist of eating fewer groups, but eating more varied and smaller portions. Poor intake of several vitamins and minerals can lead to diseases that can have powerful effects on health. In Rich Foods, you can find other tips to lose weight that will also help you. And always remember: Losing weight is not an easy task, only achieved with perseverance, dedication and effort.The secret of a diet to lose weight is not in the type of food, but in the portions of the food you eat and its essential combination with physical exercise and proper hydration.