7 Balanced Menus To Lose Weight And Fat

To lose weight and fat effectively, it is essential to apply several measures at the same time. In other words: we must improve all life habits and maintain them consistently over time.

We should not rely solely on a promising diet that restricts certain foods, a drink on an empty stomach, or the occasional 30-minute walk. You need to make several changes.

By adopting and maintaining a balanced diet that not only takes into account the objectives we want to achieve, but also takes into account the needs of the body, as well as exercising regularly and avoiding excesses in general, it is possible to gain a lot in health and well-being .

To help those who also aim to lose weight in a healthy way, here are some balanced menus for losing weight and fat.

Breakfasts

First of all, as for breakfasts, it will be important that we adopt and maintain a regular menu, based on a glass of skimmed milk or natural yogurt. We can also have a natural juice or a piece of fruit. Also, breakfast is the most important meal of the day and we shouldn’t skip it.

In addition, we will complement this with some whole wheat toast, which we can accompany with a tablespoon of olive oil or a little turkey or ham. Finally, it will be convenient to avoid the consumption of cookies, pastries or products such as butter or jam due to their high sugar and saturated fat content.

Appetizers and snacks

In the middle of the morning and in the middle of the afternoon, we should have a snack that slightly raises the blood sugar level and reduces the appetite. This way we can better control the intakes during lunch and dinner.

In this sense, we can base this appetizer on a large or two small piece of fruit, or a skimmed yogurt. It will also serve a whole wheat toast with Burgos cheese, turkey, a coffee or an infusion.

Other options can be:

• Fruit salad.
• Nuts and seeds.
• Vegetable sandwich.
• A fruit and vegetable smoothie or a glass of vegetable drink (without sugar).

At this point it is important to emphasize that the portions should be moderate, even if it is healthy foods. One of the mistakes that prevent us from losing weight is overeating at snacks.

Foods

At this time, as at dinners, is where we can get more creative and vary the dishes more.

Here are some weight and fat loss menu ideas to keep in mind for a week.

• Day 1: lettuce, carrot, tomato and asparagus salad. Chicken breast with white rice. Whole wheat bread and a piece of fruit or an infusion.
• Day 2: mozzarella, tomato and oregano salad . Baked sole with spices or vegetable stew. Whole wheat bread and a fruit salad.
• Day 3: boiled green beans. Baked sea bass with roasted meat. Whole wheat bread and a piece of fruit.

• Day 4: boiled broccoli. Baked rabbit with prunes and mushrooms. Whole wheat bread and a skimmed yogurt.
• Day 5: turkey breast with apples and raisins. Baked or boiled artichokes with garlic. Whole wheat bread and a piece of fruit.
• Day 6: green asparagus salad. Green peppers stuffed with rice and turkey. Whole wheat bread and a piece of fruit or an infusion.
• Day 7: warm mushroom salad. Garlic rabbit with white wine sauce. Whole wheat bread and a skimmed yogurt.

Dinners

In the same way as with meals, at dinners we can prepare delicious dishes with a low fat content, which will help us lose weight and fat.

• Day 1: celery and carrot soup. Grilled chicken. Skimmed yogurt or a piece of fruit.

• Day 2: French omelette. Vegetable stew. Skimmed yogurt or a piece of fruit.
• Day 3: cream of zucchini. Sauteed mushrooms with spices. Fruit salad or an infusion.
• Day 4: a cup of gazpacho or served in a bowl with a chopped boiled egg. Scrambled eggs with vegetables. Skimmed yogurt or a piece of fruit.
• Day 5: French omelette with zucchini. Baked cod with oregano. Fruit salad or an infusion.
• Day 6: garlic soup with walnuts. Beans with boiled potatoes. Skimmed yogurt or a piece of fruit.
• Day 7: spinach with diced ham, raisins and pine nuts. Poached eggs Skimmed yogurt or a piece of fruit.

Observations to lose weight

In all the menus, the dishes can be very varied, but all the examples are based on reducing the amount of saturated fats and sugars consumed.

• Therefore, we must consume red meat in moderation and give priority to chicken, turkey, rabbit or white fish.
• On the other hand, we must eliminate refined foods, such as white bread or non-whole flour.

Ultimately, the key to these balanced menus to lose weight will be to focus the weekly diet on fruits, vegetables and skimmed dairy.

On the other hand, we should keep in mind that eating healthy is not the same as going hungry or always eating the same thing, but to take note of how combinations of healthy foods and light preparations can be made in order to maintain a diet according to the needs of the patient. Body.

Who can help us lose weight and fat effectively?

If we have doubts about how to eat a balanced diet, we can always consult with the doctor or a nutritionist. Professionals will know how to tell us what is the most suitable for us, depending on our needs and particularities.

As we have seen before, to lose weight and fat effectively you do not have to starve or adopt extravagant habits, but to learn to improve your life habits and make smart decisions.