A balanced diet plan for weight loss will allow you to consume a variety of foods without having to omit any specific foods or nutrients. Such a diet plan will provide nutritional adequacy and will facilitate a gradual and healthy weight loss.
Rate of Weight Loss
When attempting to lose weight, it is important to keep in mind that quick weight loss is not advantageous. People who rapidly lose weight typically end up regaining all of the weight they previously lost. The Weight-control Information Network suggests that a safe rate of weight loss should be slow and steady, and should produce an average loss of about 1/2 to 2 lb. per week.
Know Your Calories
The amount of energy in a food or beverage is calculated in units called calories. Calories are also used to measure the amount of energy that you expend through physical activity. To lose weight, you must consume fewer calories than you expend. In order to lose a pound of body weight, you must create a calorie deficit of 3,500 calories. For example, if you burn 2,000 calories per day but only eat 1,500 calories, then you will have a calorie deficit of 500 calories per day. The weekly calorie deficit, then, will be 3,500 calories, and you will lose 1 lb. of body weight.
Select Filling Foods
A "balanced diet" indicates that you do not have to exclude any food groups. However, you do still need to monitor what foods you eat so that you can continue to lose weight. Some foods, such as low-calorie vegetables, fruits and whole grain starches, are more filling than others due to their high fiber content. When you sit down to eat a meal, these foods should be eaten first. You can eat as many of the low-calorie vegetables as you want, but you will need to monitor your portion sizes of the fruits and starches. In addition, try to avoid non-filling, high-calorie foods and beverages, such as desserts, fruit juice and soda, because these items usually prevent weight loss.
Be Active Each Day
To balance your food intake, you need to boost your metabolism by being active every day. Daily physical activity is essential to any healthy weight loss regimen. According to the Mayo Clinic, while trying to lose weight, you should perform a minimum of 30 minutes of aerobic activity each day. The Mayo Clinic also recommends regular participation in strength training activities, such as lifting weights, to increase or at least maintain your muscle mass.
Sample of a Balanced Weight Loss Menu
A balanced diet for weight loss should contain approximately 1,200 calories, five to nine servings of fruits and vegetables, less than 10 percent of calories from saturated and trans fats, and adequate protein. For example, you could eat 1-1/2 cups high-fiber cereal, 8 oz. non-fat milk and 1 cup raspberries for breakfast. Then for lunch, you could have three to four cups fresh spinach and romaine lettuce, 3 oz. skinless chicken breast, 1/4 cup mandarin oranges, 1 tbsp. almond slivers, 2 tbsp. fat-free sesame ginger dressing, and 6 to 8 oz. light yogurt. Dinner could include 3 oz. grilled fish, one cup steamed broccoli, 1/2 cup cooked carrots, 1/3 cup brown rice and one cup cantaloupe.
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