Balanced Diet For Losing Weight

Weight loss involves creating a calorie deficit by burning more calories than you consume. Engaging in resistance training and cardiovascular exercise while adopting healthy eating habits helps create a calorie deficit to encourage weight loss. Following a balanced, healthy diet plays an important role in providing nutrients to the body while decreasing your calorie intake to lose weight.

Low-fat Proteins

Lean proteins aid in tissue repair and help the muscles recover after workouts. Opt for low-fat proteins such as lean cuts of steak, skinless poultry, fish, eggs, low-fat dairy products, soybeans, legumes and tofu. Stay away from fatty cuts of meat or fish such as bacon, dark meat poultry or catfish. Try to get 50 to 175 g of protein per day, based on a 2,000-calorie-per-day diet, suggests MayoClinic.com.

Complex Carbohydrates

Eating complex carbohydrates increases energy levels and serves as a fuel source for the body. Complex carbohydrates take longer to digest so you feel fuller longer with fewer calories. Consume complex carbohydrates such as high-fiber cereals, oatmeal, brown rice, whole grain breads and pastas, vegetables and fruits. Steer clear of carbohydrates made with refined sugars such as white breads and desserts. MayoClinic.com recommends 225 to 325 g per day, based on a 2,000-calorie-per-day diet.

Healthy Fats

Polyunsaturated and monounsaturated fats, also known as healthy fats, help lower blood cholesterol levels and aid in essential vitamin absorption. Include a variety of healthy fats in your diet like nuts, seeds, avocado, salmon, coconut oil and olive oil. Limit foods that are high in saturated fats like fried foods and full fat dairy products. Aim for two to three servings of healthy fats per day, suggests the American Heart Association.

Processed Foods

Eliminate processed foods from your diet that are packed with sodium, saturated and trans-fats, refined sugars and chemical preservatives. Even seemingly convenient foods like frozen dinners, boxed meals and pre-seasoned items have little nutritional value and can sabotage your diet. Stick to whole foods in their most natural form to promote weight loss.