What is a balanced diet?

If you want to lose weight, no mystery, it is necessary to adopt a diet that provides fewer calories than you expended.

It is only then that a balanced diet is adopted simply to keep its target weight and avoid resume.



Interview with Dr. David Elia *.

How to define a balanced diet?
The ideal diet food or balanced diet is the one to take to sustain its weight, in other words when you do not have weight to lose.

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

Note that the family of sugars include sugars (honey, jam, sugar cubes) and carbohydrates: starches (rice, bread, pasta, potatoes), fruit 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 the leek.

Total calories should come from:

Half of the family of carbohydrates (50%),
25% of the lipid family
25% of the protein family.
But many women avoid eating bread, potatoes, pasta and rice, thinking that these foods are fattening. It is a mistake, this food category must participate in 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 pasta, oil the potatoes, etc. .

What are the main dietary errors?
The caloric distribution is often far from what it should be.

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

A great classic mistake is the case of Mrs. A who eats only 30-35% carbohydrates (she denies potatoes, bread and pasta, for fear that these foods do make you fat) and only 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 totally unbalanced despite his best efforts.
Another example is that of Mrs. B who eats out its 50% carbohydrates, but only 15% protein and 35% fat so instead of 25%.
These women do not understand how they arrive at that amount of fat.

They should be told that there are visible fats like butter, margarine and olive oil. Note that even if it is good for the cardiovascular system, it is also high in calories and gain weight. There are also less visible or even invisible fats, 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 hidden in baked goods.

So it's not the sugar that makes you fat but yarrow fat, like ice cream and chocolate profiteroles.
We must not forget that a gram of fat provides twice as many calories (9 calories) than a gram of sugar or protein (4 calories).

It is therefore easy to major errors in thinking to eat.