What is a balanced diet?

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

It is only then, that we adopt a balanced diet just to maintain their target weight and avoid resume.

How to define a balanced diet?

The ideal balanced diet or food diet is the one to take to sustain its weight, i.e. when you have more weight to lose.

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

Note that the family of sugars includes 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, provide more sugar as asparagus, beets or a little more than the leek.

The total calories must come from:

Half of the family of carbohydrates (50%),

25% of the lipid family

to 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 of the contributions and it 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 over pasta, oil the potatoes, etc. .

What are the major dietary mistakes?

The caloric distribution is often far from what it should be.

This is often found by asking women to complete a nutritional schedule: three days, they note carefully all foods and beverages consumed. We thus know the number of calories ingested daily and their distribution by categories.

A great classic mistake is the case of Ms A who eats only 30 to 35% carbohydrates (it deprives itself of potatoes, bread and pasta, for fear that these foods do make you fat) and barely 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 power totally unbalanced despite her best efforts.

Another example is that of Mrs B good eats its 50% carbohydrates, but only 15% protein and 35% fat so instead of 25%.

These women do not understand how they arrive at this amount of fat.

We must explain that there are visible fats such as 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 fat or invisible, such as those present in the cheeses (Camembert is composed of 50% fat and 50% protein). So, forget the pizzas are highly concentrated in fat.

Fats are also hiding in the pastry.

Thus it is not the sugar yarrow that makes you fat but the fat, like ice cream and chocolate profiteroles.

We must not forget that a gram of fat provides twice as many calories (9 calories) a gram of sugar or protein (4 calories).

major errors It is therefore easy to think eating well.

Finally, make sure to take a varied diet that includes 50% carbohydrates, 25% protein and 25% fat.

Too often, food is not balanced and the efforts are too much fat. To reverse this trend, it is imperative to limit them by increasing the proportion of complex carbohydrates and proteins.)

With the key, less weight gain, and for good reason, carbohydrates and proteins (much less fat!) Cause satiety, limiting food intake and snacking between meals.