What should you eat for a balanced diet and lose weight

Proteins and carbohydrates

Proteins require a greater amount of energy for digestion than carbohydrates or fats. In the digestive process which requires calories, a greater quantity of them is necessary if we eat a slice of meat than a rice dish, so that if both provided the same calories, some fewer would arrive in the case of meat.

It is important to know that proteins slightly activate the metabolism, something that does not happen with fats or carbohydrates. 

It is not a matter of eating large amounts of meat or fish, since there are logical and recommended proportions of each type of nutrient, however, you must bear in mind that these proportions increase if you are working on muscle building.

When starting an intense toning program, up to double the recommended daily amount of protein is recommended, which can vary between 100 and 140 grams per day, assuming that your weight is 60 kilos your protein intake in a program of exercise and muscle toning can be about 2 grams per kilo, that is about 120 grams (or more if you are a large person).

It is important to highlight that it is convenient to choose healthy protein sources such as skimmed dairy, lean meats, chicken, turkey, cheeses, eggs (the white has very high-quality proteins and easy assimilation), blue and white fish, and legumes.

The fats:

The calories from fat are also "more" calories than those from proteins and carbohydrates, that is, if you enjoy a pasta dish and your body does not have energy needs at that moment, a part of the calories from the said plate will accumulate as glycogen and the rest will be transformed into fat, through a process that also consumes calories.

However, when we take fat directly, it does not have to be transformed to be stored because it is already fat, so these processing calories are not needed.

As with proteins, choose healthy fats such as virgin olive oil, nuts, and oily fish, contrary to what has thought a few years ago, these fats, rich in essential oils, do not raise cholesterol levels and are consumed in moderation within a balanced diet help you lose weight.

Bounce Tip:

There are some substances that have stimulating properties, such as caffeine in coffee or tea, that produce a response in the nervous system capable of increasing our heart rate and increasing energy consumption at rest. 

They can be convenient and healthy if used in moderation, but we must be careful about abusing them because they are addictive and too diuretic, so in excessive amounts, they can cause dehydration.


The theobromine in chocolate works in a different way, balancing the feeling of anxiety about not being able to eat when trying to control the intake, eliminating the desire to eat sweets or less healthy foods. 

It also contains stimulating properties and is a natural antidepressant. Of course, like each food group, it must always be consumed in moderation.

Infusions such as red tea and green tea are also highly recommended as they have a slightly stimulating effect and accelerate the burning of fats. They also have a mild diuretic effect that helps us eliminate toxins and purify the body.

Finally, minerals such as chromium have the property of regulating the secretion of insulin, the hormone responsible for the metabolism of glucose to transform it into energy. 

You will find chromium in brewer's yeast, in mushrooms, whole grains, liver, beer, and broccoli. 

Of course, there are chromium picolinate supplements that are used in many cases by athletes to control cravings for sweet foods.

Best food combinations to avoid deficiencies

The combination of certain foods in the same meal is especially beneficial for health by promoting their digestibility and assimilation. Without a doubt, a safe bet if you want to avoid deficiencies.

You will favor the absorption of the iron present in vegetables such as spinach if you consume them with foods rich in vitamin C such as kiwi, grapefruit, and oranges.

Tomatoes contain a powerful antioxidant, lycopene, which is fat-soluble. You will assimilate it better if you consume it together with other fat-soluble foods such as the appreciated olive oil. 

Don't give up the pleasure of enjoying a salad of fresh tomatoes washed down with olive oil or a juicy slice of bread with tomato and a drizzle of extra virgin olive oil, besides being healthy, it is a delight.