7 balanced meals to lose weight and fat

Following a varied and balanced diet, along with physical activity, can help you lose weight more easily and safely than using restrictive alternatives.

To lose weight, it is important to do physical activity. However, it will be more difficult to get results if you are not on a healthy and balanced diet. Therefore, these balanced meals will help you lose weight and reduce your fat intake.

This doesn’t mean you always have to eat the same thing, but you can have a variety of meals that will help you stick to a low-fat diet. By doing this and combining these meals with regular physical activity, you will get significant results, such as losing 5 to 15 kg after a few weeks.

Breakfast

When it comes to breakfast, it will be important to continue eating regular meals, based on about a cup of skimmed milk or plain yogurt. You can also drink natural juice or eat a piece of fruit.

Likewise, you can complement your breakfast with some whole wheat toast, along with a tablespoon of olive oil or some turkey or ham. You should avoid eating cookies, sweets or products with butter or marmalade, due to their high sugar and saturated fat content.

Snacks

At midmorning and midday, it’s a good idea to eat a light snack that will slightly raise blood sugar levels and curb your appetite. That way, you will better control what you eat during lunch and dinner.

Therefore, your snacks should be based on a large piece of fruit, or two small ones, or even low-fat yogurt. You can also have wholegrain toast, fresh cheese, turkey, coffee or tea.

Lunch

During lunch and even dinner, you have to be more creative and vary your dishes more often. Keep reading to learn about several balanced meals that will help you lose weight. Likewise, you can use them during the week.

• Day 1: Salad with lettuce, carrots, tomatoes and asparagus. Chicken breast with white rice. Whole wheat bread with a piece of fruit or an infusion.
• Day 2: Mozzarella, tomato with oregano. Roasted sole with spices or vegetable stew. Whole grain bread and a fruit salad.
• Day 3: Cooked peas. Boiled fish with a salad of your choice. Wholemeal bread and a piece of fruit.
• Day 4: Cooked broccoli. Roasted chicken breast with prunes and mushrooms. Wholemeal bread and fat-free yogurt.
• Day 5: Turkey breast with apple and raisins. Artichoke cooked with or without garlic. Wholemeal bread with a piece of fruit.
• Day 6: Green asparagus salad. Green peppers with white rice and turkey. Whole wheat bread and a piece of fruit or an infusion.
• Day 7: Room temperature mushroom salad. Garlic fish with white wine sauce. Whole wheat bread and fat-free yogurt.

Dinner

As with lunch, you can prepare delicious low-fat dishes for dinner, which will help you lose weight. You can take a look at some examples of meals to make during the week:

• Day 1: Celery and carrot soup. Grilled chicken. Fat-free yogurt or a piece of fruit.
• Day 2: Omelette. Vegetables soup. Fat-free yogurt or a piece of fruit.
• Day 3: Pumpkin cream. Mushrooms seasoned with spices. Fruit salad or an infusion.
• Day 4: A cup of Gazpacho served in a bowl with a hard-boiled egg. Vegetable mix. Fat-free yogurt or a piece of fruit.
• Day 5: Omelette with pumpkin. Baked codfish with oregano. Fruit salad or an infusion.
• Day 6: Garlic soup with walnuts. Beans with boiled potatoes. Fat-free yogurt or a piece of fruit.
• Day 7: Spinach with sliced ​​ham. Boiled eggs. Fat-free yogurt or a piece of fruit.

As you can see with all meals, dishes can be very different, but they are all based on reducing the amount of fats and sugars.

• You should avoid eating red meat, replace it with chicken, turkey, rabbit or fish.
• Eliminating refined sugars such as white bread or white flour is also an important aspect.

In conclusion, the key to these balanced weight loss meals is to focus on seasonal fruits, vegetables and fat-free dairy.