Weight problems: dietary recommendations and diet menus

Weight problems

Food Recommendations and Diet Tips

Here are recommendations on the best food choices to make for the weight loss process to continue and to achieve and maintain a healthier weight.

The most important rule remains to eat only when you are hungry and stop eating when you are full, regardless of the quality of the foods chosen.

These recommendations:

  • Take into account the concept of energy density ;
  • Should allow you to lose weight without feeling tired or hungry ;
  • Make sure that you do not have to over-control what you eat;
  • Make sure that you do not need to calculate calories ;
  • Will bring you, without depriving yourself, to stop eating naturally because you will not be hungry .

IMPORTANT. For health , weight loss should not exceed 1 kg (2 pounds) per week . We advise you to proceed without precipitation and to experiment each recommendation one by one.

1. Focus on low-energy foods

The best way to lose weight – and maintain a healthy weight – is to increase consumption of filling foods, according to the concept of energy density 1 .

Of healthy eating habits and physical exercise: an inseparable couple. What type of physical activity would you like to practice to help you maintain your weight in the long term?

It is a matter of choosing foods that contain a small amount of calories in relation to their volume: fruits, vegetables, whole grain cereal products and legumes.

Rich in fiber, water and nutrients, these foods occupy a large place in the stomach when ingested, thus contributing to satiation.

By focusing on foods with very low or low energy density, you feel full without consuming a lot of calories.

Table of foods and their energy density: examples

NB It is recommended to focus on foods in categories 1 and 2. Those in categories 3 and 4 are not to be avoided, but to consume less regularly.

Categories
EnergyDensity
Food
Preferred

1 – Very low energy density

0 to 0.6 Non-starchy fruit and vegetables, skim milk, broth-based soup, yogurt without fat or sugar, fat-free vinaigrette, vinegar, salsa
Preferred

2 – Low energy density

0.6 to 1.5 Fruits and vegetables rich in starch (banana, potato, corn, turnip, sweet potato), whole grains, cold or hot breakfast cereals, legumes, low fat dishes based on pasta or rice with lots of vegetables, yogurt Fat-free fruit, cottage cheese, tofu, tuna, shrimp, turkey, extra-lean ham, olives, avocado, soy beverage
Consume in
moderation

3 – Average energy density

1.5 to 4 Meat, poultry, egg, cheese, bagel, muffin, pizza, fries, vinaigrette, bread, pretzel, ice cream, cake
Limit

4 – High energy density

4 to 9 Crackers, Chips, Croissant, Donut, Cereal Bar, Peanut Butter, Bacon, Chocolate, Biscuit, Walnut, Butter, Oil, Margarine

Examples from The Volumetrics Eating Plan 1

2. Limit the fat

Without insisting on the calorie content of foods, it should be known that fat is the most calorie per gram: 9 compared to 4 for protein and carbohydrate.

In addition, fat, despite their high energy content, satisfies less than proteins. To lose weight, fat should not represent more than 30% of total calories .

It is therefore important to know foods that contain too much fat and that it would be better not to consume regularly. On the other hand, there is no question here of banning fatty foods.

Foods with lots of hidden fat Low Fat Health Alternatives
Commercial muffins, donuts Homemade muffins made with wholemeal flour, cereal bar rich in fiber (more than 3 g) and low in sugar (less than 8 g)
Fettucini Alfredo, chow mein noodles, macaroni with cheese Pasta with tomato sauce and lean ground beef or vegetarian sauce
Fried rice Couscous, kasha, brown rice, basmati rice, quinoa
Fried onion rings Steamed vegetables with a little olive oil and herbs
Potatoes roasted in oil, mashed potatoes (often made with butter or cream), fries, poutine Potato steamed or baked with peel (with olive oil and paprika, if desired)
Apple pie Baked apple with cinnamon and brown sugar, apple croustade
Cheese, fried cheese sticks, fondue parmesan Cheese with less than 15% MG, cottage cheese, ricotta
Breaded and fried chicken drumsticks, chicken pie Skinless chicken breast, skinless turkey
Breaded fish Fresh or canned fish in water
Chicken Croquettes, Fish Burger Tartar Sauce, Double Hamburger Regular Burger, Chicken Breast Burger
Quiche, meat lasagna Omelette, vegetarian lasagne
Potato Chips, Salted Peanuts Pretzels, popcorn without butter (or just a little)
Chocolate candy bar Fruit bar, raisins, cereal bar rich in dietary fiber
vegetable cream Vegetable soup
Cheesecake Cake of angels with strawberry coulis
Milk, 3.25% MG Milk 1% or skimmed
Yogurt, 4% MG Low fat yogurt
Premium Ice Cream, Ice Cream Bar Ice cream, frozen yogurt
Chocolate Chip Cookies Oatmeal cookies
Granola cereals Flaxseed cereals high in fiber (more than 3 g) and low in sugar (less than 5 g)
Caesar salad, Greek salad Salad with lemon vinaigrette and olive oil

Read the nutrition label

Weight problems: dietary recommendations and diet menusFats are indicated by the term ”  lipids  “. If the percentage of daily value (DV) does not exceed 5% , it is a low-fat food   .

3. Focus on proteins

To reduce calories easily, we must eat foods that fill. The proteins are the consistent part of a meal. They are very important in a balanced diet because they are the most satisfying and provide a stable energy (unlike sugars that give a short energy spurt).

They act as the cruise control found on some car models. Consuming it at every meal, in the morning, helps to provide energy to the body throughout the day and helps to avoid cravings. To lose weight without starving, proteins should represent at least 20% of the total calories .

Some foods high in protein

  • Nut butter (almond, hazelnut, cashew, etc.)
  • Natural peanut butter (without sugar or additives)
  • egg
  • sea ​​food
  • fish
  • legume
  • lean meat
  • poultry
  • Soy beverage
  • Milk, yogurt, cheese
  • baking powder

4. Focus on dietary fiber

The fiber acts in two ways to reduce appetite and promote calorie control. On the one hand, they slow down the absorption of sugar in the blood. On the other hand, they swell by absorbing water and thus provide the stomach with the sensation of being filled.

To consume weight with a healthy diet, it is recommended to consume 25 g to 35 g of fiber per day . It can be easily accomplished: 3 fruits, 4 vegetables, 5 cereal products whole grains. By adding a little legumes, nuts and seeds, you’ll get even more.

Tips to increase fiber intake

  • For bakery products (flour, bread, bagel, cracker, etc.) always choose the full grain version: whole wheat or spelled, but also whole wheat and other grains.
  • Make your own juices and keep a little pulp to mix it with the juice at the very end.
  • Add chopped nuts and seeds (sunflower, sesame, coarse ground flour, etc.) to the homemade yogurts, puddings and muffins.
  • Add legumes (white or red beans, chickpeas, etc.) to salads and vegetable soups.

5. Consume a number of suitable portions of fruits and vegetables

It is important to reach the recommended portions of fruits and vegetables, as these are low in calories and are filled with antioxidants , fiber and water. A meal 50% of the plate is composed of fruits and vegetables is more likely to satiate quickly for a smaller amount of calories than a plate with a low content of fruits and vegetables.

Recommended servings for women ages 19 to 50: 7 to 8

Recommended servings for men aged 19 to 50: 8 to 10

One serving is:
– ½ cup of fruit juice without added sugar
– ½ cup of vegetables
– 1 fresh fruit or ½ cup of fresh fruit
– 1 cup of salad

6. Drink a lot

Liquids help not only fill the stomach when false hunger seizes us, but they also act on the body by moisturizing it, supporting it in its cleaning process and promoting certain chemical reactions. By liquid, we mean:
– water (source, tap, bottled)
– herbal teas
– milk and soy beverages
– natural fruit juices (without sugar) and vegetable juices
– tea and coffee

Water alone must be the main source of liquids consumed.

On average, women need 2.2 liters (8 cups) of fluid per day; And men , 3 liters (12 cups) per day.

7. Take a snack in the afternoon

A nutritious snack in the afternoon is beneficial because it prevents hypoglycaemia (low blood sugar) which, when it occurs, causes you to devour anything (sweet foods, in general).

By taking a snack about 1 to 2 hours before going to the table (if you feel hungry of course), you will then eat more reasonable quantities at the evening meal. To be nutritious and well supported the body, the snack should contain protein and carbohydrates .

Examples of balanced snacks
– 5 to 6 walnuts and 2 dates
– fat-free, sugar-free yogurt and 1 tsp. Hemp seed table or ground flax seeds
– 30 g of cheese (no more than 15% fat), vegetable juice and raw vegetables
– 1 cup soy milk (unflavored) and 5 to 6 nuts
– ¼ cup soy beans
– 30 g cheese (not more than 15% mg) and 1 apple
– ½ bar of cereal (high fiber) and 1 cup of skim milk

8. take a lighter evening meal

The more the night approaches, the less energy the body needs, so calories, which means that the evening meal should not represent more than 30% of the calories of the day.

For an adequate meal, you can follow the model conceived by the nutritionists of Harmonie Santé, illustrated opposite.

  • Choose a plate of medium size.
  • In half of the plate, place vegetables.
  • In a quarter, place a portion of starchy (brown rice, whole wheat pasta, potato with peel, multigrain crackers, whole grain bread). The size of the palm of the hand about.
  • In the other quarter, place the portion of meat or substitute (lean meat, poultry, fish, tofu, eggs, lean cheese, seafood, etc.). A little smaller than a deck of cards.
  • Adjust portions according to your satiation. If you are still hungry, take it back! The portions here are for information purposes only.
  • Take time to eat calmly.

9. Consuming Dairy Products

An intake of less than 600 mg of calcium per day would slow down weight loss and encourage fat consumption, a study published in 2009 showed. According to the researchers’ hypothesis, “the brain perceives calcium deficiency and seeks to compensate by stimulating food intake” 3 .

But be careful, because if you already consume enough calcium, an extra intake will not make you lose even more, hence the importance of correctly calculating how much you take daily before increasing your intake in order to lose weight.

A healthy menu for weight loss should therefore include at least 2 daily servings of low-fat dairy products in order to achieve at least 600 mg of calcium.

Examples of a portion of dairy products
– 1 cup (250 ml) of milk (cow or goat), skim or 1% fat (fat)
– ¾ cup (175 ml) yogurt (cow or goat) 0% mg
– 50 g of cheese (cow or goat) 15% or less.

There are other sources of dietary calcium . Check out our list of nutrients for the main sources of calcium.

10. Stimulating Thermogenesis

Thermogenesis is the metabolic process that turns food into energy . Certain nutrients and foods would increase thermogenesis more than others, but in a modest way.

This is particularly the case for protein , green tea and cayenne pepper. In one study, the active ingredients of green tea (catechins and caffeine) and those of cayenne pepper (capsaicin) combined with calcium and tyrosine increased very modestly (about 2%) of spending energy 4 .

According to a meta-analysis, it appears that Westerners are less responsive to the effects of the active ingredients of tea on energy expenditure that Asians 5 . So far, the scientific literature shows that to produce a larger effect, the doses of green tea to be taken would be too large and would be associated with a high caffeine intake.

Incorporating green tea into diet can not harm, but it is not a panacea.

In the case of Cayenne , a recent study showed that cayenne extract was more potent than placebo to reduce abdominal fat in obese people. By cons, there was no difference in total weight loss between the two groups 6 .

On the other hand, even if the proteins only modestly increase the thermogenesis, they must be present in sufficient quantity in the menu, because beyond their effect on thermogenesis, they increase the sensation of satiety and partially protect the tissue Muscle degradation during weight loss.

Moving after a meal, such as walking , increases the metabolism that results from the thermal effect of food, and also results in energy expenditure.

Menus to lose weight: men and women

The following menus developed by SOSCuisine.com meet all the above recommendations.
To view the recipe and nutritional value, click on each dish or food.

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