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How to eat healthy to lose weight (diet menu)

To eat a healthy diet to lose weight definitely, you need to learn small tips how to reduce bread size and always use fillings such as egg, cheese or chicken to increase protein content and give more satiety.

These tips will help you have more freedom in your diet, and you can eat a little without getting fat, because your diet will be in balance. Here's how to prepare healthy meals that help you lose weight:

How to eat healthy to lose weight (diet menu)

1. The basis of lunch and dinner is vegetables

Vegetables should always be the main portion of lunch and dinner, as they will give you more satiety at the expense of fewer calories, helping you lose weight.

In addition, they are rich in fiber, vitamins and minerals, nutrients that will bring benefits such as improving bowel function, making your intestinal flora healthier and stimulating the body's metabolism and helping to detox the body, increasing energy and disposition.

2. Moderate Carbohydrates

Add only a small portion of carbohydrates, preferably wholegrain, to each meal, such as bread, pasta, rice, farofa, cakes and tapioca. When possible, use tricks such as making zucchini or peach palm heart noodles, cauliflower rice, or just eating salad and protein.

For snacks, 1 to 2 slices of brown bread is enough, as it will be accompanied by proteins such as egg, cheese or chicken, as explained in Tip 3. At lunch and dinner, 3 to 5 spoons of rice added to 2 spoons of beans is also a good amount to stimulate weight loss.

How to eat healthy to lose weight (diet menu)

3. Snacks should also have protein

It is very common for most people to eat only fruit, toast or bread with coffee for snacks, for example, but you should ideally vary more and bring protein to these meals, as they use more energy to digest and increase satiety.

So, some good examples of snacks are eating bread with 1 egg and 1 slice of cheese, eating whole natural yogurt with some cashews, making a crepe or eating 2 to 3 toast with chicken or tuna pate.

How to eat healthy to lose weight (diet menu)

4. Eat olive oil, nuts and seeds daily

These foods are rich in good omega-3 fats, which have anti-inflammatory, antioxidant action and increase satiety, helping the body to function better. This group also includes foods such as avocado, coconut, peanuts, almonds, peanut butter and nuts.

To include them in your diet, add a drizzle of olive oil to the lunch and dinner plates, and for snacks, eat 1 fruit with 5 to 10 nuts or a shallow spoon of peanut butter. Making avocado vitamins and using seeds to season the egg, chicken pate and salads are also good options.

How to eat healthy to lose weight (diet menu)

5. There is a limit of the fruits you eat, do not overdo it

Although they are healthy, fruits are also calories and easily digested, and do not much satiety. So instead of eating 2 or 3 fruits in one meal, it is best to eat 1 fruit with baked cheese, for example, or 1 fruit with nuts or plain yogurt, as this adds good fats and protein, leaving the meal more nutritious.

Healthy menu to lose weight

The following table gives an example of a 3-day menu to lose weight in an easy and healthy way:

MealDay 1Dy 2Day 3
Breakfast1 cup of unsweetened strawberry juice + 2 whole toast with 2 dessert spoons of ricotta and oregano chicken pate1 cup of whipped milk with 1 tbsp oatmeal, 5 strawberries and 1 tablespoon peanut butter1 slice of brown bread with cheese and an unsweetened latte
Morning snack2 slices of melon + 10 cashews1 mashed banana with 1 tablespoon of peanut butter (not to full)2 Slices of papaya with a teaspoon of chia seeds
Lunch/Dinner3 tablespoons brown rice with 1 small ladle of bean stock, 1 medium fillet (100 g) of grilled chicken breast and braised vegetable salad3 tablespoons brown rice mixed with corn, cherry tomatoes, chopped parsley and freshly sauteed watercress and 1 medium steak (100 g) of grilled fish1 serving spoon of whole-grain pasta with homemade tomato sauce, 1 can of tuna in water and sauteed broccoli
Afternoon snack1 plain natural yogurt with 1 honeycomb and 1 slice of cheese1 tapioca with 2.5 tablespoons of gum + 1 fried egg + unsweetened coffee1 fried banana with an egg and 1 slice of mozzarella cheese

In addition, to accelerating weight loss, it is also important to exercise regularly, as well as taking diuretic and thermogenic teas, which can help in burning fat. 

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