Daily balanced nutrition pyramid for people who want to lose weight

This is an automatically translated article.

Nutrition pyramid is one of the leading standard nutrition models, recommended by nutritionists to be applied to different audiences, from children to the elderly. In particular, the nutritional pyramid model used for people who want to lose weight often provides a much more effective weight control effect than other "outdated" dietary models without causing adverse health effects. .

1. Why are temporary diets not effective for weight loss?

One of the reasons why diets don't work for weight loss temporarily is because dieters often find it difficult to stick to them. The reason in this diet forces dieters to give up consuming many of the foods they love. On the other hand, the temporary diet is nutritionally unbalanced.
Researchers have said that if a diet is too low in carbohydrates, it will make the body susceptible to deficiency of important vitamins (especially B vitamins) and essential fiber. In addition, if the diet is too low in fat, the body does not get enough fat-soluble vitamins and other important fatty acids.
Overall, nutritional deficiencies can lead to many health hazards. And they can also become a reason for some people to overeat. Some scientists have speculated that a diet that doesn't contain all of the nutrients your body needs will cause you to overeat or keep eating until you've had enough of them.
So what should dieters to lose weight do? There are so many great tips to lose weight in a safe, effective, and nutritionally sound way these days, among them must be mentioned the nutrition pyramid established by the United States Department of Agriculture (USDA).
SEE ALSO: The biggest weight loss diet that works for real weight loss?

2. Overview of the nutrition pyramid for people who want to lose weight

The implementation of a pyramidal diet is recommended for people who want to lose weight to achieve the following goals:
Prevent your continued weight gain Reduce your current weight until when you reach the desired weight Maintain a reasonable and sustainable weight after weight loss The daily balanced nutrition pyramid model for people who want to lose weight has been carefully calculated by researchers Be careful about the amount you need for each certain food you use.
Nutrient pyramid has a model and structure similar to a pyramid, divided into 4 parts, the size of each part will become larger from the top to the bottom of the tower. In it, each part of the pyramid will correspond to the group and amount of food that your body takes in.
At the top of the tower will represent foods that contain a lot of fat and sugar. If you want to lose weight and prevent obesity and other disorders, you should limit your consumption of this food group. The second group includes foods that are high in dairy and protein, which you should consume in moderation to provide enough energy for daily activities without causing you to gain weight. Another food group represented in the next section of the nutrition pyramid are vegetables and fruits. Finally, there are grains and nuts, which are also the foods that you should include the most in your diet.
MORE: 14 healthy breakfast foods to help you lose weight

3. Food groups in the nutrition pyramid for people who want to lose weight

Below are detailed information about the food groups classified in the nutritional pyramid recommended for those who are trying to lose weight.

3.1. Food group of grains and nuts

Nutritionists recommend that not only people who are losing weight but most of us should consume this food group in the most quantity of any food. Because this group provides a lot of energy for the body, they contain important nutrients such as fiber, protein, B vitamins, calcium, carbohydrates and minerals.
This food group is considered the main source of ingredients for the daily meals of people who lose weight. Every day, you should consume about 6-11 servings of whole grains and nuts to ensure that energy is provided for the body's activities, and at the same time, promote metabolism and enhance metabolism. function of the digestive system.
The nutrients in this healthy food group do not make you gain weight or obesity, but on the contrary, it helps you control your weight in a reasonable and effective way. This is also the top goal of those who are taking measures to lose weight. You should consume more of some foods in the grains and seeds group, such as whole grains, millet, rice, oats, bread or corn. Typically, a serving for the cereal and grain group will include: 1 bread, 1 cup of rice, 1 cup of oats.

3.2. Group of fruits and vegetables

This food group is really good for your health. If you consume a lot of fruits and vegetables every day, you will significantly improve the "unpleasant" areas of fat such as thigh fat, belly fat or arm fat. On the other hand, in vegetables and fruits often provide a large amount of nutrients such as vitamins, fiber, iron, minerals, antioxidants, potassium and folate.
The recommended servings of fruits and vegetables in the nutrition pyramid are usually 3-5 servings of vegetables combined with 2-4 servings of fruit per day. You should also divide the meals evenly at each appropriate time of the day.
One serving of vegetables would include:
1 sweet potato or medium-sized potato Half a sweet potato Half a bowl of raw or cooked vegetables 3/4 cup of green vegetable juice One serving eating fruit would include:
1 medium sized orange, apple or banana Half a cup of chopped fruit 3/4 cup of fruit juice

3.3. Food groups high in protein

The food group contains a lot of protein, also known as the bodybuilding group because they are rich in valuable nutrients, which help promote the strength of the bones, muscles and other organs of the body, such as fiber, vitamin A, vitamin B12, calcium, fiber, protein and calcium. Protein not only helps strengthen resistance but also helps the body maintain and protect vital functions. People who lose weight should consume about 4-6 servings of high-protein foods per day. In general, one serving of protein-rich foods is equivalent to:
About 40g of fresh cheese One egg Fish fillet (80 – 120g) A moderate amount of nuts and dried fruit Pork or chicken ( 65 – 100g)

3.4. Food group high in fat, sugar and salt

This is the food group that is placed at the top of the nutrition pyramid for people who want to lose weight. This means that you should consume them in the least amount of the other food groups. In fact, if you eat a large amount of food groups containing a lot of sugar, salt and fat, it can lead to problems such as overweight, obesity, diabetes, heart disease, high blood pressure and increased cholesterol levels in the body. blood.
However, this is also the food group that many people love, especially young people. Foods that fall into this group typically include pizza, fizzy drinks, burgers, fries, or fried chicken. For those who are looking to lose weight, it is necessary to control the amount of this food group strictly, only eating in moderation. Specifically, you should eat no more than 4 servings of foods rich in sugar, salt and fat per day. Each serving will include: 1 tablespoon of oil or butter and 1 teaspoon of sugar or honey.

4. Things to keep in mind when applying the nutrition pyramid to lose weight

Following the nutrition pyramid will not only help you lose weight, but also achieve long-term effects. However, in the process, you need to keep a few things in mind:
Choose the right foods: In each food group on the nutrition pyramid, you should carefully choose the type and quantity of food. appropriate products for your weight, age, sex or health status. In addition, you should combine the use of a variety of foods in each group to help the meal not be boring and still ensure adequate nutrients. Eat small meals: You should break up your main meals into small meals throughout the day. This will help you limit hunger and reduce hunger, and provide the necessary energy for a long day. Eat slowly and chew thoroughly: This is an effective way to help the stomach absorb and digest food more efficiently. This also helps you feel fuller for longer, avoiding overeating. In addition to strictly following the recommendations of the nutrition pyramid, those who want to lose weight should also actively change to a healthier lifestyle, exercise regularly to maintain shape and a supple health.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com