Weight Problems: Dietary Recommendations And Diet Menus

Dietary Recommendations And Diet Menus

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.


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

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
3 – Average energy density
1.5 to 4 Meat, poultry, egg, cheese, bagel, muffin, pizza, fries, vinaigrette, bread, pretzel, ice cream, cake

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-free 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 stable energy (as opposed to sugars that produce 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 account for at least 20% of total calories .

Quelques aliments riches en protéines

  • seafood
  • fish
  • lean meat
  • poultry
  • boisson de soya
  • lait, yogourt, fromage
  • nutritional yeast

4. Privilégier les fibres alimentaires

Les fibres alimentaires agissent de deux manières pour réduire l’appétit et favoriser le contrôle des calories. D’une part, elles ralentissent l’absorption du sucre dans le sang. D’autre part, elles gonflent en absorbant de l’eau et procurent ainsi à l’estomac la sensation d’être comblé.

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.

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