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Balanced Diet for Weight Loss

By Brenda Barron ; Updated July 18, 2017

A quick search for weight loss solutions will lead you to information about supplements, pills, expensive food programs and gym memberships. Most of these items are out of reach for the average consumer and even worse, for many these products don't even work. One of the best ways to achieve weight loss is by adopting and maintaining a balanced diet. It may not be the easiest approach, but it is certainly the most sustainable.


Adopting a balanced diet entails eating foods that provide your body with optimum nutrition. It will ideally consist of fresh vegetables and fruits, whole grains, low-fat dairy products, lean proteins and plenty of water. Though an individual's nutritional needs may vary, these are the basic categories that must be included in your menu in order for your diet to be balanced.

Balanced Diet & Weight Loss

Maintaining a balanced diet contributes to weight loss because you will be consuming the amount of calories, fat and cholesterol that is appropriate for your body. Combined with exercise, it is only natural then that you would start to lose weight while on this diet.


Sticking to a balanced diet with the ultimate goal of weight loss in mind is extremely beneficial. First of all, it reduces your chances of developing heart disease, high blood pressure and diabetes; it can also help control these conditions if you've already been diagnosed. Likewise, it helps to boost your self-confidence. As you start losing weight, you'll likely feel better about how you look in the mirror. Plus, eating a balanced diet just makes you healthier overall and promotes a regular digestive system, clears your skin and boosts your energy level.

Foods to Avoid for Weight Loss

When figuring out what foods to eat, you'll also need to pay attention to those that inhibit weight loss. Junk foods like chips, cookies, ice cream and cakes should probably hit the garbage bin. These foods are high in cholesterol, fat, sugar and salt, all of which lack nutrition and do not promote weight loss. Soda is another prime culprit, which can add as much as 500 extra calories to your diet a day when drunk regularly. Steer clear of high-fat meats as well like beef, which slows down your digestive tract.

Planning Menus

Creating a balanced diet for weight loss requires that you make a menu for the foods you'll eat on any given day. For breakfast, you might want to eat a low-fat yogurt and a piece of fruit, some whole-grain toast or a bowl of cereal topped with chopped strawberries. Lunch might be a tuna sandwich with light mayo, dill pickle relish, tomato, lettuce and whole-grain bread with some fresh fruit. Dinner could be salmon or chicken breast with roasted vegetables. At any given time throughout the day, a piece of fruit serves as a great snack, as do carrots and celery or whole-grain crackers. Finding variety when planning menus is the key to a balanced diet you can live with.

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