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Portfolio diet: Remove excess weight and prevent it from returning

This diet helps you to lose weight without compromising health and to maintain your target weight for a long term

diet - salad

The secret of Portfolio diet is not complicated calorie counting or starvation, but subtle, qualitative and gradual changes in your diet. Focus is on fruits and vegetables, of course, but also the cereals, vegetable oil, soy and legumes.

This diet helps you to lose weight without endangering your health and to maintain your target weight long term. Your results will depend on your choice of food. In short, the idea is to eat better, not less.

Key things that you need to follow:

1. Equilibrium

How to get rid of excess weight, Portfolio diet states that you should not deprive yourself, but should adopt a healthier diet. For example, eating meat is OK (preferably white meat), but you can not eat more than 4 times a week. To equilibrate and optimize your nutrition in it every day on a little more fruit, vegetables, fish and vegetable proteins (soy, legumes and whole grains).

2. Limit your intake of sugar

Refined sugar and foods containing it interfere with blood sugar and stimulate the body to sugar as fat depot. You have to solve the habit of reaching for that sugary foods gradually, eating natural foods instead of refined sweets (simple – natural beverages and dairy products, for example). Replace refined sugar for natural as well as honey, maple syrup or fruit (fruit sugar).

3. Start with replacements

Replace white flour products (bread, pasta) with those of an integrated or holistic flour. Replace refined grains (bread, pasta, rice, etc..) Whole grains, seeds and nuts. Replace processed foods (canned products) plain, cooked or raw food, animal and vegetable fats.

4. Move

30 minutes walking daily is the minimum. Try at least twice a week to practice more than an hour.

5. Meat replace with combination of legumes (lentils, chickpeas, beans, green beans, peas, etc..) And whole grains (brown rice, whole pasta, barley …). Drink soy, rice or oat milk instead of cow’s milk. Replace meat with soy products.

6. Add the fiber in your diet

May you enter into the habit of eating fruits and / or vegetables with every meal, and to the diverse fruits and vegetables. Eat more dried fruit and add bran to their food. Eat more “sticky” fibers. It is recommended that more oats and barley, a vegetable eggplant.

7. Give priority to unsaturated fatty acids

Saturated fatty acids – mainly of animal products (meat, butter, cheese, etc..) – Tend to clog the artery and increase the cholesterol, while the unsaturated fatty acid lower the blood cholesterol level. Polyunsaturated fatty acids found in vegetable oils such as safflower oil, corn and soybeans, and flax oil, Canadian rapeseed (canola). The olive oil is dominated by mono-unsaturated fatty acids (oleic acid) which are essential (can body is only to create a), but they also have positive effects on human health.

8. A handful of nuts per day

The survey respondents were eating almonds, but any nuts will do – walnuts, chestnuts, peanuts, hazelnuts, pistachios, Brazil nuts, Indian and Japanese walnuts … Eat them in between meals.

 

Photo by with wind / CC BY

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