Overly restrictive diets that promise a weight loss in record time Not only do they not work, but they also tend to cause the dreaded rebound effect. For bet on a healthy diet that helps to lose weight in a healthy way, harvard university has unveiled a type of dish that should not be missing from your dinners to lose weight in a healthy way.
The dish that cannot be missing in your dinners to lose weight according to Harvard
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The dish we are going to talk about is a dish that has been determined by the nutrition experts from the Harvard School of Public Health and the editors at Harvard Health Publications.
An ideal dish for you to include at least two or three times a week in your dinners and lunches and that will be your great ally to lose weight. We tell you what ingredients it should be composed of the ‘Harvard plate’.
Harvard Dish Ingredients
Half of the plate should be vegetables: What Harvard experts recommend is to incorporate vegetables and fruits into the plate and that there is enough variety between them. Of course, they emphasize that potatoes are not classified as vegetables in this dish, due to their negative effect on sugar.
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A quarter of the plate will have to be hydrates: whole and intact grains (whole wheat, barley, wheat grains, quinoa, oats, brown rice…). These types of grains have a moderate effect on the sugar level in the body compared to other refined grains.
The other quarter will be protein: fish, chicken, legumes, nuts… All of them are healthy and versatile sources of protein. You can mix them and include them in salads or combine them with vegetables. The recommendation is that we always avoid red meat, processed meat and sausages.
Other healthy tips to accompany the Harvard dish
Harvard experts have not stopped there. In addition to coming up with this healthy platehave also determined a series of tips to take into account when accompanying it at dinner:
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Cut out sugary drinks: Opt to drink water, coffee or tea and eliminate sugary drinks. Also limit the consumption of milk and milk products to one or two servings per day. As for the juice, a small glass a day is enough.
Exercise and get active: Not only is eating healthy and balanced important, but ensuring an active lifestyle and getting daily exercise is also key to ensuring good health and a healthy weight. So feel free to combine both.
Use healthy oils: use healthy vegetable oils such as olive oil, soybean, corn, sunflower… On the contrary, avoid partially hydrogenated oils with unhealthy fats. Remember that “low fat” does not mean “healthy.”
Why do women have a higher percentage of body fat?
After discovering the star and healthy dish that cannot be missing from your lunches and dinners, you may wonder why women tend to accumulate a higher percentage of fat. Regarding this, we anticipate that there are several reasons why women we have a percentage of body fat greater than men. But one of the main reasons is found in hormonal differences. And it is that women have higher estrogen levelssomething that can contribute to a greater accumulation of body fat.
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On the other hand, estrogen can also influence fat distribution, causing women to store more fat in the area of the thighs. hips, thighs and buttocks.
On the other hand, women have on average between 6% and 11% more body fat than men. One of the main reasons has to do with the fact that women can get pregnant and it is precisely that body fat that serves as a energy source to feed the baby itself of your reserves.
The importance of losing weight steadily and gradually
Although we have highlighted these keys to lose weight effectively and quickly, recommended by Harvard, it is important to note that weight loss should always be a gradual and steady processif what you want is to achieve lasting goals.
But above all, never forget to first consult a health professional before beginning any diet or exercise plan to lose weight in a healthy way.
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