Your Guide to
a Balanced Diet

1. The Basics of a Balanced Diet

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What is a Balanced Diet?

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How to Build Balanced Breakfasts, Lunches, and Dinners

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The Best Snacks to Eat Between Meals

2. What to Eat on a Balanced Diet: Essential Macronutrients and Foods

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Protein 101: Sources, Daily Intake, and Role in the Body

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Fats 101: Sources, Daily Intake, and Role in the Body

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Carbohydrates 101: Sources, Daily Intake, and Role in the Body

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Fiber 101: Sources, Daily Intake, and Role in the Body

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How Much and What Should You Really Drink?

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Foods to Reduce on a Balanced Diet and Why

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Healthier Alternatives to Your Favorite "Unhealthy" Foods

3. Combining a Balanced Diet with Exercise for Weight Loss Success

4. Intermittent Fasting & Balanced Diet

5. Life Hacks of a Balanced Diet

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Busting the Myths about Healthy Cooking Methods

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Why You Must Include Fruits and Vegetables in Your Diet

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Spices: Which to Choose and Which to Avoid

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Can Meal Prepping Speed Up Your Weight Loss?

1. The Basics of Balanced Diet

1.1 What is a Balanced Diet?

The main idea of a balanced diet is to ensure your body receives all essential nutrients in optimal amounts and proportions.

In other words, the food you eat throughout the day should be carefully balanced with macronutrients (proteins, carbohydrates, and fats) and fiber.

The benefits of a balanced diet

• Helps to maintain a healthy weight

• Improves skin health

• Increases energy and vitality

• Lowers LDL cholesterol and blood pressure

• Supports heart health

• Boosts mental well-being

Why choose a balanced diet for weight loss?

A balanced diet is one of the most effective ways to lose weight without feeling deprived. It focuses on nutrient-dense foods like lean proteins, whole grains, and colorful vegetables, helping you stay full longer while reducing unnecessary calories.

For example, swapping a burger and fries for a grilled chicken salad with avocado, quinoa, and mixed greens can leave you just as satisfied but with fewer calories and more nutrients.

While you might believe exercise alone is the key to weight loss, research indicates that successful weight loss is nearly impossible without a proper diet. A study found that "Diet-only interventions typically produce a weight loss of about 10.7 kg, compared to just 2.9 kg with exercise alone." However, combining diet and exercise offers the most effective, long-term results.

Tips on getting started with a balanced diet

Establish regular meals.
Your daily menu should comprise three main meals—breakfast, lunch, and dinner—and one or two snacks, such as a mid-morning or afternoon bite. Don't skip breakfast. It replenishes your energy after overnight fasting and fuels your brain for focus and productivity.

Reduce processed foods and added sugars.
Processed foods are high in hidden sugars, unhealthy fats, and extra salt, hindering healthy weight management. Cutting back on these foods reduces your calorie intake naturally while boosting the quality of your nutrition.

Plan your meals.
On the weekend, spend time planning your meals for the upcoming week. If your schedule is busy, consider prepping meals in advance and storing them in the fridge. This preparation ensures that you have healthy meals on hand, which can prevent the temptation to choose unhealthy snacks when you're hungry.

Stay hydrated.
Estimate your daily fluid intake based on your body weight, with around 30 ml per kilogram as a guideline. Drinks such as water, unsweetened tea, and coffee count toward this amount, while sugary drinks and alcohol should be avoided.

Monitor your calorie intake.
Use an app or food journal to track your daily calorie intake, aiming for a caloric deficit if weight loss is your goal. However, be mindful to maintain balanced nutrition to support your overall health.

1.2 How to Build Balanced Breakfasts, Lunches, and Dinners

A balanced diet is based on the following principle: each meal should be "complex." This means it should contain the main macronutrients: proteins, fats, slow carbohydrates, and fiber sources.
This principle applies to both main meals and snacks.

But how do you determine the right amount of each macronutrient in a meal?
Here, the "balanced plate" principle comes to the rescue.

For a 3-meal diet, the ideal distribution should look like this:

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Breakfast:
1/3 protein (eggs, cottage cheese, fish, lean meat), 1/3 vegetables and greens, 1/3 carbohydrates (mainly "slow" ones: old-fashioned rolled oats, whole grain bread, quinoa)

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Lunch:
50% of the plate - vegetables and greens, 25% protein (chicken breast, turkey, fish, eggs, legumes, tofu), 25% "slow" carbohydrates (durum wheat pasta, whole grain bread and cereals, e.g., couscous, wild rice)

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Dinner:
1/3 protein (eggs, low-fat cottage cheese, fish, stewed, baked or boiled meat, seafood), 2/3 vegetables (salad and cooked vegetables)

When looking at the contents of a balanced plate, you may have a logical question: what about fats and fiber? The answer is that they are included in a balanced plate! While fiber is found in many slow carbs, fat is found in many protein sources such as eggs and meat. If no sources on your plate include fats, you can add a small amount (such as a drizzle of olive oil or a sprinkle of nuts or seeds).

Notes:

When building a balanced plate, remember that some foods contain more than one macronutrient. For instance, legumes provide both carbs and protein. So, if you're using legumes as the main protein source for your meal, you may not need to add a separate carbohydrate.

If you feel hungry between main meals, "healthy" snacks containing two or more macronutrients can help. For instance, eating just one fruit as a snack is not enough. It would be better to accompany it with a few nuts or make a smoothie and add greens, vegetables, and seeds.

Remember to drink enough water throughout the day. Thirst is often mistaken for hunger, and you might eat "something tasty" instead of having a glass of water.

How to build a balanced breakfast?

For breakfast, aim for 1/3 of a protein component, 1/3 of vegetables and greens, and 1/3 of carbohydrates (primarily "slow" ones) on your plate.

Remember forget to include some healthy fats in your breakfast. For example, you can have a small piece of salmon, which gives you both protein and good fats. Or, you can add a few nuts while being mindful of your overall calorie intake.

Examples of balanced breakfasts:

An omelet (protein) with vegetables (fiber-rich carbs) and a slice of whole grain bread ("slow" carbs).

Scrambled eggs (protein) with cheese (protein+fat) on a whole grain toast ("slow" and fiber-rich carbs) with veggies (fiber-rich carbs).

Smoked salmon (protein, healthy fats) with veggies, and quinoa ("slow" carbs).

Notes:

Add fruits and berries as carb sources to your breakfast plate.
While most aren't "slow" carbs, they're rich in vitamins, minerals,
and fiber. These nutritious additions boost digestion and support immunity.

Begin your day with a glass of water.
It helps awaken your body and prepare for the day ahead. You can add a lemon slice or mint leaves for extra flavor if you want. For improved digestion, consider adding a tablespoon of apple cider vinegar to your glass of water.

Try to have breakfast within an hour after waking up.
This can jumpstart your metabolism and regulate hunger hormones, potentially improving appetite control.

Steer clear of simple carbohydrates like white bread or sugary cereals.
Opt for whole-grain alternatives such as rolled oats, buckwheat, or quinoa. These provide sustained energy and help stabilize blood sugar levels.

How to build a balanced lunch?

For lunch, aim to fill half your plate with vegetables and greens, a quarter with protein, and a quarter with "slow" carbohydrates. Remember to include a small dollop of healthy fats as well.

The main components of a balanced lunch

Vegetables and greens (leafy lettuce, spinach, cucumbers, asparagus, tomatoes, broccoli) should make up half of your balanced lunch. Rich in vitamins, minerals, and fiber, they promote good digestion. Mix various types to maximize nutrient intake.

Protein is essential for muscle maintenance and recovery. For the protein component, opt for lean sources such as chicken breast, fish, turkey, or tofu.

Carbohydrates provide energy, so include complex "slow" carbs like brown rice, quinoa, bulgur, or whole-grain pasta. These offer a gradual energy release and help stabilize blood sugar levels.

Don't overlook healthy fats. Olive oil, avocado, nuts, and seeds are excellent sources that support heart and brain health. Try adding nuts to your salad or using avocado as a side dish.

Examples of balanced lunches:

Grilled chicken fillet (protein) with veggie salad (fiber-rich carbs) and quinoa ("slow" carbs), drizzled with olive oil (healthy fats).

Brown rice ("slow" carbs) with fresh vegetable salad (fiber-rich carbs) and salmon (protein+healthy fats).

Turkey (protein) and sweet potato ("slow" carbs) bowl with steamed spinach (fiber-rich carb) and a handful of walnuts (healthy fats).

How to build a balanced dinner?

A well-balanced dinner should consist of vegetables and lean protein. Aim to fill 2/3 of your plate with vegetables and 1/3 with protein.

What are the best foods for dinner?

Focus on non-starchy vegetables. Fresh salads or cooked vegetable, sides are excellent choices.

Prioritize proteins, which are essential for the body's recovery after a long day. Opt for lean meat, fish, eggs, or tofu. These foods promote satiety and support muscle repair.

Include a bit of healthy fats. A drizzle of olive oil, avocado, or a sprinkle of sesame seeds enhances vegetable vitamin absorption and adds flavor to your meals. They also benefit heart health and mood.

What foods should you avoid at dinner?

Red meat (steaks or pork chops).

High-fat foods (fried foods, nuts and seeds in excess).

Carbohydrate-rich foods (grains, fruits, dried fruits). However, if you exercise intensively and need carbs, choose complex ones. Whole grains like quinoa, brown rice, or whole wheat pasta provide sustained energy and help stabilize blood sugar. They curb late-night snacking and fuel your body for the evening.

Examples of balanced dinners:

Tofu stir-fry (protein) with bell peppers and spinach, sprinkled with sesame seeds (healthy fats).

Baked chicken breast (protein) with roasted Brussels sprouts and cauliflower. You can drizzle the veggies with olive oil for healthy fats.

Shrimp (protein) and zucchini noodles with a mixed green salad. A drizzle of olive oil in the salad dressing (healthy fats).

Aim to eat dinner at least 3 hours before bedtime (ideally by 6:00-7:00 PM). The ideal interval between dinner and the next day's breakfast is 12-14 hours.

If you feel hungry after dinner, ensure it's genuine physical hunger, not emotional hunger or thirst. If it's truly physical hunger, have a small, balanced meal. Ideally, this should include protein (meat, fish, cottage cheese, low-fat yogurt) and vegetables and be modest in size.

We also suggest reviewing your daily diet in the evening. This practice helps you identify what might have caused your hunger (e.g., insufficient main meals or lack of protein) and make necessary adjustments to prevent similar situations.

1.3 The Best Snacks to Eat Between Meals

We often mistake unbalanced snacks for "healthy" ones and then wonder why our weight is increasing. Take granola with dried fruits, for example. While considered "healthy," it's high in sugar and carbohydrates but low in protein and healthy fats. Such a snack leads to blood sugar spikes and quick hunger pangs.

So, what is a "healthy" balanced snack in that case?

This is a "complex" meal containing the main macronutrients: protein, fat, slow carbohydrates, and fiber sources.

Examples of balanced snacks:

Hummus (protein + healthy fat + fiber) with vegetable sticks ("slow" carbs, fiber).

Cottage cheese (protein) with sliced pears ("slow" carbs, fiber) and a small handful of nuts (healthy fats).

Turkey (protein) and avocado (healthy fats) roll-ups (whole grain tortilla, "slow" carbs) with spinach (fiber).

An optimal eating regime typically includes three meals with at most one or two snacks.

If you're transitioning to a three-meal diet or trying intermittent fasting, snacks can help manage hunger during the adaptation period.

The ideal snack time is 2–3 hours after breakfast or lunch. For instance, if you have breakfast at 9 AM, a morning snack at 10–11 AM works well. If lunch is at 1 PM, an afternoon snack around 3–4 PM is suitable.

For those who exercise, a light protein-carbohydrate snack 40–60 minutes before or 30–40 minutes after a workout can be beneficial.

However, having a full meal with complex carbohydrates 2–2.5 hours before exercising is crucial.

Which foods should you choose for a balanced snack?

Nuts and seeds. Almonds, walnuts, or chia seeds are rich in protein and healthy fats. As these foods are high in fats, consume them in moderation to avoid gaining weight.

Fruits: apples, pears, and berries. They are packed with vitamins, minerals, and fiber. Be cautious with high-fructose fruits like grapes and melons, as excessive sugar intake can lead to weight gain.

Yogurt. Plain, sugar-free varieties are rich in probiotics and protein.

Vegetables: carrots, celery, and cucumbers with hummus. They offer fiber and antioxidants.

Whole grain crackers with avocado. It is an excellent source of fiber and healthy fats.

Meat, fish, seafood: chilled turkey fillet (oven-baked in a bag), natural ham without additives, canned fish in its own juice, or lightly salted red fish. Prepare these in advance for convenience.

Feel free to combine these foods in your balanced snacks.

Remember to snack mindfully and only when truly hungry. Don't use food to cope with emotional difficulties or boredom.

2. What to Eat on a Balanced Diet: Essential Macronutrients and Foods

2.1 Protein 101: Sources, Daily Intake, and Role in the Body

Why does your body need protein?

Protein builds and repairs muscles, maintains healthy skin, hair, and nails, and strengthens immunity. Moreover, protein helps you feel satiated longer, reducing the urge to snack.

For those aiming to lose weight, protein is particularly important as it helps preserve muscle mass, boost calorie burning, and control appetite.

Protein sources can be both plant-based and animal-derived.

• The primary animal sources of protein include meat, fish, eggs, and dairy products. These foods contain all the essential amino acids.

• Plant-based protein sources include legumes (beans, lentils), nuts, seeds, and soy products like tofu and tempeh. Many plant proteins lack sufficient quantities of all amino acids, so combining them is necessary to obtain a complete amino acid profile.

How much protein should you consume daily?

According to the American Dietetic Association (ADA), the recommended daily protein intake for an average sedentary adult is 0.8 grams of protein per kilogram of body weight .

However, this amount may vary based on age, gender, physical activity level, and overall health.

For example, while an athlete or highly active individual may require 1.5–2 grams of protein per kilogram to support muscle recovery and energy, an older woman needs 1–1.2 grams per kilogram to compensate for age-related muscle loss.

Important! Monitoring your protein intake is crucial to ensure you're consuming enough

Inadequate protein intake can lead to hair, nail, and skin problems, muscle loss,and increased fatigue, affecting overall health and physical performance.

The list of main protein sources

There are numerous sources of high-quality protein. Let’s take a look at the ones you should include in your diet.

Which meat to choose?

If you aim for weight loss, opt for leaner meats with higher protein and lower fat content. Chicken and turkey breast are excellent choices. Chicken dark meat, pork, and lamb have higher fat content but can still fit into a balanced diet if portioned appropriately.
Include red meats of your choice (beef, veal) 1–2 times a week. They are excellent dietary sources of iron.

Eggs

Eggs are a highly nutritious and weight-loss-friendly food. Research suggests that having eggs for breakfast may help reduce feelings of hunger compared to having cereal.

Which fish and seafood to choose?

While white fish is often considered weight loss-friendly, don't overlook fatty fish. Fatty fish (salmon, trout, mackerel) are rich in omega-3 fatty acids that improve metabolism, promote fat loss, and support long-term weight control.

Which fermented dairy products & cheeses to choose?

Opt for products without additives, fillers, or sugar, and avoid low-fat fermented milk products.

Limit cheese consumption to 40–50 grams per day, as it is high in fat content and calories.

Which plant protein sources to choose?

Be mindful of portion sizes with nuts due to their high fat content, as excess calories may lead to weight gain.

Note that legumes are rich in both protein and carbohydrates. When you include legumes in your breakfast or lunch, there's no need to add extra carb-containing foods to your meal.

Other protein sources

Preserves (without oil) - squid, mussels, shrimp. It's preferable to prepare preserves yourself from frozen seafood to control salt and preservative levels.

Canned foods (in own juice) - squid, pink salmon, chum salmon, tuna.

Protein supplements (concentrate, isolate, hydrolysate)

Offal (chicken, pork, beef liver; beef and pork heart; chicken/turkey gizzards and hearts)

Which protein sources should you limit?

Processed meat products: Sausages, cold cuts, ham, and all store-bought meat products and prepared foods.

Dairy products: Cream, yogurts and cottage cheese with additives (containing sugar), mayonnaise, mayonnaise-based sauces, sour cream, and low-fat fermented milk products.

Milk: Cow's, goat's, and soy (limit to no more than 50 ml per day in coffee/tea).

Yeast and starch.

Fish (heavily salted, cold, and hot smoked): Herring, sprat, and capelin.

Armed with this knowledge, you can now efficiently shop for products with optimal protein content.

2.2 Fats 101: Sources, Daily Intake, and Role in the Body

Why does your body need fats?

When it comes to maintaining a balanced diet, especially for weight loss, fats are often overlooked — or worse — avoided. But the truth is, healthy fats are crucial for your body to perform at its peak.

Here are just a few benefits that fats can offer:

• Help cells grow and repair

• Maintain healthy, elastic skin

• Boost brain function

• Support reproductive function

• Boost metabolism

• Serve as a top energy source

• Reduce inflammation

• Help absorb fat-soluble vitamins

How much fat should you eat, and what types?

The daily recommended fat intake may vary based on your individual energy needs but generally ranges from 60 to 80 grams. To ensure sustainable weight loss, it’s better to reduce fat intake to 50-65 grams.

There are three main types of fats: saturated fats, unsaturated fats, and trans fats.

Saturated fats are typically solid at room temperature and are found in animal products like meat and dairy.

Unsaturated fats (often called "healthy fats"). They come in two forms: monounsaturated (found in olive oil, avocados, and nuts) and polyunsaturated fats (fish, flaxseed, and walnuts).

Trans fats. These are artificial fats created through hydrogenation and are found in many processed foods (potato chips, deep-fried foods, cakes and pastries, and fast foods).

Here's a friendly reminder: steer clear of trans fats, moderate your intake of saturated fats, and opt for essential polyunsaturated fats instead.

Don't fear that fats will sabotage your weight loss journey. Healthy fats from nuts, seeds, and avocados are actually powerful allies. They curb hunger, boost metabolism, and provide essential nutrients that optimize your body's fat-burning potential. Just remember—moderation is key.

The list of primary fat sources

Ideally, about 75% of your dietary fats should come from vegetable oils, and 25% from animal sources.

Notes:

Macadamia nuts and walnuts have the highest fat content among nuts, with significant protein and carbs.

Chia seeds and flaxseeds provide a balance of fats, protein, and complex carbohydrates.

Opt for unrefined, cold-pressed oils with a short shelf life, packaged in glass bottles. Be mindful that oils oxidize when exposed to air for long periods. When selecting an oil bottle, consider its size—aim to use it within 2–3 months of opening.

Notes:

The Dietary Guidelines for Americans 2020-2025 (DGA) recommend that individuals limit their saturated fat intake to less than 10 % of daily calories.

Eat fatty meat (beef, lamb) at most 2 times a week.

Limit chicken yolks to no more than 3 per day.

Butter and ghee butter should have a 73–83% fat content and be natural without additives. Recommended intake is no more than 20–30 grams per day.

However, not all fats are equally beneficial. Here’s a list of fats we recommend to avoid.

Which fatty foods should you avoid?

Store-bought mayonnaise 50%. You can rarely include homemade natural mayonnaise in your diet.

Any cream, margarine.

Processed and soft cheeses. You can consume blue cheeses rarely.

Candied nuts/seeds.

So, the main takeaway is: don't be afraid to eat fats, just choose the right ones to keep yourself fit.

2.3 Carbohydrates 101: Sources, Daily Intake, and Role in the Body

Why does your body need carbs?

Carbs are our primary energy source, and there are two major types of them: complex and simple.

Simple carbohydrates (or, simply put, sugars) found in sweets, fruits, and drinks can rapidly raise your blood sugar levels, giving you a quick burst of energy . You should be careful with them, as too much can cause your blood sugar to spike and dip, leaving you tired and moody.

Complex carbohydrates in whole grains such as oats, barley, brown rice, and legumes like lentils and beans offer a steady energy source . They help you feel full for longer and keep your blood sugar steady. Fiber, a type of complex carbohydrate, is excellent for digestion and keeping your gut healthy. Plus, it helps to support your heart's functioning.

How much carbs should you eat?

According to the Dietary Guidelines for Americans, the recommended daily carbohydrate intake should be around 45–65% of the total caloric consumption.

For example, if you consume 1,500 calories per day, carbohydrates should make up 675–975 calories, which is equivalent to 170–240 grams of carbohydrates per day.

While this is a general guideline, this amount may vary based on factors such as age, sex, health, and level of physical activity.

What types of carbs should you eat?

To meet your weight loss goals, it’s vital to prioritize complex (slow) carbohydrates. They are digested slowly, offering sustained energy and prolonged satiety.

However, some simple carbs—primarily fruits and berries—are also suitable for a balanced diet. They're rich in fiber and nutrients, low in calories, and can provide sustained energy without causing significant blood sugar spikes.

Which carb sources to choose?

Grains. Rolled Oats, Bulgur, Amaranth, Buckwheat, Quinoa, Brown/Wild Rice, Millet, Barley, Wheat Groats, Sorghum, Barley Groats

Pasta Made from Durum Wheat. Spaghetti, Fusilli, Penne, Linguine, Macaroni, Farfalle (Bow Tie)

Legumes. Peas, Lentils, Black Beans, Pinto Beans, Kidney Beans, Chickpeas. Eat them at most 1-2 times a week.

Vegetables. Greens (celery stalks, parsley, dill, sorrel), Leafy Lettuce (all kinds), Spinach, Cucumbers, Radishes, Radish, Zucchini, Asparagus, Tomatoes, Green Onions, Bell Peppers, Turnips, Eggplant, Broccoli, Cauliflower, Napa Cabbage, White Cabbage

Vegetable mixes (frozen). Opt for mixes with a small amount of green peas, red beans, carrots, and corn.

Fruits. Avocado, Passion fruit, Apricot, Nectarine, Plums, Citrus Fruits (e.g., Oranges), Apple, Pomegranate, Pear, Pineapple, Dried Apples.

Berries. Strawberries, Raspberries, Blackberries, Blueberries, Cranberries. The recommended total amount of fruits and berries per day is not more than 300–400 grams. It's better to consume them after the main meal or add them to a snack with a protein component.

Potatoes: young, boiled, baked, or in their skins. Eat them at most 1-2 times a week.

Mushrooms: any (fresh, frozen). You can eat mushrooms often (up to 200–300 grams per day) since they're rich in fiber and light in calories. For better digestion, chop them finely.

Other: whole grain crispbreads, olives, capers, pickled vegetables, sauerkraut (not more than 150–200 grams per day).

2.4 Fiber 101: Sources, Daily Intake, and Role in the Body

Why does your body need fiber?

Fiber is a complex carbohydrate that our bodies can't completely digest, and that's precisely what makes it so great! As it travels through our digestive system, it helps to clean and keep our intestines healthy, acting like a "brush" that sweeps away toxins and waste, enhancing digestion and preventing constipation.

On top of that, fiber is key to keeping our blood sugar levels stable. Eating fiber slows down the absorption of sugars, which helps avoid those sudden spikes in glucose levels after eating. This is particularly important for those with diabetes or at risk of developing it.

Fiber also helps in managing weight. Foods rich in fiber make us feel full for longer, which can reduce the urge to snack or overeat. This is great for anyone keeping an eye on their weight or trying to shed some pounds.

How much fiber should you have daily?

The general daily fiber intake recommendation by the Academy of Nutrition and Dietetics varies based on age and gender:

• Women under 50: 25 grams per day

• Women over 50: 21 grams per day

• Men under 50: 38 grams per day

• Men over 50: 30 grams per day

It's crucial to gradually increase your fiber intake if it was previously low. Your intestines, especially their microflora, need time (2-3 weeks) to adjust to these changes. Adding more fiber can lead to symptoms like bloating and gas.

Why does your body need fiber?

There are two types of fiber - soluble and insoluble. Insoluble fiber (roughage) boosts intestinal movement and is good for colon health, while soluble fiber lowers cholesterol, improves blood sugar levels, and helps stay fuller longer.

Here is a table featuring the most fiber-rich foods.

Notes:

If you're not eating enough vegetables, you can add fiber and bran to your diet by purchasing them as supplements. Just make sure to buy ones without additives. You can also use loose fiber in recipes where it fits, like in smoothies or healthy baking.

When cooking fiber-rich foods (like vegetables, whole grains, and pasta), aim for al dente (that is, reduce cooking time). You can reduce cooking time gradually to help your intestines adjust.

Keep in mind that cooking at high temperatures for too long increases the glycemic index of foods, turning "slow" carbs into simple ones and reducing their benefits.

2.5 How Much and What Should You Really Drink?

How much should you drink daily?

Maintaining a proper drinking regimen is vital for weight loss and overall health, as the most biochemical reactions in the body involve water.

Your daily liquid intake can include pure water, unsweetened tea and coffee, broth-based soups, etc. However, plain water should be your primary source of liquid.

The daily water intake formula is:

It's also essential to consider conditions and the body's needs that increase fluid expenditure, such as increased sweating (from exercise or living in a hot climate) and lactation in women. In such situations, you can drink an extra 500-600 ml of liquid.

Many people think that drinking a lot of water causes swelling. However, this is a common misconception, as fluid can accumulate in the body's tissues despite insufficient consumption. In other words, the less water we drink, the more fluid our body stores. This leads to swelling, stool problems (constipation), infrequent urination, bile thickening, and impaired bile flow.

The consequences of insufficient water consumption

What drinks should you include in your diet?

• Plain drinking water with additives: lemon, mint, ginger, or berries.

• Sparkling water without sugar. Consume in moderation, up to 2-3 glasses a day.

• Tea: black, green, herbal, buckwheat, matcha.

• Table mineral water. Drink up to 2-3 glasses a day.

• Black coffee.

Aim to drink natural coffee without sugar, 1-2 cups daily (in the first half of the day and before 4 PM). If you tolerate caffeine well (you don't feel excessive stimulation afterward), you can drink up to 3-4 cups daily. If you usually drink coffee with milk, initially, it's acceptable to add up to 30-50 ml per cup. Gradually, reducing milk consumption or replacing it with quality plant-based options (coconut, nut "milk") is advisable.

Do not include coffee (and strong black tea ) in your daily fluid intake count.

Drinks to exclude or significantly reduce

Milk. It's better to exclude it and replace it with plant-based options.

Fresh juices. Such drinks are high in sugar and cause a rapid spike in blood sugar. It’s better to eat whole fruits instead.

Alcoholic and low-alcohol drinks.

Sweet nectars, sweet carbonated drinks, and lemonades.

Many believe that Cola Zero and Pepsi Zero are good options for a balanced diet. However, this is a dangerous misconception. They contain a pH regulator (phosphoric acid), which negatively affects the body when consumed frequently, specifically by removing calcium from the body and weakening bone tissue. These drinks also contain "questionable" sweeteners (sodium cyclamate, acesulfame potassium).

2.6 Foods to Reduce on a Balanced Diet and Why

When choosing foods, prefer natural options without harmful food additives, questionable preservatives, flavor enhancers, colorants, low-quality fats, excess salt, and sugar. Below is a list of foods worth saying "no" to.

Foods worth striving to exclude

Sweet and carbonated drinks.

Cola, lemonade, energy drinks, sweet tea and coffee, etc. These beverages neither satisfy hunger nor quench thirst, so they can potentially increase your daily calorie intake without you noticing.

Commercial and homemade fruit juices.

They contain high levels of sugars that are quickly absorbed. If you can't do without them, dilute the juices 50/50 with water to reduce the simple carbohydrates per volume.

Fast food and convenience foods: pizza, burgers, French fries, nuggets, frozen dinners, etc.

These high-calorie foods, which contain excess trans fats and simple carbohydrates, including low-quality fats, accelerate oxidative reactions in the body and contribute to chronic inflammation.

Junk food: chips, crackers, salted nuts.

These foods are packed with empty calories (lots of simple carbohydrates and low-quality fats) and an excess of flavor enhancers and other food additives. Consequently, unknowingly, they can increase your daily caloric intake and prevent the creation of a calorie deficit needed to achieve your weight loss goal.

Sweet breakfast options: sweet cereals, granola with added sugar, sweet bars, etc.

Such breakfasts are primarily carbohydrates and don't keep you full for long, leading to uncontrolled snacking and overeating.

Classic sweets and desserts: candies, cookies, pastries, cakes, and ice cream.

They are loaded with simple carbohydrates (refined sugar), which can negatively impact your health and hinder your weight loss progress. If you can't say a definite "no" to these products, start looking for healthier alternatives (for example, vegan desserts) and only consume them after a balanced meal (breakfast or lunch).

Flour products: white bread, buns, muffins, croissants, pasta made from soft wheat varieties.

They are high in refined carbohydrates and low in nutrients, which can contribute to weight gain and negatively impact blood sugar levels.

Instant cereals (rice, corn, and wheat flakes) and flavored flakes.

If you choose to keep them in your diet, it's better not to boil them but pour boiling water over them and let them steep for 2-3 minutes. This preparation method preserves the remaining fiber in instant cereals.

Mayonnaise, mayonnaise-based sauces, ketchup.

Industrially produced products contain hidden sugars, salt, preservatives, low-quality fats, and food additives.

Fatty and processed meat products: sausages, salami, bacon, ham. Crab sticks, imitation crab meat, fish, and chicken sticks.

These products are low in protein but high in flavor enhancers, preservatives, starch, etc.

Fruits and dried fruits with high sugar content: grapes, persimmons, mangoes, overripe bananas, melons, watermelons, peaches, cherries, raisins, candied fruits, dates, prunes, dried apricots, figs, papayas, canned fruits and berries in sugar syrups, dried berries with sugar/syrup.

These products are low in protein but high in flavor enhancers, preservatives, starch, etc.

Strong alcoholic drinks, beer, wine, liqueurs, and cocktails.

They can increase appetite and reduce self-control, hindering weight management. Consuming up to 150-200 ml of dry white or red wine is acceptable once a week. However, aim at excluding alcohol completely.

Processed cheeses, smoked cheese, low-fat dairy products.

Processed cheeses often contain many unnatural components and trans fats, which can cause negative reactions in our bodies. Low-fat products often contain additives like starch and sugar, diminishing their benefits and increasing their carbohydrate content. Additionally, the lack of fats reduces the sensation of fullness.

Milk (cow, goat).

Avoiding milk can be beneficial due to the potential for lactose intolerance.

Notes:

It's worth paying attention to how your body reacts to different products. For example, your body may respond to some foods with gastrointestinal issues or acne. You might not be aware that you have an underlying food intolerance to certain items, like dairy or gluten. If you suspect you have food sensitivities, it's worth getting a blood test to identify them.

Remember, it is okay to enjoy the above foods occasionally - just aim to make it the exception rather than the rule.

Try to cut off trans fats, added sugars, and processed foods to support your health.

2.7 Healthier Alternatives to Your Favorite "Unhealthy" Foods

Should you say "goodbye" to all your favorite treats? Not necessarily! Just because you're watching what you eat doesn't mean you have to give up your favorite treats—there are plenty of healthier alternatives that let you enjoy the flavors you love while still reaching your weight loss goals.

3 tips for making healthier food choices

Keep in mind that healthier substitutes aren't always lower in calories. For example, vegan desserts are higher in calories due to high nut content but will keep you fuller for longer than regular candies.

Give your taste buds time to adjust! Initially, healthier alternatives may seem less flavorful. Don't worry—this is normal. After 2-3 weeks without excess salt, sugar, and additives, your taste receptors will reset. You'll soon discover that natural flavors are more vibrant and satisfying.

Opt for whole fruits instead of juice. Even 100% fruit juice delivers too much sugar at once, and you'll miss out on the beneficial fiber found in whole fruits.

3. Combining a Balanced Diet with Exercise for Weight Loss Success

A balanced diet and regular exercise are a great duo—on their own, they're effective, but together, they supercharge your weight loss journey.

What to eat before a workout?

Eating the right foods before working out is key to having a great session and reaching your fitness goals.

2-3 hours before your workout, enjoy a hearty meal full of complex carbs and proteins. Think of rolled oats with fruits and nuts or a tasty chicken breast with brown rice and veggies. Carbs will power you up, while proteins support your muscles.

About 30-60 minutes before your workout (if it's been 3 hours since your last meal), have a light snack to keep hunger at bay. Great choices include a Greek yogurt with berries, a rice cake with cottage cheese, or a handful of nuts. Steer clear of heavy, fatty, and hard-to-digest foods that might cause discomfort.

Remember to drink enough water before and during your workout.

What to eat after a workout?

Eating right after working out is super important to help your muscles recover and get your energy back.

Within 30 minutes after you finish your workout, have a snack with complex carbs and protein. This combo helps refuel your energy and kick-starts muscle repair. Tasty options are a protein shake with a handful of blueberries, some apple puree with added protein, hard-boiled eggs with whole grain crackers, or tuna salad on whole wheat toast.

We suggest having a full meal about 1 to 1.5 hours after you've exercised hard. A yummy choice could be an omelet with veggies and whole-grain bread or chicken breast with quinoa and vegetables.

Remember to drink lots of water after exercising to restore hydration and the body's salt balance. Apart from plain water, you can opt for drinks with electrolytes, like coconut water or special sports drinks.

How does your diet impact the results of your workouts?

It's a common misconception that exercising allows you to eat whatever you want. If you're solely focused on the numbers on the scale, this might seem true: you burn more calories, so you can eat more. However, we suggest focusing on balanced meals if you care about body composition, endurance, and muscle tone.

Proper nutrition provides the energy needed for exercises and supports muscle recovery and overall performance.

Here's a nutrition lesson: proteins, carbohydrates, and fats are your workout partners. They're not just food; they're fuel. Proteins fuel muscle growth and recovery, carbohydrates power your workouts, and healthy fats keep you healthy and inflammation-free.

Timing your meals can also make a difference: consuming carbohydrates before a workout helps replenish glycogen stores, while proteins after a workout aid in muscle recovery and growth.

4. Intermittent Fasting & Balanced Diet

To achieve even better weight loss results, you can add intermittent fasting to the picture. In short, IF is an eating pattern that regulates periods when you can consume food. As a result, your calorie intake lowers, and your body burns fat more quickly thanks to fasting, creating an amazing tool for sustainable weight loss.

There are many intermittent fasting protocols, but let’s take a look at the most popular ones.

16:8. Fast for 16 hours and eat within an 8-hour window, typically with two meals and a snack. This protocol implies early dinner. Some skip breakfast, but we suggest having it to avoid overeating later.

14:10. Ideal for beginners, this method involves a 14-hour fast and a 10-hour eating window, allowing for three meals and a snack (if needed).

5:2. Eat normally five days a week, and limit calories (500-600 for women, 600-700 for men) on the other two days. For five days, stick to a balanced diet.

Remember, intermittent fasting isn't a license to overeat during the eating window—energy balance still matters.

The pros and cons of intermittent fasting

Let's dive into the advantages and possible drawbacks of intermittent fasting to see if this eating style is a good fit for you.

Pros of intermittent fasting:

Weight management. By shrinking your eating window, intermittent fasting can help lower calorie intake and speed up weight loss, especially if paired with a balanced diet.

Metabolic boost. Intermittent fasting boosts your metabolism, actively converting fat deposits into energy.

Inflammation reduction. This practice can kickstart autophagy—a cell renewal process that clears out damaged cells—thereby aiding the body in combating diseases, viruses, and even cancer.

Mental wellbeing improvement. For some, fasting intervals can sharpen cognitive functions and enhance wellbeing, thanks to steadier blood sugar levels.

Cons of intermittent fasting:

Not for everyone. Intermittent fasting isn't suitable for all. Those with gastrointestinal issues (like gastritis) or liver problems should steer clear. Intermittent fasting is not recommended if you have bile production or flow issues (such as gallstones or Gilbert's syndrome).

Nutrient shortfall. Some might struggle with getting enough nutrients, especially if food quality is overlooked during eating periods.

Requires discipline. Sticking to a fasting schedule takes willpower, which might be tough for those with irregular schedules or those who feel extreme hunger.

Intermittent fasting can be a powerful tool for enhancing health and losing weight, but it's essential to talk to a doctor before starting it. A healthcare professional can assess your health and guide you on approaching this eating method safely.

How to start intermittent fasting

We've compiled some friendly tips to help you quickly start intermittent fasting.

Find the method that fits your lifestyle and health goals. Explore popular fasting methods (16:8,14:10, or 5:2) and choose the one that suits you best.

Start slowly. Start by gradually increasing your fasting hours. Try starting with 12 hours without food and gradually increase the time to 14-16 hours.

Choose quality nutrition. During your eating windows, focus on the quality of your meals. Choose nutrient-rich and wholesome foods to get all the necessary nutrients.

Schedule your meals. Set up a regular meal plan during your fasting routine. It will help you stay consistent and avoid getting too hungry or overeating.

Stay hydrated. Drink enough water throughout the day, especially when fasting. Staying hydrated helps curb hunger, prevents dehydration, and keeps you feeling great.

Tune to your body's signals. Pay attention to how you feel during fasting. Consider a more relaxed approach if you feel overly hungry or low on energy. Intermittent fasting should be beneficial and not stressful for your body.

Intermittent fasting can be an excellent tool for improving health and managing weight when done mindfully.

Just a friendly reminder: before you start any diet or lifestyle change, it's a good idea to chat with a doctor or nutritionist.

5. Life Hacks of a Balanced Diet

5.1 Busting the Myths about Healthy Cooking Methods

Some people may feel frustrated because they believe that they only have to eat boiled and raw food to lose weight. However, that's far from the truth! In this article, you'll discover healthy cooking methods, learn how to cook food al dente, and choose suitable oils to ensure your dishes are both delicious and diet-friendly.

To lose weight, you should only eat boiled food. Myth busted!

Sure, boiling can be great because it helps avoid extra fats and calories. Plus, unlike frying, boiling helps to keep most of the nutrients intact, which is crucial for veggies and meat.

However, it's important to remember that using different cooking techniques can enhance the flavor and texture of your meals, making them more satisfying and easier to digest.

For weight loss, you have the freedom to choose any cooking style: boiling, stewing, baking, grilling, using a multicooker, or steaming.

What about frying, you may ask? If frying is your thing, go for it!

Just make it healthier. For example, try minimal frying on a dry non-stick pan (or one lightly brushed with oil) for a minute or two on each side, then finish cooking on low heat with a lid on.

Of course, boiled food is an excellent option for a balanced diet, but remember to include other cooking methods and a variety of foods to ensure all your nutrition needs are met and you don't get bored with the food.

Now, let's dive into how you can make frying healthier by choosing the right oils for cooking.

Which oils to use for cooking?

When choosing oil, it's essential to understand the "smoke point" concept.

This is the temperature at which oil begins to break down, releasing harmful free radicals and forming carcinogens. The higher the smoke point, the safer the oil is for frying.

Regardless of whether you're trying to lose weight, this breakdown is detrimental to your health.

Which oils are the safest for frying?

Animal fats. Ghee (clarified butter) — 240 °C (464°F).

Vegetable oils . Refined coconut (232 °C - 449.6°F) and olive oils (207 °С - 404.6°F) , avocado oil 271°C (520°F). Refining generally increases an oil's smoke point.

Avocado oil boasts the highest smoke point at 271°C (520°F).

When selecting cooking oil, consider its smoke point, nutritional value, and flavor profile to make tasty and healthy dishes.

What is al dente, and why is it beneficial?

If you are a pasta lover, you can't miss this! Let's discuss why cooking pasta and cereals al dente is the way to go.

The term al dente, which means "to the tooth" in Italian, is used to describe the readiness of pasta or cereals when they are easy to chew but still retain a slight degree of firmness.

The benefits of al dente

• It's a great nutrient-saving cooking method. Al dente food keeps more nutrients intact compared to overcooked dishes. Less cooking time means more vitamins and minerals for you!

• It's a friend to your blood sugar levels. Al dente food has a lower glycemic index, which promotes slower carbohydrate absorption and helps stabilize blood sugar levels after meals.

• Al dente pasta and grains can help you eat less! The firmer texture means you'll spend more time chewing, which can help you feel full and satisfied with smaller portions.

If jumping straight into al dente cooking feels like a giant leap, no worries! Start by gradually reducing your usual cooking time by a minute or two. Your taste buds (and stomach) will gradually get used
to it.

So, whether you're all about that healthy lifestyle or want to get the most out of your meals, give al dente a try.

5.2 Why You Must Include Fruits and Vegetables in Your Diet

A healthy diet thrives on variety and balance, with vegetables, fruits, and greens playing a starring role.

Vegetables should take center stage on your plate. Their vibrant colors and diverse textures not only tantalize your taste buds but also nourish your body with essential vitamins, minerals, and fiber. Whether you prefer them boiled, grilled, or tossed in a salad, the choice is yours to savor!

Here's a key insight: vegetables are incredibly low in calories, and that’s why you should strive to add them to every meal.

Aim for at least 700 grams of vegetables daily.

Embrace the "rainbow principle" by including plant-based foods of every color in each meal—it's a delicious way to ensure a wide range of nutrients.

Don't overlook the power of greens! Not only do they add freshness to your dish, but they also provide a boost of nutrients. Experiment with spinach, basil, and arugula in soups, salads, and side dishes. These leafy wonders support heart health and aid digestion.

Fruits offer a delightful alternative to processed sweets. Bursting with natural sugars and vitamins, they're perfect additions to yogurts and porridges. And, of course, they are ideal as standalone dishes after main meals. While fruits bolster your immune system, remember moderation is key. Their natural sugars can trigger insulin spikes and increase hunger if consumed excessively.

Pro tip: enjoy fruits and healthy desserts (those made with stevia, erythritol, or allulose) after your main meal rather than as a separate snack.

By making vegetables, fruits, and greens staples in your diet, you're paving the way for improved health and successful weight loss. Integrate them into every meal, and you'll soon notice a boost in energy and vitality.

5.3 Spices: Which to Choose and Which to Avoid

Think of spices as nature's little flavor boosters that can transform your healthy meals from "meh" to "wow!" And the best part? When your food tastes fantastic, you're more likely to stick to your healthy eating plan.

Now, let's look at the list of top spices worth adding to your favorite balanced meals:

• Turmeric. Known for its anti-inflammatory properties, turmeric enriches dishes with a yellow hue and helps strengthen the immune system.

• Ginger. It is an excellent choice for those who love spiciness and enjoy a bright aroma. It helps improve digestion and reduce inflammation.

• Chili pepper. It adds spiciness and stimulates metabolism, which promotes fat burning.

Other great options with natural antimicrobial properties are cloves, coriander, black pepper, cayenne pepper, and black cumin.

Be careful with the amount of spicy seasonings. In excess, they can increase appetite and exacerbate chronic gastrointestinal issues.

Now, let's talk about salt. Be cautious with its consumption, and try to keep it to about 5 grams daily. And heads up — a lot of ready-made foods are already pretty salty, so you might not need to add extra.

But don't completely exclude salt. Your body needs a little bit, especially if you're into working out. It helps keep everything flowing smoothly in the body. Just use it in moderation.

Also, be careful with sugar. Although it's not a spice, excessive sugar consumption can cause metabolic problems and weight gain.

Spices are awesome for adding flavor to your food and beneficial for your health. Just remember to be mindful of how much salt and sugar you're using to keep yourself healthy and feeling great.

5.4 Can Meal Prepping Speed Up Your Weight Loss?

Meal prepping means preparing nutritious meals in advance, ensuring you have ready-to-eat options when needed. This practice is especially great for weight loss as it helps you learn portion control and reduces impulsive eating. Moreover, it saves significant time in both the kitchen and grocery store.

Meal prepping works as follows: prepare healthy food, distribute it into containers, and voila! When hunger strikes later, you can grab a ready-made container and eat.

Here's the real magic: no more staring blankly into the fridge, wondering what to eat. Your containers are like a roadmap to healthy eating, guiding you away from those impulsive snack attacks.

We've all been there – tired after work, craving something quick and often unhealthy. But with your containers, you're always prepared.

So, containers are reliable partners in creating healthy habits for all calorie-conscious people. With meals ready, you're less likely to wander off your healthy eating path.

Your Guide to a Balanced Diet

Your Guide to
a Balanced Diet