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Tips for losing weight with food! About effective diet


How to balance meals for diet

When dieting, it is very important to have a balanced diet. Eating a well-balanced diet will help you get the nutrients you need while reducing calories. Below is a detailed explanation of how to balance your diet.

What nutrients do you need in your diet

Nutrients necessary for dieting are proteins, carbohydrates, lipids, vitamins, minerals, and dietary fiber. Protein is necessary for building muscle, and carbohydrates are necessary as an energy source. Lipids are the building blocks of the brain and nerve cells, while vitamins and minerals are necessary for maintaining good health. Dietary fiber helps improve constipation.

What is the point of balanced diet?

The key to maintaining a balanced diet is to eat a lot of vegetables, not to overeat, and to create a menu that considers nutritional balance. Vegetables are low in calories and highly nutritious, making them an essential part of your diet. To prevent overeating, it is important to eat slowly and take your time. Also, by creating a menu that considers nutritional balance, you can reduce calories while ingesting the necessary nutrients.

Easy diet meal menu introduction

During a diet, it is necessary to eat a meal with reduced calories, but that alone may cause the nutritional balance to collapse. So, here's an easy-to-make meal plan for your diet.

Recommended breakfast menu

Breakfast is a source of energy for the day, so it is important to eat it well even if you are on a diet. Recommended menus include omelettes with plenty of vegetables, yogurt topped with fruits, and Japanese-style breakfasts with tofu and fish. Choose a menu that is low in calories and balanced in nutrition.

Recommended lunch menu

Even if you are on a diet, it is important to eat well at lunch. Since you are very active during the daytime, you can prevent overeating between meals and dinner by eating a well-balanced meal.

After eating salad or soup, there are hearty sandwiches, rice with side dishes, curry with plenty of vegetables, and soup curry. Choose foods that are low in calories and yet leave you feeling full.

Recommended menu for dinner

Avoid eating dinner late as it takes longer to digest. Recommended menus include salads and soups that use plenty of vegetables, fish and tofu as the main dish, stir-fried and steamed dishes with plenty of vegetables, and hot pot dishes. Choose a low-calorie, well-balanced menu.

Soup recipe for diet that can be expected to lose weight

Soup is low calorie, yet it gives you a feeling of fullness. Below, we will introduce a diet soup recipe that can be expected to have a weight loss effect.

What are the effects of the soup diet?

Soup diet is a method of dieting while keeping the calorie and nutritional balance by eating a meal centered on soup. Soup is low in calories, yet it can make you feel full, so you can expect it to suppress your appetite. In addition, by using low-calorie and highly nutritious ingredients such as vegetables, tofu, and chicken in the soup, you can expect a weight loss effect while maintaining a nutritional balance.

Recommended soup recipe

  • Ginger Soy Milk Soup with Plenty of Mushrooms

Cut the mushrooms (shimeji mushrooms, king oyster mushrooms, mushrooms, etc.) into small pieces and boil them in a pot with water and chicken broth.

Add soy milk and ginger juice, heat, and season with salt and pepper.

Place in a bowl and sprinkle with parsley and black pepper.

  • Molokhiya and Tomato Diet Soup

Boil the molokheiya, squeeze out the water and chop finely.

Tomatoes are peeled and chopped.

Put water and consommé cubes in a pot, bring to a boil, and add tomatoes and morokheiya.

Season with salt and pepper.

  • fat burning diet soup

Roughly chop vegetables such as cabbage, onions, celery, carrots, and peppers.

Put water and consommé cubes in a pot, bring to a boil, and add vegetables.

When the fire goes through, adjust the taste with salt and pepper.

  • Plum-flavored healthy soup

A refreshing soup made with onions, pickled plums, mozuku seaweed, and dried whitebait. It is about 30 kcal for one person.

  • Mushroom ginger soy milk soup

A creamy soup made with shimeji mushrooms, maitake mushrooms, enoki mushrooms, soy milk, and ginger. It is about 93 kcal for one person.

  • chicken breast and vegetable soup

A simple soup made with chicken tenders, carrots, onions, cabbage, and consommé. It is about 100 kcal for one person.

How to choose snacks for diet and recommended ingredients

Eating snacks during a diet reduces stress and can also be expected to suppress appetite. However, choosing high-calorie snacks can adversely affect your diet. Below, we will explain how to choose snacks for dieting and recommended ingredients.

Points to note when eating snacks

It is important to keep the amount of snacks in moderation. If you choose high-calorie sweets and juices, you will end up with a calorie surplus. Also, as for snacks, it is premised on eating three meals a day, so try to avoid eating snacks by reducing meals.

Recommended Diet Snack Ingredients and Recipes


Nuts such as almonds and walnuts are rich in dietary fiber and protein, and give you a feeling of fullness.

・Protein bar

Protein bars are high in protein and can also help you build muscle.


Fruits are rich in vitamins and fibre, and they make you feel full. In particular, apples and kiwis are rich in dietary fiber and are recommended for dieting.


Yogurt contains lactic acid bacteria, so it can be expected to have the effect of adjusting the intestinal environment. It's also rich in calcium, which helps keep your bones strong.

Menu example for diet for one week

During the diet, it is important to devise the content of the meal. It's hard to think of a daily menu, but below, I'll introduce an example of a diet menu for a week.

Easy diet menu example

  • breakfast
    • Fried egg, tomato and yogurt
    • Tofu scrambled eggs, salad, fruit
    • Omelet with plenty of vegetables, yogurt

  • lunch
    • Grilled chicken breast and vegetables, salad, brown rice
    • Salmon meuniere, salad, soup
    • Stir-fried pork and vegetables, soup, brown rice

  • dinner
    • Tofu and wakame seaweed miso soup, chicken dumplings and simmered vegetables, salad
    • Consomme soup with plenty of vegetables, stir-fried pork and vegetables, brown rice
    • Tomato soup, salmon meuniere, vegetable salad

  • snack
    • protein bar, fruit
    • nuts, yogurt
    • fruit and vegetable sticks

Menu example points and cautions

When considering a menu, keep the following points in mind.

  • Make sure you eat plenty of vegetables
  • Eat adequate amounts of protein
  • Choose low-calorie foods
  • Make a menu with nutritional balance in mind

As a precaution, it is important to protect the amount and frequency of meals. In addition, you can increase the diet effect by exercising before and after meals.

Summary: Effective meal points for dieting

Proper diet is very important when dieting. In order to lose weight with meals, it is necessary to eat a diet that considers nutritional balance while suppressing calories.

First, get the right amount of food. If you eat too much, your body will store excess calories.

Next, it is important to eat a lot of vegetables. Vegetables are rich in vitamins, minerals, and dietary fiber, and are low in calories and well-balanced in nutrition. Also, getting enough protein is important. Protein can increase your metabolism by putting on muscle and make your body easy to lose weight.

It is also important to consider the nutritional balance of meals. You can lose weight in a healthy way by eating a well-balanced intake of the three major nutrients of carbohydrates, proteins, and fats. In particular, you need to be careful not to overeat carbohydrates. Eat a well-balanced diet with a focus on vegetables and protein, while eating the right amount of carbohydrates.

Don't forget to watch your snacks. Snacks tend to be high in calories and poor in nutritional balance. When you eat between meals, choose low-calorie, well-balanced meals and eat them in moderate amounts.

Why don't you make it a goal for the new year to lose weight in a healthy way after suppressing the important points about meals that are effective for dieting?

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