menu for a weight loss food balance

In our consumer society where sweets and processed products become the majority, it is not so easy to find your way and know how to eat a balanced diet to lose weight. Fortunately, a few simple tips will make it easier for you to make better choices every day. In this article, discover our tips for a balanced and varied diet.

How to eat a balanced diet to lose weight?

A balanced diet should provide the body with all the nutrients it needs to function on a daily basis. In other words, food intake must be controlled to meet the body’s nutritional needs while promoting weight loss. In fact, this right balance is not so easy to find and there are many modern designs that do not fulfill this contract.

The main nutrients included in a balanced diet:

  • Dietary fiber: They are found mainly in starchy foods and wholemeal bread, as well as in fruits and vegetables. Dietary fiber makes it possible to have a more stable feeling of satiety, promote intestinal passage and regulate blood sugar and cholesterol levels.
  • Vitamins, minerals and antioxidants: These micronutrients are found in all food categories, hence the importance of a varied and varied diet. Indeed, each food category has its own richness and helps meet the body’s needs. A good supply of antioxidants, vitamins and minerals helps stimulate metabolism and avoid nutritional deficiencies.
  • Weak protein: They can be of animal or plant origin and are found mainly in poultry, fish, eggs, tofu, legumes or even oilseeds. Proteins play an essential role as they help nourish muscle fibers and maintain lean mass. In addition, they contribute to a faster and more lasting feeling of satiety.
  • Basic fatty acids: Quality fatty acids must be an integral part of a balanced diet. Indeed, they play an important structural role and are also used to synthesize hormones and transport vitamins to the body. The best sources of plenty of monounsaturated fatty acids are fatty fish, olive oil, flaxseed, rapeseed oil, olive seeds and even chia.
  • Carbohydrates: Despite their notoriety, carbohydrates are essential for a balanced diet to lose weight. An important source of energy is the preferred substrate of our brain! Often high in carbohydrates and minerals, foods rich in carbohydrates are very important for the body. These are starchy foods, cereals, bread or even fruits and vegetables.

Food balance and weight loss: the rules you need to follow

In addition to dietary diversity, a balanced diet for weight loss should encourage healthy eating habits in the long run. Indeed, the viability of established habits guarantees the viability of results.

Here are 10 golden rules for balancing food balance and weight loss:

  1. Never skip one of the three main meals

  2. Snack ban between meals

  3. Cook to the fullest and avoid buying ready-made meals and processed products

  4. Consume seasonal plants

  5. Take time to eat, calm down

  6. Prioritize food sensations and listen for signs of hunger and satiety

  7. Participate in moderate but regular physical activity

  8. Prefer whole grain cereals

  9. Get rid of sugar by replacing it with natural alternatives: honey, fruit, etc.

  10. Drink water mainly and daily, avoiding other sugary drinks

A typical day of balanced meals to lose weight

To guide you in the composition of balanced meals to lose weight, here is an example of a typical day that respects the nutritional balance. If necessary, do not hesitate to adapt this example to the specific needs, tastes and level of physical activity.




Compressed lemon

Green tea or sugar-free coffee

40 g toasted wholemeal bread with 1/2 avocado and 25 g fresh square

Apple sauce without added sugars

Beet salad, lamb lettuce and green apple in walnut oil

Whole rice with chicken and zucchini

Gourmet white cheese with muesli, red berries and flax seeds

Green salad

Light béchamel moussaka

Baked apple with hazelnuts, spices and yogurt

Special balanced diet recipe: Baked apple with hazelnuts, spices and yogurt

Here is a delicious recipe to finish the meal with a gourmet and light note: roasted apple with hazelnuts, spices and yogurt. Rich in fiber, protein and low in sugar, this recipe is perfect for caring for your line without even thinking about it.

For 1 person

  • 1 golden apple

  • 15 g crushed hazelnuts

  • 1/2 tsp. cinnamon

  • 1/2 tsp. 1 teaspoon ginger

  • 1 tsp. honey

  • 100 grams of plain yogurt


  1. First, to make this recipe for weight loss in the oven, start preheating the oven to 180 ° C (th.6).

  2. Then carefully clean the apple, remove the cap and remove the heart and core.

  3. Then, in a pan, place the apple. In a small bowl, mix the grated hazelnuts, honey, cinnamon and ginger together and garnish the hollow apple with this mixture.

  4. At the bottom of the plate, pour a pinch of water and then cook your garnished apple for 30 minutes. After cooking, serve your apple in the hot oven with a few tablespoons of yogurt on top.

Writing: Léa Zubiria, Dietitian-Nutritionist

November 2018

menu for a weight loss food balance
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