Dietary rebalancing is a nutritional approach focused on reorganizing and modifying your diet and eating habits to achieve a healthy, balanced diet based on your body's needs. If you're looking for a method to improve your health and well-being or to lose weight by adopting a healthier diet, diet rebalancing may be the solution you're looking for. In this article, we'll explain what diet rebalancing is, why it's important, where to start, and give you tips and tricks for implementing it and achieving a healthy, balanced diet.
What is dietary rebalancing?
Diet rebalancing involves reevaluating your current diet and making changes to achieve a healthier, more balanced diet based on your needs. When rebalancing your diet, it's important to eliminate bad habits and replace them with good eating habits. There are several tips to help you get started on your diet rebalancing journey.
Before you want to start a dietary rebalancing, you must understand that it is not a diet but rather a type of diet that is combined with a healthy lifestyle. Dietary rebalancing is therefore a long-term process and becomes much more than a diet, which, conversely, has a fixed duration and often causes a yo-yo effect on our weight.
Why rebalance your diet?
A balanced diet is essential for maintaining good health or helping you lose weight. A healthy diet can prevent many chronic diseases, such as heart disease, diabetes, and certain types of cancer. Additionally, a balanced diet can help maintain a healthy weight, aid in weight loss, increase energy levels, improve sleep, and boost mood.
How to rebalance your diet?
Here are some tips and tricks to help you start your dietary rebalancing and adopt a new diet.
Monitor calories and macronutrients
When you start a rebalancing diet program, don't put too much pressure on yourself. It's much better to go gradually, but sustainably.
The first step in rebalancing your diet is to take stock of your current diet and adopt new, healthier eating habits. Take note of what you regularly eat, especially processed and overly sugary foods. Then, identify whole foods rich in macro- and micronutrients, such as vegetables, whole grains, nuts, seeds, and lean proteins, that you could add to your diet.
It's important to include all the essential macronutrients your body needs for good health and to avoid deficiencies. You need to eat your protein, carbohydrate, and fat intake every day. Your plate should consist of 50% vegetables, 25% lean protein, and 25% whole grains. Spread your nutritional intake over 3 meals a day if possible.
Eat before you shop
The success of your dietary rebalancing begins in the supermarket aisles. Shop after you've eaten to avoid impulse purchases and unnecessary purchases.
Here is a list of foods that will fit perfectly into your new diet:
- fruits and vegetables (seasonal if possible);
- eggs, meat and fresh fish for animal protein,
- Tofu, legumes (lentils, peas, split peas, etc.) for vegetable protein;
- whole grain foods (brown rice, whole grain pasta, whole grain bread, whole grain bread, quinoa, chia seeds, etc.);
- dried fruits;
- cottage cheese or skyr.
- Good quality fats (olive oil, rapeseed oil, walnut oil, etc.)
It's in your best interest to limit or eliminate your consumption of processed, fatty, and sugary foods. Examples include pastries, white bread, chips, soda, alcohol, and most convenience foods. These foods are bad for your health and should be avoided as much as possible when losing weight.
Finally, cook as much as possible and eliminate processed foods. Making your own recipes is the best way to eat a balanced diet during a dietary rebalancing exercise. You can find many recipes online. Some recipes can be simple and quick.
Eat more vegetables
Fruits and vegetables are the preferred foods for diets. They are full of water, making them very low in calories. They also provide excellent fiber, which aids digestion and reduces cardiovascular disease. They are a significant source of vitamins and minerals, essential for the body's proper functioning.
So remember to eat at least 2 or 3 portions of vegetables per day and 1 or 2 pieces of fruit (fruit juice should be avoided because it contains few nutrients and a lot of sugar).
Eat healthy snacks
As part of rebalancing your diet, you'll need to be careful about what you snack on. Snacking on foods that are too sugary or fatty can cause slow weight gain in specific areas of your body. As soon as you feel hungry, reaching for one of our healthy snacks, or a healthy snack made with fruits or nuts like almonds, walnuts, or hazelnuts, is a much better way to avoid storing excess weight. This way, you can easily wait for your next meal.
Watch the portions
It's also important to monitor your portion sizes when rebalancing your diet. Most people eat more than the recommended amount. Use smaller plates or bowls to reduce your portion sizes.
Drink enough water
Water makes up approximately 60% of our body. Water enables numerous chemical reactions within cells, respiration, tissue drainage, and the removal of waste. Dehydration can cause a decrease in physical and mental capacity, headaches, kidney and digestive problems. On average, you should drink 1.5 liters of water per day.
Do regular physical activity
To support your dietary rebalancing, exercise should be incorporated into your daily routine. Regular exercise has numerous health benefits: increased basal metabolism, reduced stress, increased overall physical capacity, better heart health, improved immune system, and weight loss.
If you are not used to it, gradually increase your level of physical activity over the weeks and months. Start by walking a little more each day, for example, and increase your overall activity with everyday activities (housework, gardening, DIY, dancing). Try new activities and find the sport that suits you. This is a very important concept: love what you do so that sport is not a constraint.
Food rebalancing typical menu
Here's a sample menu to help you eat better during your dietary rebalancing. The quantities should be adjusted based on your body's daily needs.
Breakfast
- Whole grains (oat flakes, wholemeal bread),
- Eggs or a dairy product skyr, cottage cheese, etc. for protein,
- Fruit (apple or lemon squeezed into water),
- A hot drink (green tea or coffee)
Lunch
- A cucumber and tomato salad as a starter,
- Grilled lean meat or grilled tofu and fresh green beans, seasoned with herbes de Provence and a little salt for the dish,
- Dessert isn't mandatory. Craving something sweet? Grab some unsweetened compote or some fresh fruit. You can indulge in a square of 70% or 85% dark chocolate every now and then for lunch.
Dinner
- Choose a light dinner to aid digestion before going to sleep.
- A lettuce salad with baked fish and sweet potato mashed potatoes.
- A yogurt or fruit for dessert.
Other tips
Eating slowly helps satisfy hunger more quickly. When you eat, you feel full within 20 minutes. By taking your time, you'll find that your hunger will be quickly satisfied by the food you've already eaten.
Ask a nutritionist for advice to help you rebalance your diet.
Do you need help with your weight loss and dietary rebalancing, but don't have enough time to eat a healthy, balanced diet at every meal? Then our weight loss program is a solution for dietary rebalancing and weight loss.
Replace two meals a day with two slimming meals from your cleanse. This way, you only have one meal a day to prepare yourself. Our slimming meals are rich in protein and fiber, and are balanced in macro- and micronutrients.
In summary.
Rebalancing your diet is a healthy approach to improving your diet and health by achieving a balanced diet. Rebalancing your diet allows you to reevaluate your current diet and habits, identify nutrient-dense foods you can add, monitor your portion sizes, and focus on the overall balance of your diet. Rebalancing your diet allows you to regain a balanced and healthy diet that will help you maintain your long-term health. This new eating plan can also help you lose weight and return to your ideal weight.
