A balanced meal of protein and carbohydrates together works best for weight loss.
In fact, taking carbohydrates and proteins in a single meal has advantages that lead to weight loss more effectively than dissociated meals. In this article we see what are the benefits of balanced meals , and some practical clues of the right food combinations for breakfast, lunch and dinner.
In fact, balancing meals is anything but difficult.
But why is it useful for losing weight?
PROTEIN AND CARBOHYDRATES TOGETHER
Because they make you lose weight.
- They increase the sense of satiety.
Proteins are the most satiating macronutrient according to the satiety index.
Combined with carbohydrates, they therefore create a more satisfying overall meal if our problem is to limit calories but also to satiate for a long time so as not to snack on too many.
- They balance blood sugar.
Protein helps to increase the insulin response, but eaten alone or with low carbohydrates (for example, only steak with vegetables) they risk making us hungry because they are too hypoglycemic, and can raise cortisol levels.
Carbohydrates, on the other hand, increase blood sugar, but a few hours after a meal rich in carbohydrates we can feel without energy, parallel to the glycemic drop, with the risk of craving for sweets at the wrong times. Sure, choosing low-GI carbohydrates helps , but for those with low insulin or insulin resistance , it may not be enough.
- They create a more nutritious dish.
Many protein foods in addition to proteins provide us with a share of fats, vitamins and minerals, while foods rich in carbohydrates in addition to sugars can also provide fiber (whether whole or natural), vitamins and minerals depending on the source. Combining proteins and carbohydrates allows us to have the perfect mix of nutrients at every meal.
- It is easier to reduce the calories in the dish.
A pound of chicken breast or sliced turkey, a pound of cod or octopus, a pound of canned tuna in its natural state, a pound of canned beans, a pound of cottage cheese. What do these foods have in common? They are protein but they all travel on a hundred calories. By adding the satiety factor, protein foods allow us to reduce the calories of a dish, limiting the intake of carbohydrates, which, if dry, as in the case of cereals, pasta and rice, provide 350 or more calories per 100. grams.
For this reason, the healthy plate scheme , which was more successful than the pyramid model for a healthy and moderate diet, includes a quarter of protein and a quarter of carbohydrates per meal.
That said, many people write to me in a panic when it comes to balanced meals.
How to balance meals?
If I put a spoonful of grated Parmesan on the pasta, have I reached the protein quota?
The answer is no.
Here are the perfect combinations of proteins and carbohydrates together that will allow you to create different dishes every day.
And you will find that balancing these two nutrients is a breeze.
HOW TO BALANCE PROTEIN AND CARBOHYDRATES TOGETHER: THE COMBINATIONS
- Cereals and legumes, tubers and legumes, seitan and legumes, cereals and soy products .
At the plate of pasta and legumes I know, you get there too. But excellent combinations can be obtained for example by combining quinoa or buckwheat with fresh peas or fresh broad beans, oats or brown rice with lentils or beans, and for those who are vegan, seitan with chickpeas, for example. , to create a veg stew in which to include many vegetables. Tofu or tempeh also lends itself to this basic combination. For example, spelled noodles with chopped tofu in tomato sauce, grilled tempeh with roasted potatoes. So remember: seitan should be associated with legumes, fresh or dried, or legume pasta or legume porridge or even with soy spaghetti. Tofu and tempeh go well with potatoes, rice, whole grains, rice noodles.
- Greek yogurt or soy and fruit or cottage cheese and fruit or cottage cheese and fruit.
Sour dairy products combine very well with sour or semi-sweet fruit. Whole Greek yogurt can, however, also be paired with sweet fruits such as bananas without digestive problems. This mix is delicious for breakfast, very fresh and very healthy, or as a snack. For example ricotta with peach, yogurt with strawberries or kiwi, whole quark or whole yogurt with bananas. But also feta and watermelon. Obviously, the combination of yogurt / muesli, quark and oat flakes etc. are also excellent alternatives to balance breakfast.
- Pasta or rice cereal with seafood, egg whites or eggs, lean minced.
We can season pasta or rice with a minced meat sauce that can also be lean, for example chicken or turkey or mixed, for example turkey and veal.
Or, squid, shrimp, shrimp, mussels and clams can be paired with durum wheat spaghetti or risotto. A light carbonara , with long pasta and scrambled egg whites plus zucchini or mushrooms is a balanced dietary dish.
- Stews and curry.
Here are two easy-to-balance dishes, for example veal stew (or diced tofu) cooked with potatoes and vegetables, bean or lentil curry and potatoes, cod stew with potatoes. These are perfect dinner dishes, for example, and low in fat.
- Tuna or chicken and potato or corn salad.
A very simple and quick dish is that of chicken or tuna (or octopus) salad with potatoes more than vegetables such as celery, fennel, julienne carrots, lettuce, radishes, cucumbers. Instead of potatoes we can use beets or sweet corn. Or make a veg salad of corn, crown beans, celery and red onion.
- Sweet omelette.
Another example of a balanced breakfast. The sweet omelette, for example of an egg and an egg white, with red fruits and jam or in combination with an orange juice is a light, balanced breakfast with around 200 calories .