In the quest for a healthier lifestyle and optimal body weight, dietary rebalancing is emerging as an effective and sustainable solution. In this article, we will see that this holistic approach to nutrition does not only focus on weight loss, but also aims to improve overall health by adopting better eating habits and integrating physical activity on a regular basis.
What is dietary rebalancing?
A rebalancing diet is a holistic and sustainable approach to changing your eating habits to achieve optimal nutritional balance and promote better health and overall well-being. Unlike a strict and restrictive diet, which often focuses on calorie restriction or the elimination of entire food groups, a rebalancing diet focuses on the quality of the foods consumed, as well as the proportions and frequencies of these foods in the daily diet.
The main goal of a dietary rebalancing is to promote a balanced and varied diet, rich in essential nutrients such as vitamins, minerals, proteins, carbohydrates and lipids, while limiting the consumption of processed foods, rich in added sugars, saturated fats and sodium.
The benefits of a rebalancing diet
A balanced diet offers a multitude of health and wellness benefits. Here are some of the most important benefits:
Sustainable weight loss: By adopting a balanced diet and controlling portions, a rebalancing diet can contribute to gradual and sustainable weight loss. Rather than focusing on a restrictive weight loss diet in the short term, a rebalancing diet promotes healthy and sustainable eating habits that are more likely to lead to weight loss that is maintained in the long term.
Improved cardiovascular health: By limiting foods high in saturated fat, cholesterol and sodium, and promoting a diet rich in fruits, vegetables, whole grains and healthy fats, a balanced diet can help reduce the risk of cardiovascular diseases such as heart disease and stroke.
Diabetes Management: For people with type 2 diabetes or prediabetes, a balanced diet can help control blood sugar and improve insulin sensitivity. By focusing on complex carbohydrates and controlling added sugars, a balanced diet can help maintain stable blood glucose levels. In this case, eating cider vinegar is particularly recommended. Rich in acetic acid, cider vinegar, consumed before each meal, helps regulate blood sugar levels and avoid blood sugar spikes at each meal.
Strengthening the immune system: Eating a balanced diet rich in essential nutrients helps strengthen the immune system, which can help prevent infections and promote better overall health.
Improved Energy and Vitality: By providing your body with the nutrients it needs to function optimally, a balanced diet can help increase your body's energy levels and vitality, helping you feel better in body and mind.
Improved digestion: A balanced diet rich in fiber from fruits, vegetables and whole grains promotes healthy digestion, prevents constipation and promotes regular bowel movements.
Improved mental health: A healthy, balanced diet can have a positive impact on mental health by providing the nutrients needed for optimal brain function. Additionally, taking a mindful approach to eating can help reduce stress and anxiety associated with food.
A balanced diet offers much more than just weight loss. It is about adopting a healthy and sustainable lifestyle that promotes better physical, mental and emotional health in the long term.
Why choose a rebalancing diet?
Health benefits and impact on weight loss.
Rebalancing your diet offers a multitude of health benefits, from weight loss to improved bodily functions. By eating a balanced diet rich in essential nutrients such as vitamins, minerals and fibre, you can not only achieve and maintain a healthy weight, but also reduce the risk of chronic diseases such as heart disease, type 2 diabetes and some cancers.
Indeed, by promoting a balanced diet, you help regulate your metabolism, strengthen your immune system and improve your digestion. In addition, by adopting healthy eating habits, you develop a more harmonious relationship with food, based on satisfaction and vitality rather than restrictions and deprivation.
The basic principles of a dietary rebalancing
Understand your nutritional needs and know the ideal proportion of macronutrients.
At the heart of dietary rebalancing are the fundamental principles of nutrition. Understanding your individual nutritional needs and the ideal ratio of macronutrients—protein, carbohydrates, and fat—is essential to creating a meal plan that is tailored to your health and wellness goals.
In general, a balanced diet involves focusing on whole, unprocessed foods that are rich in essential nutrients, while limiting processed foods that are high in added sugars, saturated fats, and salt. By adjusting portion sizes and spacing meals evenly throughout the day, you can maintain stable blood sugar levels, promote satiety, and avoid cravings.
How to start a dietary rebalancing?
Assess your current consumption and set realistic goals
Before starting a dietary rebalancing, it is essential to evaluate your current consumption and set realistic and achievable goals. Keep in mind that dietary rebalancing is not about following a strict diet, but rather about making gradual and sustainable changes to your eating habits.
Start by keeping a food diary to track what you eat and drink on a daily basis. This will help you identify eating patterns, strengths, and weaknesses in your current diet. Then, set specific, measurable, and achievable goals, focusing on simple, concrete changes, such as adding more vegetables to your meals, reducing added sugar intake, or increasing your physical activity.
Foods at the heart of dietary rebalancing
What foods should you favor?
When rebalancing your diet, it is important to prioritize foods in your menus that are rich in essential nutrients while being minimally processed. Here is a list of the main foods to favor:
Fresh fruits and vegetables: Rich in vitamins, minerals, fiber and antioxidants, fruits and vegetables are essential for a balanced diet. Try to include a variety of colors to benefit from a wide range of nutrients such as red fruits, citrus fruits...
Whole grains: Whole grains like quinoa, oats, brown rice, barley, wheat and whole grain bread are high in fiber, which promotes satiety and aids in healthy digestion.
Starchy foods and legumes: Potatoes, lentils, split peas, etc. are a good alternative to starchy foods such as pasta or rice.
Lean Protein: Opt for lean protein sources like skinless chicken, turkey, fish, eggs, tofu, legumes (beans, lentils, chickpeas), and low-fat dairy products.
Sources of healthy fats: Healthy fats are important for cardiovascular health and brain function. Choose foods rich in unsaturated fats, such as avocados, nuts, seeds, vegetable oils (olive oil, coconut oil, walnut oil), and fatty fish (salmon, mackerel, sardines) are sources of good fats.
Low-fat dairy products: Dairy is a great source of calcium and protein. Opt for low-fat options like skim milk, plain Greek yogurt, and cottage cheese.
Leafy green vegetables: Spinach, kale, romaine lettuce and other leafy green vegetables are rich in nutrients like iron, calcium and vitamin K.
Spices and Herbs: Use fresh spices and herbs to season your recipes instead of salt and high-calorie sauces. This will add flavor to your meals without adding extra calories.
By prioritizing these foods in your daily diet, you will provide your body with the nutrients it needs to function optimally while promoting good health and a balanced body weight.
The remedy that gives a boost to dietary rebalancing
Drink cider vinegar: cider vinegar is known for its many benefits, it promotes weight loss, regulates blood sugar, fights digestive disorders, bloating... It also helps fight against food cravings and sugar cravings throughout the day.
It is recommended to drink one tablespoon per day, diluted in a large glass of water, before each meal. You can consume it up to 3 times a day, before the main meals of the day.
Discover all the benefits of cider vinegar !
