Balanced Diet for Weight Loss: What to Eat and How Much

01Principle

The basic principle

Weight loss requires consuming fewer calories than you use over time. A deficit of about 500 kcal a day produces roughly 0.5 kg of fat loss a week, though the rate slows as weight falls. The best diet is the one that is nutritionally adequate, enjoyable and sustainable. Drastic restriction tends to cause rebound weight gain, muscle loss and nutrient deficiencies. See also dieta de 1.500 calorías (Spanish).

02Targets

Setting realistic goals

• Aim for a 5–10% reduction in body weight over 3–6 months; this brings real health benefits for blood pressure, glucose and joints.
• Expect 0.5–1 kg a week, with plateaus.
• Focus on behaviours (meals, activity, sleep) as well as the scale.
• Track waist circumference, clothing fit, energy and fitness too.
• Plan for maintenance from the start.

03Plate

The balanced plate

• Half: vegetables and fruit, with more non-starchy vegetables than fruit.
• A quarter: lean protein: fish, poultry, eggs, legumes, tofu, low-fat dairy.
• A quarter: whole grains or starchy vegetables: oats, brown rice, whole-wheat pasta, potatoes with skin.
• A little healthy fat: olive oil, nuts, seeds, avocado.
• Drink: water, tea or coffee without sugar.
• See the Harvard Healthy Eating Plate and the NHS guidance on balanced diets.

04Protein

Protein, fibre and volume

Protein (about 20–30 g per meal) preserves muscle and keeps you satisfied. Fibre from vegetables, fruit, legumes and whole grains adds bulk with few calories. Foods with high water content (soups, salads, vegetables, fruit) fill you up more per calorie. Slow, mindful eating helps recognise fullness. See high-protein foods and foods high in fibre.

05Limit

What to limit

• Sugary drinks and juices; sweets and baked goods.
• Ultra-processed snacks and ready meals high in refined starch, fat, salt and sugar.
• Fried and fast foods; large portions of refined grains.
• Alcohol, which adds calories and lowers inhibition.
• Large portions of cheese, nuts and oils (healthy but calorie-dense).
• Eating while distracted by screens.

06Menu

Sample day (about 1,600–1,800 kcal)

• Breakfast: oats cooked with milk, topped with berries and a spoon of nuts; tea or coffee.
• Lunch: grilled chicken or chickpea salad with olive oil, whole-grain bread and fruit.
• Snack: plain Greek yoghurt with an apple, or hummus with vegetables.
• Dinner: baked fish with roasted vegetables and a small portion of brown rice or potato.
• Optional: a small square of dark chocolate or a piece of fruit.
• Adjust portions to your needs, height, age and activity.

07Activity

Activity, sleep and stress

• Aim for at least 150 minutes of moderate activity a week plus strength training twice weekly; more helps maintain weight loss.
• Walk more throughout the day: steps add up.
• Sleep 7–9 hours: poor sleep raises hunger hormones and cravings.
• Manage stress, which drives emotional eating.
• Build routines: regular meals, planning, shopping lists and batch cooking.
• See cómo perder grasa abdominal (Spanish).

08Mistakes

Common mistakes

• Cutting calories too low, which leads to hunger, muscle loss and rebound.
• Skipping meals and then overeating later.
• Relying on “diet” foods and supplements.
• Cutting out entire food groups without a medical reason.
• Underestimating liquid calories and portion sizes.
• Expecting a straight-line loss: weight fluctuates daily.
• Giving up after a slip: one meal does not undo progress.

10Cases

Three common situations

Someone who wants to lose 10 kg quickly: aim for 0.5–1 kg a week with balanced meals and activity.

A person who snacks at night: plan satisfying dinners with protein and fibre and keep tempting foods out of reach.

Someone who plateaued after two months: review portions, activity and sleep, and consider small adjustments.

11Mindful

Eating habits that help: planning, mindful eating and tracking

Plan meals and shop with a list, serve food on smaller plates, eat slowly without screens and stop when comfortably full. Keeping a simple food diary or using an app for a few weeks increases awareness of portions and snacks. Weigh yourself weekly rather than daily, and use trends rather than single readings. Allow occasional treats within your plan to make the diet sustainable.

12Summary

Key points to remember

Aim for a modest calorie deficit within a balanced, varied diet rich in vegetables, lean protein, whole grains and healthy fats. Build habits you can keep, move more, sleep well and seek professional support when needed. Our nutrition team can design a plan for you.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.