The nutritionist gives practical advice for losing weight on a budget

Find out how to create nutritious and economical menus that will help you lose weight sustainably and economically

Tired of fad diets that promise miracles but destroy your budget? Find out how to lose weight in a healthy and sustainable way and without spending a fortune on expensive foods and supplements. Functional nutritionist Diogo Cirico, technical manager of Growth Supplements, says the first step is to forget about expensive “superfoods” and magical promises.

“The secret to losing weight is to build a well-rounded, tasty diet that fits your budget and your palate. There is no standard that can be applied to everyone,” he says.

Build a smart dish

The important thing, says the nutritionist, is to create a varied diet with all the nutrients your body needs. For energy, use dark green leaves (spinach, arugula, watercress). Rich in nitrates, they improve physical performance.

To protect cells from free radicals, use olive oil, papaya, oranges, meat, pumpkin seeds and oil seeds, such as walnuts and chestnuts. They have antioxidant properties. When choosing carbohydrates, Cirico teaches, give priority to sweet potatoes, oats, rice, corn, beans, lentils and peas: they are convenient and more nutritious options than rice and pasta, for example.

Follow a nutrient-dense diet

When choosing lean proteins, use chicken, eggs and cuts of pork. “Pork chop (R$15.89/kg) is cheaper than beef duck (R$39.99/kg) and beef loin (R$30.00/kg), for example. Explore also chicken options, such as liver (R$ 5.90/kg), gizzards (R$ 8.50/kg) and legs (R$ 8.99/kg), which in addition to the price. advantageous, they are rich sources of nutrients”, adds the nutritionist.

Seasonal foods: your allies

Prioritize seasonal fruits, vegetables and greens. In October, squash, zucchini, bananas, oranges and melons are cheaper options. Cirico explains that it is not necessary to give up nutrients to save money. Replace the salmon (R$ 79.90/kg) with sardines (R$ 15.90/kg) and guarantee yourself an extra dose of Omega 3 without spending a lot.

“You don’t need to eat Himalayan pink salt, pistachios or blueberries. Just find cheaper foods that have the same nutrients. For example, swap blueberry (R$14.90/150g) for banana (R$3.29/kg). When you buy cocoa powder, nuts and seeds, exchange at the supermarket for natural product stores, they have a cheaper price,” he adds.

Plan meals in advance

Cook more at home! Preparing your own meals is cheaper and allows you to control the quality of the ingredients. Choose a day of the week to cook and have what you will consume during the week ready.

“Plan your meals weekly to avoid impulse purchases and waste. Never go to the market hungry and use supermarket apps to compare prices and take advantage of the best offers,” adds the nutritionist.

Homework

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.