- Carbohydrate-rich foods
- Protein-rich foods
- High Fat Foods
- How to make food changes on the Flexible Diet
The flexible diet is based on knowledge of foods and macronutrients, which are divided into carbohydrates, proteins and fats. Knowing which group each food belongs to helps to make choices and balance calories throughout the day, making it possible to make changes such as stop eating bread to eat chocolate, reducing diet restrictions.
However, despite having greater freedom, the quality of food is still important, and it is not possible to base the diet on sweets and fried foods. That is, in the flexible diet there is more freedom to choose foods, but it is also necessary to maintain the quality of the diet to be able to lose or maintain weight.
Carbohydrate-rich foods
Foods rich in carbohydrates are those known as "pasta", including:
- Flour: wheat flour, rice flour, cornstarch, tapioca, couscous, sweet and sour flour; Breads, snacks and pies rich in pasta; Grains: rice, pasta, flour, oats, corn; Tubers: English potato, sweet potato, manioc, yam; Sugar and sweets in general; Fruits, because they have their natural sugar, except coconut and avocado; Sugary drinks such as juices, soft drinks, energy drinks and coconut water; Beer.
In addition, grains such as beans, soybeans, lentils, chickpeas and peas are also included in this group, but have a lower carbohydrate content than pasta in general and rice. See the amount of calories and carbohydrates in food.
Protein-rich foods
Protein-rich foods are:
- Meat, chicken and fish; Eggs; Cheese; Milk and natural yogurt.
Although they are also known as proteins, processed meats such as sausage, sausage, ham, turkey breast and salami are not considered healthy and should not be included frequently in the diet. See the amount of protein in food.
High Fat Foods
Foods rich in healthy fats are:
- Oils, it being important to increase consumption especially of extra virgin olive oil, coconut oil and sunflower oil; Butter; Oilseeds, such as chestnuts, almonds, peanuts and walnuts; Seeds, such as chia, flaxseed, sesame and sunflower seed; Coconut and avocado.
In addition, foods such as salmon, sardines, tuna, milk and cheese are also high in fat and can be eaten. On the other hand, it is important to remember that fried foods should be avoided, but they can be consumed as an exception to the general flexible diet routine. Know which foods have good fats and which have bad fats.
How to make food changes on the Flexible Diet
To make changes to the flexible diet, in addition to knowing the food groups, it is also important to know your calories. This is because exchanges should preferably be made within the same group and with the same calories, for example:
- 2 slices of brown bread = 5 tablespoons of rice; 2 tablespoons of rice = 1 fork of white pasta; 1 glass of milk = 1 yogurt = 1 slice of cheese; 10 cashew nuts = 3 tablespoons of avocado; 1 egg = 1 slice of cheese; 1 egg = 3 tablespoons of chicken; 3 tablespoons of chicken = 2 tablespoons of ground beef; 1 tablespoon of oil = 1.5 tablespoons of grated coconut; 1 fruit = 1 slice of whole wheat bread; 3 tablespoons of tapioca gum = 1 carioquinha bread.
It is important to remember that the diet should be based on vegetables, fruits, whole foods and good fats, being possible to include sweets, cakes and fried foods from time to time, as an exception to the main routine and in substitution to other foods to have a balance in calories totals.
To find out how many calories you need to consume per day, enter your data into the calculator below:
