What is dietary rebalancing?
In general, dietary rebalancing involves eating better, more healthily and in a balanced way on a daily basis. This approach has a twofold purpose.
On the one hand, it helps correct bad habits: snacking, insufficient hydration, meals that are too fatty or too sugary…
It also highlights mistakes such as chewing too quickly.
On the other hand, it encourages adopting better habits and prioritizing certain foods to create healthy, balanced meals.
It is based in particular on 5 major groups of foods and nutrients:
- fruits and vegetables
- proteins
- dairy products
- carbohydrates
- fats
Dietary rebalancing should not be confused with a weight-loss diet whose purpose is to lose weight. The latter requires a reduction in caloric intake and the exclusion of certain foods.
Dietary rebalancing, for its part, is more about a comprehensive overhaul of one’s eating habits.
It does not involve a calorie deficit and does not cause frustration.
All foods are allowed provided they are consumed without excess. Its ultimate goal is therefore not weight loss, although it may contribute to it.
In the short term, its benefits are numerous:
- weight loss
- increased energy
- better digestion
- improved mood
- reduced risk of cardiovascular disease or hypertension
This approach is aimed at anyone who wants to change their current diet and reconnect with good long-term habits.
Also read | The 10 best weight-loss programs and boxes
The best foods for dietary rebalancing
Green vegetables
Green vegetables provide good amounts of vitamins, minerals and antioxidants. In addition, they are low in fat but high in water.
Kale, spinach, Swiss chard, broccoli or beans are very beneficial. The kale, for example, is low in calories and an excellent source of vitamin C.
You can prepare them steamed, mashed, in salads, as juice, or in green smoothies.
Fruits
Fruits contain vitamins, fiber and water. In addition to being nutritious, they are filling and therefore perfect as snacks.
Opt for apples, pears, oranges, strawberries or bananas. Also consider dried fruits: apricots, figs, dates…
You can eat them fresh, in mixed salads, or add them to a smoothie…
Oats
Oats are a perfect grain to include when rebalancing your diet. Rich in soluble fibers and in plant-based proteins, they are filling and promote a feeling of fullness.
They also have beneficial effects on intestinal transit.
Eat them as flakes, bran, or oat milk. To make porridges, soak the oats for 15 minutes in hot milk.
Seeds and nuts
Seeds and oilseeds are sources of minerals, trace elements, vitamins, proteins, and healthy fatty acids.
Great for curbing small hunger pangs, they provide energy.
Almonds, walnuts, Brazil nuts, chia seeds and hemp seeds… are must-haves!
Dark chocolate
Who said you have to deprive yourself of chocolate? You can definitely eat it as long as it is dark.
It should contain at least 70% cocoa and cocoa butter. Below that, it’s too sweet and of little nutritional interest.
You can also choose raw chocolate made from unroasted beans, which is thought to be richer in nutrients.
Cacao is rich in vitamins, amino acids, minerals and antioxidants. It also contains theobromine, a stimulating and energizing compound.
Of course, consume chocolate in moderation and only occasionally.
How to successfully rebalance your diet?
Prioritize certain foods
If you can eat anything, some foods should still be prioritized as part of a dietary rebalancing.
Thus, we distinguish foods to favor, those to consume in small quantities, and those to eat occasionally.
Here is a summary table to compose healthy plates that provide the body with the necessary nutrients.
| Foods to prioritize | Foods to consume in small amounts | Foods to consume occasionally |
| Fruits and vegetables Whole grains Legumes Seeds and nuts Eggs Lean fish (pike, cod, albacore tuna…) Lean meats (chicken, turkey, rabbit…) | Dairy products Fatty fish (salmon, herring, mackerel…) Refined grains | Cookies and pastries Fried foods Fatty meats (lamb, beef, pork…) Processed meats Alcoholic beverages Sweetened beverages |
Reduce processed foods
Avoid processed products and ready-made meals as much as possible. They often contain additives, are very salty, sweet, and contain unhealthy fats.
Dietary rebalancing will encourage you to cook for yourself at home. That way, you’ll know exactly what is on your plate.
You’ll also enjoy preparing raw ingredients: seasonal fruits and vegetables, fresh meats and fish…
If possible, buy organic products to avoid as much pesticide as possible.
You can cook day by day or prepare your week’s meals in advance according to the “batch cooking” method.
Allow yourself to indulge
Allowing yourself to enjoy food is the key to an effective and lasting dietary rebalancing. Avoid frustrations and don’t hesitate to vary the menus to enjoy eating.
Allow yourself some leeway during the week without feeling guilty. You should not adopt a deprived or overly restrictive approach.
Relearn how to eat well
Ideally, the duration of a meal should be between 20 and 30 minutes. It is important to eat slowly, to chew and masticate food thoroughly.
This contributes to better protein digestion and helps you better feel full.
Reconnect with your body and listen to it. This way, you should be able to tell the difference between the urge to eat (indulgence) and true hunger.
Finally, stop eating when you feel full, not to finish your plate. In this case, it may be smart to eat from smaller plates to avoid overeating.
Avoid snacking between meals and eat at regular times
Snacking should be kept to a minimum. It increases daily calorie intake and body fat.
To avoid them, eat at regular times and don’t skip meals like breakfast. By eating in the morning, you will be able to get to noon without feeling hungry.
And if the urge to snack arises, go for a fruit, a homemade cereal bar, a yogurt, a square of raw chocolate or dark chocolate with at least 70% cocoa.
Drink plenty of water
Hydration is essential for vital functions and to the elimination of waste from the body. It is recommended to drink 1.5 L per day.
In addition, water is a natural appetite suppressant. Thus, drinking a glass of water can be enough to curb a craving to snack.
You can drink water or treat yourself to small pleasures with a tea or an infusion. Always have a water bottle with you when you travel.
Also read | The best natural appetite suppressants against snacking
Be patient
Rebalancing your diet requires patience. Indeed, relearning how to eat and changing your habits takes time.
It takes several months or even several years to establish and maintain a balanced lifestyle over the long term.
Changes occur gradually. Don’t give up, don’t feel guilty over the slightest lapse and be persistent !
