The Portfolio diet’s secret is not intricate calorie counting or starvation, but rather small, qualitative, and progressive dietary modifications. In addition to cereals, vegetable oil, soybeans, and legumes, the emphasis is on fruits and vegetables.
This diet will enable you to shed extra pounds without endangering your health and help you keep your desired weight over the long run.
Your food decisions will affect your results.
In other words, eating better, not less, is the goal.
Key items to remember are:
Balance
The Portfolio Diet advises eating healthier meals rather than depriving yourself of food in order to reduce weight.
For instance, you can eat meat (ideally white), but no more than four times per week.
Eat more fruits, vegetables, fish, and plant proteins (soy, legumes, and grains) each day to balance and improve your diet.
Reduce your sugar consumption.
Raising blood sugar levels and encouraging the body to retain sugar as fat are two effects of refined sugar and foods containing it.
You need to stop gradually seeking for sweet items, and you should consume more naturally sweet foods like fruits and vegetables.
Swap refined sugar for sweeteners like honey, maple syrup, or fruit instead (fruit sugar).
Change the products first
Bread and pasta made with white flour should be swapped out for wholemeal versions.
Whole grains, seeds, and nuts should be used in place of refined grains (such bread, pasta, rice, etc.).
Substitute cooked or fresh foods for processed ones, and swap animal fats for veggie ones.
Make a move
The minimum is 30 minutes of daily walking.
Aim to work out at least twice every week.
a daily handful of nuts
The best nut for this type is an almond, although any nut will suffice, including walnuts, cashews, Brazil nuts, chestnuts, peanuts, and hazelnuts.
Examples of a Portfolio diet daily menu include:
Breakfast
- A cup of tea, some sugar-free cereal, some vegetable milk (from soy, almond, etc.), and any chosen seasonal fruit.
- A cup of tea, a slice or two of whole grain bread, some smoked salmon, fresh low-fat cheese, and a kiwi.
- A cup of tea, a banana, and soy yogurt with a few nuts (almonds, walnuts, and hazelnuts).
Lunch
- A salad with rice, tuna, tomatoes, cucumbers, and a cup of fresh low-fat cheese.
- A bowl of yogurt, a carrot salad, two hard-boiled eggs, one tomato, and a bunch of almonds and walnuts.
- A sandwich made with whole grain bread, goat cheese, chicken fillet, and two tangerines.
Dinner
- Lettuce with walnuts, one chicken breast baked with steamed zucchini, and one pear or other seasonal fruit
- A slice of turkey steak, whole-wheat spaghetti, a green salad, and a pineapple chunk.
- Beet salad, two tangerines, grilled salmon, spinach with soy cream.
Snacks
a cup of cooked brown rice, a handful of almonds, soy or oat milk, soy yogurt, fresh fruit, or vegetables.
*Consult your doctor before beginning this diet.
