Weight loss diet
clear portions, no starvation.
Based on the “Dieta para bajar de peso” PDF. Apply with professional guidance, especially for teens, people with medical conditions, or on medication.
Contact
Eloy Alfaro e Italia. Fortune Plaza. Floor 11. Office 1103
Phone: (02)3801623
Email: drluiscalderon@gmail.com
Normal
< 25
Overweight
25 – 30
Obesity
> 30
Before you start
- • Overweight/obesity affect health and self-esteem.
- • BMI guides risk; if > 25, consider a plan.
- • Discipline + exercise (≥ 3x/week, 30 min).
- • Split goals; weigh weekly, same day.
- • Personalize: starting BMI, ideal weight, first target.
Quick tip
It’s not about eating less, it’s about portions and timing. Veggies fill you up, healthy fats give satiety, water calms anxiety.
Portions by food group
Dairy & eggs
| Skim milk | 1 cup |
| Skim milk powder | 2 tbsp |
| Diet yogurt | 1 cup |
| Cheese | 1 slice |
| Egg | 1 unit |
Vegetables
Portion: 1 cup raw or ½ cup cooked.
Chard, celery, eggplant, broccoli, onions, cabbages, artichoke, Brussels sprouts, cauliflower, asparagus, spinach, mushrooms, lettuce, turnip, palm heart, pickles, bell pepper, radish, zucchini, squash, tomato, green beans, carrot, pumpkin. Avoid beetroot.
Avoid: beetroot.
Fruits
Portion per fruit (pick one).
Melon (1 cup), passion fruit (2 medium), papaya (1 cup), pear (1 medium), watermelon (1 cup), kiwi (1 medium), babaco (1 cup), apple (1 medium), tangerine (1 large), mango (1 small), lime (1 large), cucumber (½ unit), peach (1 large), grapefruit (½ unit), prickly pear (2 medium), gooseberries (½ cup), taxo (2 medium), tamarind (2 tbsp), plum (2 medium), blackberry (½ cup), custard apple (½ small), strawberries (8–10), granadilla (2 medium), orange (1 small), guava (2 medium), grapes (8–10), tamarillo (2 medium), naranjilla (2 medium), soursop (½ cup).
Avoid: mango, grapes, raisins, capuli, baby banana, sapote, mamey, plantain.
Starches
Max 2 portions per meal.
Lean meats
Portion: 75–100 g.
- Skinless chicken
- Turkey
- Sardine
- Beef
- Pork filet
- Tuna in water
- Fish
- Veal
Healthy fats
| Olive oil | 1 tbsp |
| Sunflower oil | 1 tbsp |
| Nuts | 1 handful |
| Avocado | ¼ – ½ |
Note: oil is for dressing in raw form, not for frying.
Free consumption
- Mineral water, herbal tea, fat-free broth, coffee without sugar.
- Lemon, mustard, vinegar (white or balsamic), herbs and natural seasonings.
- Diet gelatin.
Not allowed
- Mango, grapes, raisins, capuli, baby banana, sapote, mamey, plantain.
- White/brown sugar, panela, honey, syrups.
- Sodas, candies, pastries, sweet bakery.
- Canned/dried/candied fruits, artificial juices.
- Ice cream, flan, pudding, non-diet gelatin.
- High-fat cheeses, cream cheese; whole/condensed/flavored milk; whole yogurt.
- Cream, butter, lard, mayo, coconut, heavy cream.
- Processed meats, chicken skin, offal, fatty meats, fried foods.
- Fried snacks, sauces with flour/cream or artificial powders.
Nutrition tips
- Eat in a relaxed environment and keep set meal times.
- Respect portions; split into 5–6 meals.
- No more than 3 hours between meals/snacks.
- Fill the plate with vegetables and colors.
- Exercise at least 3x/week (30 min).
- Eat slowly and chew well.
- Wait 30 min after eating before lying down.
- Use healthy oils to dress, not to fry.
- Drink ≥ 8 glasses of water/day; reduce salt.
- Use sweetener; nuts enhance salads.
- Salads can include olives, mushrooms, pickles, capers, scallions, etc.
Meal distribution (portions)
Breakfast
1 dairy · 1 protein · 2 starches · 1 fruit
AM snack
1 fruit
Lunch
2 meats · 2 starches · 2 veggies · 1 fat · 1 fruit
PM snack
1 fruit or 1 starch
Dinner
1 meat · 1 starch · 2 veggies · 1 fat
Sample day
Breakfast
- • 1 dairy: skim milk or yogurt
- • 1 protein: 1 egg or cheese
- • 2 starches: 1 whole-grain bread or 2 slices
- • 1 fruit: 1 portion of melon
AM snack
- • 1 fruit: 1 cup of watermelon
Lunch
- • 2 meats: chicken + beef
- • 2 starches: 1 cup of rice
- • 2 veggies: 1 cup cold salad (lettuce + tomato) + ½ cup warm veggies
- • 1 fat: 1 tbsp oil (salad or sauté)
- • 1 fruit: 1 large tangerine
PM snack
- • 1 fruit or 1 starch: 1 apple or 3 crackers
Dinner
- • 1 meat: fish
- • 1 starch: 1 potato
- • 2 veggies: 1 cup cold salad (tomato + onion) + ½ cup green beans
- • 1 fat: ¼ avocado
Extra (optional)
- • Light gelatin (optional)
Need a tailored plan?
Book a visit and we’ll adjust it to your BMI, age, and goals.
Informational guide. Not a substitute for medical advice.
