Diet for weight loss: how and which to choose. The advice of nutritionists

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Carlos Laforet Coll
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Diet for weight loss. Who at least once in their life (but often much more frequently) hasn't looked for a simple, fast and successful way to lose weight?

Don't store avocado like this: it's dangerous

Diet for weight loss. Who at least once in their life (but often much more frequently) has not looked for a quick, easy way and successful for weight loss? It is difficult to orient yourself in the variegated world of weight loss diets, so let's try to clarify a bit.





In the ambitious project of losing weight, we often get caught up in a rush to obtain the desired result and we forget that our body needs not only an adaptation time but, above all, to a set of nutrients to work best (carbohydrates, proteins, fats, etc.) to be consumed every day in the right proportions that can vary a little according to the person's constitution and the activities he performs during the day.

Unfortunately there are no shortcuts that they can guarantee us a quick and lasting weight loss but rather it should change perspective and always follow a balanced diet suitable for us, able to guarantee us not only the right weight but also health. However, there may still be times when we want to shed a few pounds and look for it perfect diet for weight loss. But does it exist?

Index

HOW AND WHICH DIET TO CHOOSE

Orient yourself inwide range of possible weight loss diets it is not easy. The question is indeed more complicated than it may seem at first glance. Each person is unique, has a different constitution, a different age, a different weight to lose, different health problems, different needs, etc.

It is therefore difficult to establish a weight loss diet that can be suitable for everyone and always successful, much more likely that each person will have to commit to finding the right key to lose weight, the one that best suits their body and needs, and that prevents them from fall into the yo-yo effect.

According to an analysis conducted in the United States, there are some diets to lose weight better than others as easier to follow, more effective in the result, which ensure all the necessary nutrients and therefore also safe from the point of view of health. Even some of them have been shown to prevent diabetes and heart disease. Most of these diets (Dash, Mind, Tlc diets, etc.) are almost unknown to us, in fact they are studies conducted on American patients who have a lifestyle and above all a type of diet that are very different from us.



Read also: THE RANKING OF THE MOST EFFECTIVE DIETS TO LOSE WEIGHT AND KEEP HEALTHY: THE EXPERT'S OPINION

High-protein diets are still very fashionable, which undoubtedly they work but they also have several contraindications. Among these, the best known is undoubtedly the Dukan diet of which we have already explored the contents in a previous article and which we advise against due to possible contraindications (as well as ethical and environmental factors).

Read also: HYPERPROTEIC DIET: RISKS AND CONTRAINDICATIONS

At the antipodes there is also the vegan diet. But is it right to consider this a diet suitable for weight loss? The nutritionist and veg-coach answered this question Roberta Bartocci in this video interview:

Read also: VEGAN DIET: PROVEN BENEFITS, EXAMPLES, WHAT TO EAT AND CONTRAINDICATIONS

Among the best diets to lose weight suitable for our latitude there is certainly the one considered "at home": the Mediterranean diet. However, as Alessandro points out Nameplate, doctor and food intolerance expert, we need to go back to the true Mediterranean diet, that of the origins, that is the eating style of the early 900s. In this regard, the doctor offers us an interesting food scheme on what we really should eat:

- Seasonal and local fruit and vegetables where you live (km 0): 5 meals a day, preferably raw.

- Whole grains (to understand if with or without gluten, due to the enormous spread of Gluten Sensitivity)

- Various legumes (chickpeas, lentils, circles, peas, beans, etc.) even every day (soy 2-3 times a week)

- Organic white meat for those who eat it (chicken, turkey, etc.), 3 times a week; organic red, once a month (beef, veal, pork)



- Fish (2 times per week)

- Seasoned and not fresh cheeses (2-3 times a week no more)

- Extravirgin olive oil

- Oily fruits with shell (walnuts, hazelnuts, almonds, etc.) in the morning for breakfast.

With regard to the weight loss, Doctor Targhetta gives us an indication to be taken into account:

“Today diets are no longer made according to calories and grams, but according to what are the compatible foods, or according to food intolerances. If a person is gluten intolerant (Gluten sensitivity) he will gain weight if he consumes gluten-containing cereals. Conversely, if he consumes gluten-free cereals. If a woman eats fresh dairy products she will be filled with cellulite, vice versa the cellulite will disappear. In short, you can also lose weight by eating! You don't have to make more sacrifices to lose weight. It is enough just to eat the right foods for us ".

DIET SCHEME TO LOSE WEIGHT IN A MEDITERRANEAN STYLE

Regarding the Mediterranean-style slimming diet, the doctor Roberta Martinoli, nutritionist biologist and surgeon he then gave us a basic example of a weight loss diet for a woman who wants to lose some weight:

Breakfast: 40 grams of oats with 150 ml of semi-skimmed milk, 150 grams of fresh fruit and 20 grams of nuts.

Snacks based on fruit to be consumed with the peel.

Lunch: cooked (200 grams) or raw (100 grams) vegetables; a whole grain (40 grams) and legumes (30 grams if dry, 120 grams if fresh)

Price: cooked vegetables (200 grams) or raw (100 grams), wild caught fish (150 grams), wholemeal bread (50 grams)

During the day it will be possible to consume extra virgin olive oil in quantities of 20-30 grams (the equivalent of 3 tablespoons).

Read also: MEDITERRANEAN DIET: PROVEN BENEFITS, EXAMPLES AND SLIMMING VERSION

IS IT POSSIBLE TO LOSE LOSS WITHOUT A REAL DIET?

The doctor answered this question Roberta Martinoli, look what he told us in this interview:

We can then help ourselves by including some in our diet foods that increase metabolism such as green tea, chili and other spices, whole grains, foods rich in omega 3 and calcium.

Read also: 10 FOODS THAT ACCELERATE METABOLISM

THE ADVICE OF THE DOCTOR - NUTRITIONIST

We asked Paola Assunta Buccarella, doctor and nutritionist, to reveal a little the mechanisms that are often behind the failure of diets and to point out the most common mistakes you make when you want to lose weight. Here's what he told us:

"Over the course of our life, almost all of us have experienced the disappointment, the frustration, the sadness for the 'catastrophic' failure of a diet in which we had placed our hopes, our dreams in the drawer, the opportunity to take back the reins of our life in hand. Every time we start a dietary or dietary path again we always fall into the same mistake: we do not fully understand the differences between a diet and an eating regimen. In the first case it is simply a matter of drastically reducing the amount of food introduced and eliminating or almost eliminating the presence of carbohydrates and fats, considered the 'number one enemy' of our accumulated extra pounds. By doing this, we actually reduce the body's ability to use vital nutrients to rebuild our body cells. The result is an 'impoverishment' of the whole body with consequent loss of a few kilos of fat and many kilos of muscle, that is, of lean mass. The body therefore, made 'hungry', not enduring this kind of 'stress' for long (because it is stress), due to a sort of survival mechanism inherent within us that is triggered every time the body feels a situation of danger which in this case is the fear of dying of hunger, generates theirrepressible 'impulse' to go back to eating as before and, more often than not, more than before to compensate for his previous losses (lean mass). This is why diets programmed in this mode (almost) never work ”.

What advice can you give us for losing weight?

“If you decide to follow a real physiological diet, balanced and suited to the constitutional and genetic needs of each individualBy thus developing a new conscious and correct diet not supported by questionable personal tastes or social trends, success will be assured. In this case the body itself will thank you for this attempt to improve your situation and will behave accordingly. At this point the question arises: how can we succeed? What kind of diet can you give us this kind of guarantee? From my point of view, only diets or, better still, diets that target the safeguarding the right nutritional intake which is a guarantee for the protection of health and the improvement of the quality of life of the individual himself. The rest will be done by the body itself. We have the task of creating, or rather, recreating a new relationship with our body, becoming aware of it by listening to it and learning about the signals it sends us. Initially my advice is to use the support and experience of a health professional that follows the dictates described above relating to a balanced, harmonious diet suitable for the psycho-physical well-being of each individual ".

Therefore, even weight loss diets are part of those series of situations in which DIY is certainly not the best choice!

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