Diets and Nutrition

Diets that can help you lose weight in a healthy way (but without miracles)

With the end of Christmas and the beginning of the new year, hurries begin to try to lose all the kilos that we have accumulated throughout the previous year. Among my friends there are few who were waiting to end the Christmas holidays - I included - to go on a diet and try to lose the weight gained in recent months. As a New Year's purpose, try to eat better and take care of our diet I think it's wonderful. The problem comes when the end is only to lose weight and we embark on miracle diets that promise us a quick and almost magical loss.

And, the majority of miracle diets are the most tempting as they promise to help us lose weight fast, almost effortlessly and without having to exercise or spend a lot of time changing our habits. The problem is that the weight we have gained we have not acquired in a week and, unfortunately, we will not lose it in a week. Trying it can even be dangerous and, in many cases, counterproductive because of the rebound effect.

The only trick to lose weight in a lasting, safe and healthy way, is to make a change of habits, to follow a healthy diet, adapted to our needs and possibilities and to generate adherence. In addition, moving a little more and spending less time sitting will also help. My recommendation is that, to the best of our ability, we turn to a good nutritionist who values ​​our needs. In any case, these five diets can help us to lose weight safely and healthily, but with some effort and without any miracle.

Mediterranean diet

In Spain we presume to have a great and completely healthy Mediterranean diet. The reality is, however, that for a few years now this diet has been a bit perverted. Every time we follow her less - although we continue to say yes - and we have been adding "typical" dishes that have nothing to do with the Mediterranean diet. Therefore, in our country there is an increasing rate of obesity.

However, the original Mediterranean diet, the real one, based on vegetables, vegetables, fruit and foods of natural origin (avoiding ultra-processed) and a little more home cooking, it is efficient to help us lose weight. Not only that, but It is ideal to maintain an adequate and healthy weight. The idea is to consume more vegetables and less meat, as well as healthy fats - such as those from extra virgin olive oil - and physical activity.

This would mean eliminating refined cereals that we consume on a regular basis from the diet, reducing our consumption of meat, and de-occindentalize the Mediterranean diet as we understand it today. To do this, we will have to avoid ultraprocessed foods, fast food, or commercial snacks and move on to the food as natural as possible.

The DASH diet

The acronym for the DASH diet means Dietary Approaches to Stop Hypertension, which means that it is a type of diet aimed at curbing hypertension. And, indeed, this diet in addition to helping us lose weight too It helps us keep hypertension at bay. Therefore, it is ideal for those of you who have stress problems.

The basis of this diet is simple and does not differ too much from the Mediterranean diet: It focuses on the consumption of legumes, fruits, vegetables, whole grains, skim milk and meats, but always lean. That is, from fish or birds. It is, therefore, a style of food that takes us away from ultraprocessed foods and many commercial foods.

In the case of this diet, the proteins will be obtained through legumes, minimizing the consumption of red meat. With this diet we will have a low fat and refined free sugar diet. In addition, it will help us control the salt levels we consume. The change will be progressive, but the results are lasting.

The paleo diet

I'm sure you've heard about this diet numerous times because, a few years ago it was a revolution and it was on everyone’s lips. The reality is that this diet, well done, can work not only to help us lose weight, but to change our habits in the long term.

The idea behind this diet is not to try to eat exactly as they ate in the Paleolithic, but to adapt a diet similar to our current needs and possibilities. The basis of this diet is simple: we must eat food and not products. For this, and although it may be assumed by some people, the basis of this diet is vegetables and vegetables.

In addition, there is an important consumption of lean meats, fish, fruit, tubers, seeds and nuts. Unlike other diets we have seen, this would not consume as many legumes or dairy. As an addition to food, One of the most important bases of this diet is physical activity. For those of us who are very active or who love to play sports, this diet can be very helpful to lose weight in a healthy way.

Intermittent fasting well planned

Intermittent fasting is not a diet in itself, but a way of eating. Intermittent fasting does not mean that it is good that we do not eat some days - specifically those before a meal - or that we can skip meals randomly. This type of feeding It only works if done well planned, following specific rules.

The basic idea is that we make fewer concentrated meals in a shorter period of time. There are several ways to carry out intermittent fasting, being the most used is known as 16/8. This means that we will fast for 16 hours and eat for the next 8 hours of the day. To make it easier, what we can do is not eat from dinner to lunch the next day. In this way, we will complete the 16 hours of fasting.

The advantage of this type of diet is that it improves metabolism and helps us to bite less. Something we cannot forget when doing this diet is that it must be based on real foods and the idea is to abandon the ultraprocessed. Otherwise, regardless of the times we eat, we will not lose weight.

Move to real food and leave the ultraprocessed forever

In this case it is not a diet as such, but it is a new way of feeding and a change in our lifestyle. The idea is not that we follow this form of food until we lose the weight we want and then return to the habits of before, but that we change our eating style to a much healthier one.

The most important thing about this type of diet is not the weight we lose - that we will lose it - but eating in the healthiest way possible for our body. Therefore, with this style of feeding we will lose weight more slowly, but the change will be lasting and we will not win it again if we continue with this type of food.

The idea in this feeding style is dramatically reduce the consumption of added sugar - until it is completely removed - avoid ultra-processed foods to the fullest, do not consume alcohol and base our diet on vegetables, vegetables, fruit, legumes, seeds, unrefined virgin oils, whole-grain flours and whole grains. In addition, the ideal is to include physical activity.

Those of us who, until now, have had a diet in which the added sugars, alcohol, refined flours and ultraprocessed products will be part, we will be the ones that most notice the effect on our weight, but especially in our health.