The food is one of the pillars of our health. We get the energy and nutrients through food, so we must make our diet a priority.
Unfortunately, today, we forget its importance due to the short time we have and the influence of social changes.
Any diet aims to maintain or improve our health, and therefore our physical appearance is a reflection of our best or worst state. Whether it is to lose weight, gain weight, avoid some foods, or supplement vitamin deficiencies, diets should always seek balance. The most advisable thing is to receive the advice of a professional nutritionist who draws up a menu suited to our specific characteristics.
What exactly is a diet? What types of foods are there? Which is the most suitable for you?
A diet is the amount of food that a living being provides its body. Therefore, the diet defines our nutritional behavior; that is, it is a set of nutrients that the body absorbs after constant consumption of food.
Diet is a habit and a way of living. It is true that, in most cases, this term is used to refer to special regimes to lose weight or to combat certain diseases, although the reality is that these cases represent modifications in the diet and not a diet in itself.
On the other hand, it is considered that a beneficial diet for human health, that is, a balanced and balanced diet, must contain a sufficient quantity of calories and essential nutrients for the correct growth and development of the organism in each of the stages. Therefore, a healthy diet must provide carbohydrates, proteins, and fats (in addition to vitamins and minerals) in the appropriate proportions to reduce the risk of chronic diseases.
When feeding, we must take into account a series of criteria such as those shown below:
Choose a varied diet that includes foods from all groups: fruits, vegetables, dairy, meat, fish, eggs, sugars.
Maintaining an adequate balance in the consumption of food, that is, it should be avoided that the excessive intake of a particular food displaces the use of another equally necessary.
Eat-in moderation. It allows us to stay at the right weight and avoid obesity and its dire consequences.
Eat to enjoy: Currently, human beings do not eat only to survive, but also enjoy doing so. For this reason, our diet, which is always incorporating healthy and nutritious foods, must be configured in such a way that we feel like eating it. A diet that we do not like can end up becoming a real martyrdom.
The types of diet we can follow to improve health:
When choosing or developing a diet, the first step we should take is to ask ourselves its objective, since according to it we can differentiate different types of foods:
Low-calorie diets: The most popular and common are low-calorie diets, which aim to lose weight through a low-calorie diet. It is about giving the body a lower amount of energy (calories) than it consumes throughout the day. In this way, a caloric restriction is created, and the body has no choice but to resort to the accumulated fat to sustain itself. This type of diet does not exclude any food, although it does limit and reduces its consumption. Also, it expands the intake of vegetables and fruits.
Hypercaloric diets: Women who want to gain weight are less common, but it can also be a goal to achieve through a diet rich in carbohydrates and fats. This type of diet must be under the supervision of a nutrition professional so that the person consumes the right foods and does not think that eating fat and sugar is synonymous with gaining weight (with this, the only thing that is achieved is to worsen considerably health status). The hypercaloric diet must be rich in nutrients and contain high levels of calories, such as olive oil, nuts, and certain meats and fish. Furthermore, contrary to popular belief, this diet should be combined with physical activity. Preferably you should opt for bodybuilding exercises and avoid all those that activate the metabolism and burn fat (running, spinning.
Basal or balanced diet: These are not intended to modify our weight, but to maintain it in a healthy and balanced way. To this diet belongs, for example, the popular Mediterranean diet. It is known as the Mediterranean diet for its origin in the nutritional habits of southern Europe, including countries such as Greece, Spain, or Italy. It is a diet that promotes varied food consumption, giving priority to fruits, vegetables, cereals, fish, and meat. One of its fundamental elements is olive oil, a great source of unsaturated fats. This diet suggests grilling, boiling, or consuming raw and fresh products.
Protein diets: Whether to reduce the level of protein
( lipoprotein )Indicated in case of kidney disease or to increase it ( hyper protein ), which are used in case of problems such as anorexia, malnutrition, etc.
Ketogenic diets: Several forms of this diet mainly lack carbohydrates or sugars, replacing them with proteins or lipids. They are usually used in cases of diseases such as epilepsy or obesity. One of the best known is the Atkins diet.
Dissociated diet: These diets are intended to lose weight through various methods. They are based on consuming a single type of nutrient over some time since they assume that in this way, the body is forced to drink the accumulated fats.
Gluten-free diet: Celiacs are people who suffer intolerance to gluten, one of the components present in many bowls of cereal; This diet replaces these foods with other alternatives. Similar techniques are used in case of other food allergies.
Organic Diet: As its name suggests, this diet is mainly based on consuming organic food. In other words, people exclude processed products, chemicals, additives, pesticides, fertilizers, hormones, and transgenics from their diet and replace them with others whose cultivation process is entirely natural. When carrying out this diet, any toxic and aggressive component that contaminates the earth and the product it generates is rejected because it is considered harmful to health. Although it is true that this diet is regarded as a utopia since currently processed products, with high levels of salt, sugar, and trans saturated fats are found in practically every corner, we walk on.
Vegetarian diet: Vegetarian diets are those in which food of animal origin is completely eliminated, and only products of plant origin are consumed. Therefore, this diet is mainly based on legumes, fruits, vegetables, vegetables, seeds, grains, and soy.
Vegan diet: The vegan diet is similar to the vegetarian one, with the difference that it is more strict and restrictive. From it, not only food of animal origin is eliminated, but also those derived from them. For example, vegan people do not consume meat, but neither dairy, eggs, or honey. Most of the time, this type of diet is not practiced for food or health reasons, but many people do it for ethical or environmental reasons.
Macrobiotic diet: This diet is based on the Japanese’s feeding routines, including those on the island of Okinawa. It is about eliminating sugary foods, fats, and fried foods and including the intake of fish, fruit, and vegetables.
Zone diet: To carry out this diet, you must follow a basic principle: consume carbohydrates, proteins, and fats with each meal. We recommend eating five meals a day, and the distribution of nutrients is as follows: 40% carbohydrates, 30% protein, and 30% fat. Of course, fats must be healthy (monounsaturated and polyunsaturated) and complex carbohydrates that are slowly absorbed.
And you? What type of diet do you follow in your day today? Tell us in the comments.