Miracle diet or balanced diet?
There are many recommended diets that promise to achieve a significant drop in weight, most of them harmful to the body and with few long-term results, so-called miracle diets.
Miracle diet to lose weight
Characteristics of the so-called miracle diets
• Extremely low-calorie diets causing rapid and significant weight loss.
• This weight is lost at the expense of glycogen, water, and protein.
• The lost weight recovers as quickly as it was lost once the diet was abandoned.
• They tend to present with suggestive promises, such as reducing weight without any effort and with record times.
• Many of them declare to be safe without any type of risk to health.
• They are usually prescribed by people who are not qualified in the field of dietetics and nutrition.
• The descriptions are often imprecise and incomplete, such as not indicating the recommended amount of each food.
Therefore, an adequate diet will be one that includes each and every one of the essential nutrients , as well as the minerals and vitamins necessary for the proper functioning of the organism, that is, a balanced diet.
In a balanced diet, the amounts of each of the nutrients must be balanced with each other. The caloric percentage will be distributed as follows:
- Carbohydrates 55-60% of the total caloric intake: from fruits, vegetables, vegetables, and whole grains.
- Proteins 15% of the total caloric intake: maintaining a balance between those from animals (meat, fish, and eggs) and vegetables (cereals, legumes and nuts).
- Lipids will not exceed 30% of the total calories consumed: preferably healthy fats, polyunsaturated and monounsaturated, compared to saturated fats, derived from animal fat.
We will have an increase in weight when the caloric consumption is greater than the daily energy expenditure. Therefore, for a progressive weight loss will be necessary to carry a hypocaloric diet, not exceeding the basic requirement, or with a caloric deficiency below the established.
Balanced diet to lose weight
Tips to consider:
• Eat products low in sugars and saturated fats.
• Carrying out a fractional diet without skipping any food will help to avoid an acute sensation of hunger after many hours without having eaten, as well as influencing our process of thermogenesis, a process by which the body carries out a consumption caloric through the food consumed.
• Avoid consuming foods high in sodium, limiting the consumption of salt. A diet with a high sodium content will cause us to retain more fluid, with a subsequent weight gain.
• Perform daily physical exercise, at least four days per week with a minimum of 30 minutes per session.
• Avoid eating quickly and accelerated. Eating quickly makes the hormones responsible for releasing the feeling of fullness are not released in time and, as a result, there is a greater need to continue eating more food.
• Drink at least 2 to 2.5 liters a day, avoiding sugary and carbonated beverages.
• Avoid consuming food just before going to sleep, and much fewer products with a high content of fats and sugars.
• It will be very helpful to pay attention to the nutritional tables of the products consumed, choosing those with a lower amount of calories per serving.
Conclusions when choosing a diet
We can conclude that it is advisable to rule out any type of miracle diet, famous and well-known diets that promise a rapid loss of weight, with its corresponding nutritional imbalance through its severe caloric restriction, leading to major health disorders due to its lack of foundation scientific.
We must focus on diets that provide all the essential nutrients and energy necessary for our daily requirement.
Eating healthy and healthy will help us improve our quality of life, preventing the development of diseases such as obesity, diabetes, cardiovascular and cerebrovascular diseases, high blood pressure, some types of cancer, anemia, infections and much more.
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