We analyze what those diets are and if they can really help us or not to lose weight.
Ketogenic diet or keto
The ketogenic diet is one of the most sought after during the last year and it is that, despite being well known, it can be slightly complicated to carry out. The premise of this diet is to minimize carbohydrate intake and preferably replace them with protein.
With this reduction of carbohydrates, it is intended to reach the state known as ketosis, in which ketone bodies have produced that act as a source of energy in the absence of hydrates. The body makes a great expense of lipids, producing a great fat burning.
Indeed, this diet works when it comes to losing weight. However, we must bear in mind that it is a complicated diet to follow, which can lead to complications and is not recommended for everyone.
First of all, staying in ketosis is very complicated: it’s easy to get out of it without almost noticing. But it is also easy for us to overdo it and end up going from ketosis to ketoacidosis that can cause dizziness, bad breath, discomfort or muscle failure, etc. Therefore it is recommended that if we do this diet we are controlled by a nutritionist or doctor who can advise us.
It is a diet that is especially recommended in cases of obesity and when it seeks to define in the gym. In addition, it is a type of diet advised against in the event that we suffer from diabetes or metabolic disease.
One of the most sought after diets this year is the Atlantic diet. It is a diet that is based on the diet of northern Portugal and Galicia and is presented as an equally healthy alternative to the Mediterranean diet.
This diet is based on the consumption of seasonal foods, fresh, local and with low processing, an important consumption of fish and seafood several times a week, high consumption of foods of vegetable origin, fruit, legumes, vegetables, nuts, whole grains, etc.
The use of extra virgin olive oil as the main fat is also encouraged, in addition to encouraging the consumption of dairy products, reduced meat intake, increased water consumption, as well as cooking stewed or grilled. It is a diet that can help us lose weight as it reduces the consumption of ultra-processed and added sugars.
Every so often a year – at the beginning of the course, after Christmas, before the summer – the detox diets reappear strongly promoting the elimination of toxins through the consumption of juices and smoothies for a limited time.
The idea is that through the consumption of these juices we will be able to clean our body and detoxify ourselves. The reality is that there is no scientific evidence that you find this type of diet effective.
To begin, we must bear in mind that our body does not need to be detoxified since we do not have toxins in our body, but rather wastes produced by our body. Our body is perfectly prepared, thanks to the liver and digestive system, to eliminate these wastes by itself.
What these diets can achieve is to stress our body because of its restrictive nature as well as being able to generate a great rebound effect.
The first thing to keep in mind is that intermittent fasting is not a diet as such, but a feeding protocol. Beyond the reality is that, in fact, following this feeding protocol can help us lose weight.
The idea of this type of feeding protocols is that we reduce the number of meals we make and that they are concentrated in less time. This way it is simpler that we do not go over the number of calories recommended for our needs.
Of course, when we start a feeding protocol such as intermittent fasting it is important that we bakery it correctly – preferably with professional help – since it is important that we follow a plan that works for us and that we can maintain on an ongoing basis.
In addition, we must remember that we choose the type of fasting we choose – 16/8, 20/4 or 24 hours on alternate days – we must meet our caloric needs and take into account the foods we consume, avoiding ultra-processed and eating the freshest possible.
In this case, we are talking about a diet that is specially designed to control high blood pressure. However, it has been found that it can also be effective in helping us lose weight, as well as being beneficial in cases of metabolic problems such as diabetes.
It is a style of food that promotes the consumption of whole grains, legumes, fruits, vegetables, skimmed dairy and lean meats – specifically fish and poultry -. The idea of this diet is that we consume mostly fresh food.
The Mediterranean diet is also one of the most sought after this year. The first thing to keep in mind is that the Mediterranean diet well done can help us lose weight.
But for this we must begin to de-westernize the diet, eliminating the ultra-processed, snacks, unhealthy oils, pastries, etc., which we have been adding little by little.
The Mediterranean diet that helps us lose weight is the original one, which promotes the diet of seasonal vegetables and fruits, a good amount of monounsaturated fats – such as those of olive oil -, reduced meat consumption, and increased activity physical.
In this way, we will be talking about a diet that helps us lose weight and improve the state of our health.
If there is a type of diet that returns strongly every year and has been divided into other diets, that is the dissociated diet. The idea behind it is to separate the different foods into groups based on their nutrients and consume them without mixing them since they would be incompatible.
For this, five groups are distinguished: vegetables, fruits, fats, hydrates, and proteins. They can also be divided into three groups: carbohydrates, proteins and, neutrals. Anyway, the idea is not to mix these groups or mix them following very complex rules. In the groups, you cannot mix, for example, several fruits are incompatible.
In theory, this is done because our body would not be prepared to metabolize several macronutrients at once. However, one of the main problems of this diet is that food is usually not formed by a single macronutrient and in most cases, we find several types of nutrients.
The reality is that our body and the enzymes responsible for participating indigestion have no problem processing different macronutrients and that no evidence has been found that the dissociated diet has no positive effect compared to other diets or eating styles.