Each year that begins is a new opportunity to realize the cherished dream of eating healthy and saying goodbye to being overweight. According to nutrition experts, a series of scientifically backed eating plans can help you take care of your figure and your health at the same time.
The European Medical Institute of Obesity (IMEO) team, for example, has selected the best diets for 2022 from all those that have recently gained prominence and will continue to set trends throughout the world. beginning year.
These are diets that help lead a healthy life, sustainable over time, do not produce a “rebound” effect (weight gain after completing them) and seek moderate weight loss, up to 1.5 kilos per week and no more than 6 kilos a month, according to dietitian Rubén Bravo, spokesperson for the Institute.
These weight loss plans are nourished by all food groups to ensure the body is functioning properly, and are normally followed by endocrine doctors, nutritionists or dieticians, says Bravo.
“We are seeing a greater tendency to incorporate practices typical of vegan and vegetarian diets, that is, to eat vegetables, to consider them as a fundamental part of the diet and to give more importance to their protein intake, such as legumes”, emphasizes .
“We are also seeing more and more people prefer plans that not only promote weight loss, but also contribute to health care through nutrition and help improve lifestyle, combining physical activity and personal growth methods. . “, To add.
These are the three models or methods that dominate the ninth annual edition of the ‘IMEO Best Diets Ranking’, presented in descending order, starting with the most suitable:
‘CHANGE 360’ PLAN
With this naming, a set of Consolidated Systems is designated that “seeks long-term, 360-degree lifestyle change encompassing nutrition, exercise, and personal growth to be the best version of ourselves.” , he says. Reuben Braves.
He points out that these diets focus not only on weight loss, but also on health, the role of food as medicine, vitality and mood, quality of sleep, stress management, improvement physique and body composition, as well as reducing and delaying effects. of ageing.
One of the most popular 360 Shift systems is the Mayo Clinic diet, which recommends eating plenty of fruits and vegetables and, to a lesser extent, whole grain carbohydrates, lean sources of protein such as legumes, fish and low fat dairy products. as well as heart-healthy fats, according to the Institute.
In this diet, which allows you to drink water, coffee and herbal teas between the main meals, it is essential to practice physical activity on a daily basis, in order to be able to lose between 2 and 4 kilos during the first 2 weeks and to half a kilo to a kilo, over the following weeks, they explain.
The Evolution Method, on the other hand, promotes smart nutrition with dietary supplements, and seeks to help people “lose weight by taking care of themselves”, by adopting and maintaining healthy and sustainable lifestyles over the long term. terms that avoid having to “go on a diet”. ”. ” Everytime.
This system includes foods chosen to stabilize blood sugar, increase vitality and avoid the feeling of hunger, in addition to nourishing the muscle, favoring the hormonal system, avoiding nutritional deficiencies. Plus, it involves maintaining an active lifestyle and positive thinking, under professional guidance, according to Bravo.
PSYCHONUTRITION OR ‘NO DIET’
Some people watch their diet a lot, without being on a diet, in an approach that allows them to lose half a kilo a week, if combined with adequate physical activity, according to the IMEO.
From this approach, the nutritionist Inmaculada Luengo points out that the most advisable thing is “to learn to eat without extreme restrictions, but according to the energy expenditure that we generate and the stage of life in which we find ourselves (pregnancy, adolescence, old age).
The so-called “no diet” does not exclude any food group, favoring vegetables, fruits, legumes, meat, fish, flour and whole grains, good fats rich in antioxidants, and occasionally allowing to “indulge” in foods of lesser nutritional quality. or processed, he says.
Those who follow this type of diet generally reduce the consumption of salt and sugar on the menu and limit the consumption of alcohol and soft drinks, generally incorporate physical activity to stay active and set realistic goals that promote self-esteem. self and a longer life. . happy, explains Luengo.
To follow a “no diet”, it is advisable to be advised or followed by an expert in psychonutrition, a discipline that deals with the psychological and emotional relationship of people to food and their way of eating, sometimes because of the anxiety, in certain situations or moods, according to the IMEO.
The fundamental characteristic of this model, designed by nutritionist Carlos Ríos, is to take care of one’s health based on what he considers “real food”, a concept that encompasses both whole and fresh foods. , minimally processed, as well as foods that have been processed but retain their original quality and healthy properties.
Although the objective of “Realfood” (“real food”) is not to lose weight, this system allows weight loss at a rate of between half a kilo and one kilo per week as a “side effect” of the improvement of the hygiene of life. and reducing the consumption of certain high calorie and low satiating products, such as cookies, pastries, juices and soft drinks or industrial sauces, among others, according to the IMEO.
Although in order to lose weight with this system, it is convenient to exclude or reduce the consumption of such high-calorie “real food”, such as nuts or dried fruits, they point out.
One of the advantages of this model is that it encourages the substitution of ultra-processed products for natural and healthy foods, such as fruits, vegetables and legumes, which helps to improve health parameters, such as blood pressure and blood sugar, cholesterol or triglycerides in the body. blood, they add.
to the top
The Mayo Clinic Diet and Evolution Method, which “seeks long-term, 360-degree lifestyle change encompassing diet, exercise, and personal growth to be the best version of ourselves,” is at the top of the list of best diets.
The “Realfood” model of consuming “real food” that includes both whole and fresh, minimally processed foods, as well as foods that have been processed but retain their original quality and healthy properties, is the third most suitable option.
Psychonutrition or ‘no diet’, which requires learning to eat without extreme restrictions, but according to the energy expenditure that one generates and the stage of life in which one finds oneself (pregnancy, adolescence, old age), ranks second on the podium for the healthiest weight loss diets.