We are going to review different types of diets and their benefits in this article…
Types of diets: some of them
The variety of diets available today can be overwhelming, but each has its own specific characteristics and benefits. The Mediterranean diet, for example, is based on the consumption of fruits, vegetables, legumes, fish and olive oil. Scientific studies have shown that this diet can reduce the risk of heart disease and improve longevity. Its focus on fresh, unprocessed foods makes it a healthy and sustainable option for the long term. Did you know there is the perfect «organic» gift? see below…
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On the other hand, the ketogenic diet focuses on a high fat and very low carbohydrate intake. This type of diet forces the body into a state of ketosis, where it burns fat instead of glucose for energy. Although it has been shown to be effective for weight loss and the control of type 2 diabetes, some experts warn of possible side effects such as fatigue, constipation and a deficiency of essential nutrients.
I have personally tried the ketogenic diet and it is not so much the problem of having nutrient deficiencies as the fact that it is quite difficult to maintain over time; Let me explain, sugar is currently present in almost all foods, and the ketogenic diet is based on keeping blood sugar levels below the minimum to ensure fat burning, therefore, you must be careful. extreme of not consuming sugars (carbohydrates in general), so as not to leave the ketosis zone. If you want to know more about the subject, I recommend this book:
Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health
**Selected for Doody’s Core Titles® 2024 in Nutrition** Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health presents the most up-to-date and evidence-based science and research available in the field of TCR, with the purpose of training medical and allied healthcare professionals on the effective therapeutic use of low-carbohydrate and ketogenic nutrition in clinical practice. This book explores the appropriate, safe, and effective use of TCR to improve patient outcomes in a broad range of chronic metabolic conditions and aims to promote health.
Focused on lifestyle management, health support and the treatment of diseases rooted in poor nutrition, this book explores the role of food and lifestyle modification as medicine and is a valuable resource for nutritionists, dietitians and medical professionals who provide diet-related counselling, as well as those researching or studying related areas.
- Presents new best-practice guidelines for using TCR to treat, improve or reverse nutrition-related metabolic conditions and diseases that were previously thought to have a chronic, irreversible progression
- Provides an overview of the most recent evidence outlining the biochemistry and physiology pertaining to human nutrition and health
- Offers evolutionary and historical context to human nutrition
- Contains clinical practice guidelines for the implementation of TCR from medical practitioners who prescribe TCR in their practices, allowing readers to understand real-life concerns in the field
- Features case studies that provide practical examples of how to assess, monitor and intervene with patients that practitioners encounter in their practices
- Explains the physiology and biochemistry of the normal and pathophysiological state for each condition and links these to the application of TCR
Types of diets: The paleo diet, also known as the caveman diet, promotes the consumption of foods that would have been available to our hunter-gatherer ancestors. This includes lean meats, fish, fruits, vegetables, nuts and seeds, while avoiding processed foods, dairy and grains. Reported benefits include weight loss and an improvement in energy levels, although some critics point out the difficulty of maintaining this diet long term and the possible lack of certain nutrients.
Vegan and vegetarian diets have gained popularity for their health and environmental benefits. A vegan diet excludes all animal products, while a vegetarian diet may include dairy and eggs. Both diets have been shown to be effective in reducing the risk of chronic diseases such as hypertension and certain types of cancer. However, it is important to plan these diets properly to ensure you get enough protein, iron, calcium and vitamin B12.
Testimonials from people who have followed these diets reinforce scientific studies. For example, my friend María, a follower of the Mediterranean diet, claims to have improved her cardiovascular health and energy levels (I believe this because she previously had sky-high cholesterol). Juan (a friend of my mother), who adopted the ketogenic diet, reports significant weight loss and control of his type 2 diabetes. These testimonials, along with scientific evidence, offer a balanced perspective of the benefits and risks associated with each diet.
Types of diets & Nutritional tips for a balanced diet
Maintaining a balanced diet is essential to enjoy good health and achieve optimal physical condition. Planning nutritious meals may seem like a complicated task, but with some practical tips, it can be done effectively. Firstly, it is vital to include a wide variety of foods in your daily diet. A diversified diet guarantees that the body receives all the necessary nutrients. Fruits, vegetables, whole grains, lean proteins and healthy fats should be part of every meal.
Understanding and reading nutritional labels is another crucial aspect. These labels provide information about the calorie content, the amount of macronutrients, and the vitamins present in the food. Becoming familiar with this data can help you make more informed decisions at the grocery store and avoid products high in added sugars and saturated fats. Additionally, it is essential to pay attention to portions. Controlling the amount of food eaten at each meal can prevent excessive calorie consumption and, therefore, contribute to maintaining a healthy weight.
Hydration should not be underestimated in a balanced diet. Adequate water consumption facilitates digestion, absorption of nutrients and elimination of toxins. It is recommended to drink at least eight glasses of water a day, increasing this amount depending on the level of physical activity and weather conditions.
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Avoiding frequent consumption of processed foods rich in added sugars is another key point. These products often lack essential nutrients and can contribute to the development of various chronic diseases. Opting for fresh and natural foods will always be the best option.
Finally, it is important to adapt the diet to individual needs and lifestyles. People with specific medical conditions, such as diabetes or hypertension, should follow the recommendations of a healthcare professional to adjust their diet appropriately. Likewise, common digestive pathologies must be taken into consideration such as the existence of the Helicobacter pylori bacteria in the stomach (as is my case); For these specific situations I will be writing various posts that I hope will be helpful to you. With these tips, and perseverance, achieving a balanced diet will be an achievable and sustainable goal over time.
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Here you can see more about Vegan diets.