We look for the most effective “diets<\/a>“, or those that have the foods that we like the most, or the one that our friend says “gave me results and I lost weight very quickly”.<\/p>\n\n\n\n Thus many times, we try everything that seems to augur good results, and we go from \u201cdiet to diet\u201d, without achieving anything, and feeling increasingly frustrated, for not obtaining the expected results; and if we succeed, these results are of short duration.<\/p>\n\n\n\n We must have scientific and truthful knowledge\u00a0about the complex development of obesity and overweight.\u00a0It is important to understand that if it were something simple to combat, it would not be a growing global problem. <\/p>\n\n\n\n Unfortunately, obesity is growing worldwide, and it is becoming increasingly difficult to combat it.<\/p>\n\n\n\n Diet is an extremely important factor when starting our fight against being overweight, for this reason, we must have a lot of knowledge and be very careful when we intend to use this tool for this combat.<\/p>\n\n\n\n In this article, we will be developing: concept and etiology of obesity, how to objectively assess nutritional status, and thus be able to determine the degree of overweight, and the risks to which we are exposed.\u00a0<\/p>\n\n\n\n To determine the nutritional needs of individuals;\u00a0and finally a chapter specifically on eating plans, looking at different food alternatives for the treatment of overweight and obesity.<\/p>\n\n\n\n We will begin by defining the concept of “diet<\/a>“, since many times popularly, the “diet” is wrongly associated with the practice of restricting\u00a0food\u00a0intake to obtain only the necessary energy, to decrease body weight.<\/p>\n\n\n\n A diet is the pattern that a person follows in the habitual consumption of food.<\/p>\n\n\n\n It is accepted as a synonym of eating plan, which refers to the “set and amounts of food <\/a>or food mixes that are routinely consumed”, although it may also refer to the eating pattern, which in certain circumstances, are carried out by healthy, sick or convalescent in eating and drinking.<\/p>\n\n\n\n The human diet is considered balanced if it provides the nutrients and energy <\/a>in such quantities that allow the functions of the organism to be maintained in the context of physical and mental health.<\/p>\n\n\n\n This balanced diet<\/a> is particular to each individual and is adapted to their sex, age, and health situation.\u00a0However, there are various factors (geographic, social, economic, pathological, etc.) that influence the balance of the diet.<\/p>\n\n\n\n Those of vegetable origin (cereals and derivatives, vegetables and fruits) occupy a privileged place, meaning that they must occupy an important part of the habitual diet.<\/p>\n\n\n\n Those of animal origin occupy a smaller space.\u00a0The dairy group is ranked by the contribution of calcium, a mineral that fulfills important functions in the body, such as conferring on the bones of their natural hardness.<\/p>\n\n\n\n It is recommended to select dairy and low-fat meats.<\/p>\n\n\n\n In a smaller proportion are the groups of fats, salt, sugars, and sweets.\u00a0The limited space occupied by these foods recommends that the population use moderation.\u00a0When the intention is to lose weight, rather than moderate, it is recommended to eliminate foods from these groups.<\/p>\n\n\n\n Lowering dietary fats is healthy.<\/p>\n\n\n\n It is also a reasonable and practical way to lower calories from food and lose weight, without altering the amounts of food that are consumed regularly.<\/p>\n\n\n\n Summarizing we could define three key concepts: variety, balance, moderation.<\/p>\n\n\n\n Remember that following an adequate diet contributes to achieving and maintaining a good nutritional state and therefore also a good state of health.<\/p>\n\n\n\n Group of cereals and legumes: This group includes cereals (rice, oats, corn starch, noodles, corn, and wheat flour), legumes (chickpeas, beans, lentils, beans), yeast doughs or low-fat baking powder.<\/p>\n\n\n\n It is recommended to select foods from this group in its different presentations, preferably in its integral forms.<\/p>\n\n\n\n They are all indicated.\u00a0Since time immemorial man has used plants to prevent and cure diseases, so the daily consumption of these foods are considered highly healthy.\u00a0All people should consume at least 5 servings a day between vegetables and fruits, preferably in season.<\/p>\n\n\n\n It should be included daily for its calcium supply. Skim or semi-skim milk and yogurt and lean, ricotta or cottage cheese without cream should be selected.<\/p>\n\n\n\n Regarding grated cheese, if used, it should be done in minimal amounts, only as a condiment, since it contains more fat and a lot of sodium.<\/p>\n\n\n\n Meat and eggs group<\/em><\/strong>:<\/p>\n\n\n\n Meats: The preferred meat is fish, and any type can be selected.\u00a0With respect to beef, the leanest cuts (shoulder, entrails, sirloin, buttock, wheel) will be selected, removing the visible fat.<\/p>\n\n\n\n The skin and fat must be removed from the chicken, preferring the consumption of breast.<\/p>\n\n\n\n Regular consumption of high-fat meats such as pork and lamb is discouraged.\u00a0In the case of consuming them, it is necessary to select pulps (avoid the ribs) and forms of preparation that do not include fat, for example, grilled.<\/p>\n\n\n\n Cold meats and sausages: They should not be consumed due to their high-fat content.\u00a0If consumed, it will be done occasionally, selecting the leanest (tenderloin, low-fat shoulder) and in small quantities. \u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0<\/p>\n\n\n\n The consumption of sausages is contraindicated.<\/p>\n\n\n\n Eggs<\/em><\/strong>: The whites can be eaten daily, are fat-free and have the advantage of admitting various forms of preparation.\u00a0Regarding the yolks, the indicated weekly consumption frequency must be respected (no more than a week).<\/p>\n\n\n\nBalanced Diets<\/h2>\n\n\n\n
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<\/figure>\n\n\n\nImportance of Balanced Diets <\/h2>\n\n\n\n
What foods to choose?<\/h2>\n\n\n\n
Group of vegetables and fruits<\/strong><\/h3>\n\n\n\n
Milk and cheese group<\/strong><\/h3>\n\n\n\n
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