Diet Write For Us – A diet is the set of food substances that make up the nutritional behavior of living beings. The concept comes from the Greek digital, which means “way of life..” The diet, therefore, is a habit and constitutes a way of living.
The types of diet that we can follow to improve health
When choosing or preparing a diet, the first step we must take is to ask ourselves its objective, since according to this, we can differentiate different types of diets :
hypocaloric diets
The most popular and common are low-calorie diets, which aim to lose weight through a low-calorie diet. It is about giving the body a smaller amount of energy (calories) than it consumes throughout the day. In this way, a caloric restriction is created, and the body has no choice but to resort to the accumulated fat to sustain itself. This site does not exclude any food, although it limits and reduces consumption.
Also, expand the intake of vegetables and fruits. It is necessary to consider the energy contribution and the nutritional quality of the foods that are part of it. For example, a diet in which you only ate a hamburger with potatoes per day would be hypocaloric, but isn’t it the same as eating 3threemeals based on vegetables, fruits, and legumes?
hypercaloric diets
Women who want to gain weight are less common, but it can also be an objective to be achieved through a healthy diet but with an energy intake more significant than the person’s requirements. This type of diet must be supervised by a nutrition professional so that the person consumes the right foods and does not think that they can eat any food to gain weight (with this, the only thing achieved is a considerably worsened state of health).
The hypercaloric diet must be rich in nutrients and contain high calories, such as those found in olive oil, nuts, and certain meats and fish. Furthermore, contrary to popular belief, this diet should be combined with physical activity. Preferably you should opt for muscle-building exercises and combine them with aerobic exercises.
Basal or balanced diet
They do not aim to modify our weight but to maintain it healthy and balanced. To this diet belongs, for example, the popular Mediterranean diet. It is known as the Mediterranean diet because it originates from the nutritional habits of southern Europe, which include countries such as Greece, Spain, and Italy. It is a diet that promotes varied food consumption, prioritizing fruits, vegetables, legumes, whole grains, oily fish, and lean meats. One of its fundamental elements is olive oil, a great source of unsaturated fats. This diet suggests cooking on the grill, boiling, or consuming raw and fresh products.
protein diets
Whether they are to lessen the level of proteins indicated in case of grief from kidney diseases or to increase it (hyper proteic), which are used in case of problems such as anorexia, malnutrition, etc.
ketogenic diets
There are several modalities of this diet, which consist of a high feeding of fats, a moderate contribution of proteins, and a least of carbohydrates. They are usually used for diseases such as epilepsy or obesity—one of the best-known is the Atkins diet.
gluten-free diet
Celiacs suffer from gluten intolerance, one of the components in many cereals; This diet replaces these foods with other alternatives. Similar techniques are used in case of other food allergies.
FODMAP diet
Its objective is to alleviate the digestive symptoms of some illnesses, such as fussy bowel syndrome. It is a diet low in fermentable carbohydrates carried out for a specific time and always under the supervision of a nutritionist to avoid possible deficiencies.
Vegetarian diet
Vegetarian diets are those in which fish and meat are eliminated. This diet, therefore, is based mainly on legumes, fruits, vegetables, seeds, grains, and soybeans. There are several vegetarian diets, depending on whether they include dairy, eggs, or both.
Characteristics of a correct diet
A balanced diet contains different types of food in specific quantities and proportions, so the requirement for calories, proteins, minerals, vitamins, and alternative nutrients is adequate. A balanced diet should offer:
- Bioactive phytochemicals such as dietary fiber, antioxidants, and nutraceuticals have positive health benefits.
- About 60-70% of total calories come from carbohydrates, 10-12% from protein, and 20-25% of total calories from fat.
To get the nutrition your body needs, most of your daily calories must come from:
- Fresh fruit.
- Fresh vegetables.
- Whole grains.
- Legumes.
- Nuts.
- Lean proteins.
Some foods should be avoided or limited in these eating plans, including:
- Highly processed foods.
- Refined grains.
- Sugar and salt are added.
- Red and processed meat.
- Alcohol.
- trans fats
Examples of diets
Some of the most common types of diets today are described below.
Bland diet
They include soft foods, are not very spicy, and are low in fiber. Spicy, fried, or raw foods should not be eaten. You should not drink alcohol or caffeinated drinks.
Astringent diet
They aim to include foods that increase the volume and density of stool. This means being careful about consuming insoluble fiber, which can have the opposite effect and stimulate stretch receptors in the digestive tract.
diabetic diet
They reasonably promote the consumption of the healthiest foods and stick to regular meals. These provide the body with foods rich in nutrients and low in calories and fat. It is based mainly on consuming vegetables, fruits, and whole grains.
Diet to increase muscle mass
These need a positive caloric balance; you must consume more calories than you burn. For every pound (450 g) of muscle you want to build, you must eat about 2,800 calories.
There are other types of diets, such as the polymeric diet, a liquid diet, or exclusive enteral nutrition, which treats Crohn s disease. The goal is to supply the body’s food while the intestine rests. Generally, the treatment lasts between 2 and 8 weeks maximum.
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