Balance diet

At present, achieving a slim figure is an image of prestige and success. This trend leads many people to reject certain foods and to follow a feeding to lose weight what is it unbalanced and restrictive and that carries serious associated health problems. The ideal is to achieve and maintain an adequate weight with some and maintained over time.

Diet can be considered as the basis of all obesity control treatment. But we also know that in the long term the results are not good, so the diet must be accompanied by a real and continuous motivation by the patient, and support by the nutritionist and the doctor with and nutritional education.

The main objective of the change in diet in the obese individual is to reduce his overall calorie consumption and, with it, reduce weight. A more general objective is to avoid weight regain in those subjects who have lost weight, and to avoid future weight gains in those obese patients unable to lose weight

However, it should be noted that they are not suitable those very restrictive diets to lose weight because they do not cover the recommended intakes of nutrients, they produce the loss of fat mass but also of lean mass, They are not easy diets to follow for a long time and, in addition, the human organism responds adaptively to preserve weight: it loses less energy to conserve the lowest energy input (calories).

The prescription of hypocaloric diet It must be accompanied by adequate nutritional education, which means giving a series of nutritional advice aimed at teaching what a healthy and balanced diet is, trying to correct the patient's mistakes and that can eventually lead to increase lost weight. Advice will be added on other aspects of the lifestyle, such as sedentary lifestyle and smoking. To accomplish all of this, psychotherapy or supportive therapy with behavior modification treatment may be helpful.

weight loss should start with change feeding pattern and the pattern of energy expenditure through physical activity. It is necessary to pursue a weight loss of 10% of the initial weight, although minor losses are also; with this loss an improvement is achieved in most of the diseases associated with obesity such as high blood pressure, diabetes mellitus or dyslipidemia (triglycerides and cholesterol changes). That means a rate of weight loss of about 225-450 grams per week in cases of overweight, and 500-1000 grams per week in cases of obesity. For example, a reduction of 300-500 Kcal per day compared to the previous intake has been shown to achieve reductions of 300 to 500 grams per week.

These losses should be incorporated into a plan that takes into account the composition of the food (especially fat and carbohydrates as energy supplying elements), the person's preference for certain foods, and the combination and distribution of foods in each one of the intakes throughout the day. For this, it is important to carry out a food survey to know the patient's eating habits, their preferences and adapt all of this to the new eating pattern. We must take into account recommending a low-calorie diet imple balanced and varied. A balanced diet is one that covers the recommended intakes of nutrients, includes foods from all groups and in adequate proportions.

3 Principles to lose weight

Once the patient eating behavior and your preferences as well as the caloric content of your usual intake, we can consider the energy restriction of the diet, which should be between 500 and 1000 calories a day less than what you usually consumed; such a decrease is congruent with the objective of lose 500-1000 grams of weight per week. More intense caloric restrictions can lead to faster weight loss but do not appear to provide long-term benefits in terms of weight loss and lead to higher dropouts.

After having decided how many calories should be in the patient's diet, we must distribute the three immediate principles: carbohydrates, proteins and fats. The proportions of nutrients, through the variety of foods, in a balanced diet should be:

• 50-60% of the total energy should be administered in the form of sugars or carbohydrates. Preferably complex sugars (whole grains, rice, whole wheat bread, whole wheat pasta, legumes).
• 15-20% of the total energy in the form of proteins (fish, lean meat, eggs, skimmed or semi-skimmed dairy).
• And 20-30% in the form of fats (vegetable oil, nuts). Ensure 25-35 grams of fiber per day (vegetables, fruits, whole grains and legumes).

The water intake must include a minimum of a few 2 liters per day. Vitamins and minerals, which by definition are substances that we require in small amounts and do not provide energy but are essential constituents of a healthy diet, must be provided in the diet, even if the diet is hypocaloric. When the calories supplied are less than 1,200-1,300 calories a day for long periods, it is advisable to add a multivitamin and mineral complex.

The alcohol also provides calories. Therefore, it should not be ignored, and the energy content of alcohol should be taken into account in the diet plan.

In children and adolescents, the main objective is not to lose weight, but to stop the weight gain. During this period of time it is essential to ensure sufficient energy and nutrient intake for normal development. In this age group, foods that only provide simple sugar, saturated fats and trans fats such as sugary drinks, industrial pastries, ice cream, sweets and "snack" type products (worms, potato chips, etc.) should be eliminated.

Tips to reduce caloric intake

• Consume smaller portions.
• Eat more times and less at each meal (since prolonged fasting increases the feeling of hunger).
• Do not snack between meals.
• Follow a schedule regular meals. Do not eat after hours.
• Eat little by little and chew your food well.
• Eat in an environment relaxed and calm.
• Don't eat in a rush.
• Savoring food while chewing.
• Do not read or watch television while eating.
• Do not put platters or large plates on the table.
• Eat more fruits and vegetables.
• Include more fiber in food (to produce satiety).
• Add nuts or products like guar gum just before starting the meal (they produce satiety).
• Restrict foods that are fried or with unlabeled fats ("vegetable" fats that appear on many labels should be avoided, as should "cholesterol-free" foods).
• Avoid buying precooked foods.
• Drink plain water instead of sugary drinks and alcoholic drinks.
• Not having foods considered prohibited at home.
• Get up from the table as soon as you finish eating.
• Prevent food from being visible: store it in the cupboard and keep it in opaque containers in the refrigerator.
• Prevent other people in the environment from eating in front of the individual while he is not doing so.
• Not go to sleep immediately or shortly after dinner.

Other recommendations for obese patients

• Reduce your salt intake.
• Consume fish (preferably blue).
• Reduce red meat; better the birds and the rabbit to the red meat.
• Reduce cold cuts and other meat products not made at home (hamburgers, sausages, meatballs).
• Moderate the consumption of precooked foods.
• Use virgin olive oil as the main culinary source.
• Consume fruits, vegetables, legumes, whole grains and whole grains.
• Eliminate the consumption of ice cream, industrial pastries, industrial pastries, sweets and sweets, snacks, sugary soft drinks, etc.
• Dairy products and derivatives must be products skimmed.
• Always remove visible fat from food.
• The Water it must be the fundamental drink; infusions without sugar can also be taken.
• Do not abuse fried foods, getting used to roasted, boiled, steamed, papillote or grilled foods.

In summary, the most sensible diet is one that includes a wide variety of foods with a low percentage of calories in the form of fat and high in the form of carbohydrates. On the other hand, a great deal of effort should be invested in trying to get the individual to acquire healthy eating habits that you can keep indefinitely.