All of us who, at some point, have decided to start a diet, we know that good planning is everything. We certainly think we know very well what we must do, therefore we do not need the help of an expert. But what happens when, “even though we do everything right” and follow our program as we should, the results are not the expected?
The weight loss process is not only related to counting calories. Our body is a “machine” which, in order to function properly, needs all required nutrients and vitamins. Often, and perhaps without even realising it, a diet without the right intake of the above, may disrupt our energy levels, even from the start, sabotaging our effort. We might think that a supplement or a multivitamin will help us, but this is not the most effective way to feed our body. For example, nutrients from fresh fruits and vegetables are more easily absorbed by the body.
Therefore, before we rush to the next “miracle diet” and end up disappointed, we should pay attention.
Following a “detox juice” diet
Fruit and vegetables may provide us with vitamins and fiber, however this specific program does not cover the body’s protein needs. This will result in the loss of fluid and muscle mass, not fat. Make sure that your program does not exclude any food group; a diet based exclusively on juices is considered not only ineffective, but also dangerous.
Following a “high protein” diet
Nowadays, high protein diets have a solid place in the world of nutrition. Their structure differs when not done with the help of an expert. A high protein diet may either be high in fat, or entirely block the carbohydrates intake. In the first case the risk of atherogenesis and cardiovascular diseases increase significantly, so we must ensure that the protein we consume is fat-free. In the second case, we should know that our brain feeds exclusively on carbohydrates. Therefore, even if we are following a low-carb diet, we must take at least 20g of carbohydrates per day to ensure that our brain is functioning correctly.
Following a “Vegan” diet
The idea behind this kind of diet may be ideal from an ecological aspect, however it does not always favor weight loss. When we consume exclusively plant-based foods, we often experience deficiencies in nutrients such as iron and zinc. To avoid this, we should consume legumes, nuts, tofu, oat flour and other soy-based products.
Following a “Gluten free” diet
Talks surrounding gluten never stop. A gluten-free diet is essential to people with allergies or sensitivity to gluten, as well as to people with coeliac disease, but not for people who want to lose weight. On the contrary, gluten-free products are higher in sugars compared to conventional ones and can have the exact opposite effect.