Nutrition is an essential aspect of our lives that can make a huge impact on our health and well-being. It plays a key role in regulating our energy levels, mood and overall physical health. For this reason, more and more people have adopted diets that seek to achieve specific health goals, be they weight lossmitigation of chronic diseases or just adopting a healthier lifestyle.
In honor of Nutrition Day (March 31st), we interviewed Dr. Hugo Gatto, postgraduate doctor in nutrology, and nutritionist Andreia Soares. Together, they explained and answered questions about 6 diets that have been getting a lot of attention in the media. Follow!
- Low Carb Diet is an option for those who want to lose weight
Do you know what a low carb diet is? As the name suggests, it seeks to reduce the consumption of carbohydrates in food. But it goes beyond that! The diet also involves the consumption of proteins and healthy fats, being perfect for losing weight and controlling chronic diseases, such as diabetes. However, Dr. Hugo warns: “Professional athletes and people who practice physical activities with high energy demand should continue consuming carbohydrates in sufficient quantity so as not to reduce their level of performance”.
- DASH diet, good for heart problems
The DASH diet is an eating plan that was designed to help lower blood pressure and reduce the risk of cardiovascular disease. The acronym DASH stands for “Dietary Approach to Stopping Hypertension” (in English) and prioritizes the consumption of nutrient-dense foods like fruits, vegetables, whole grains, lean proteins and low-fat dairy products. In addition, the DASH diet encourages reducing consumption of foods high in saturated fat, cholesterol and sodium such as red meat.
- The Paleolithic diet must be well planned
The Paleolithic diet arises from the desire to eliminate ultra-processed foods from everyday food. It emphasizes consumption of foods such as meats, fruits, vegetables and nuts, and eliminates processed ingredients, refined oils, dairy and legumes. It can be a good diet to lose belly fat and reduce inflammation. “It is indicated for people who want to improve general health and eliminate processed foods from their diet, but it can bring nutritional risks if it is not well planned”, emphasizes doctor Hugo.
- The ketogenic diet prioritizes healthy fats
Nutritionist Andreia Soares explains that the ketogenic diet, or keto diet, is a dietary approach that aims to promote weight loss and reduce inflammation in the body. “It involves reducing the carbohydrate intake and proteins in food, while increasing the consumption of healthy fats, focusing on natural and whole foods to ensure a greater intake of nutrients, minerals and fiber”, he detailed. While moderate consumption of good quality carbohydrates may be permissible, it is important not to overdo the amount consumed.
- The Dukan diet is great for gaining muscle mass
The Dukan diet is a dietary strategy that focuses on the consumption of higher amounts of protein and fibers. In some cases, it may be necessary to use supplements to reach the recommended daily amount of protein. This diet is especially popular with athletes and bodybuilders, as it can help reduce body fat and increase muscle mass, especially before competitions. It is important to drink plenty of water when following this diet, as this helps with fiber function, which is crucial for good bowel function.
- the mediterranean diet
The Mediterranean diet is centered on natural foods, from the land, where the consumption of organic foods is valued. This dietary approach is excellent for people who have or want to prevent cardiovascular problems, diabetes and other degenerative diseases. The Mediterranean diet is made up of foods like fruitsvegetables, eggs, tubers, oilseeds and dairy products (such as milk and curds), and the choice of foods may vary depending on the region, always preferring foods from the local culture.
It is important to remember that all these dietary strategies should only be adopted under the prescription and supervision of a nutritionist. The drastic exclusion or reduction of important food groups can pose long-term health risks, therefore, these approaches are more indicated for specific and specific situations. It is essential to be careful to avoid possible negative effects and to ensure that the diet is balanced and healthy.