With so many magical diets that we find on the Internet today, from the paleo diet to the points diet, it is normal for the question to arise: which diet works best for me? And the answer , once again, lies in individuality.
First of all, the word “diet” refers to everything you eat, whether healthy or not. So when we talk about planning a diet, it can be with the goal of losing fat, gaining muscle, optimizing physical performance or simply improving our health. But whatever your goal, your diet should adapt to it.
However, there are some basic requirements that a good eating plan must meet, and they are applicable to most goals.
Therefore, in this video I want to share with you some ideas about:
How to know which diet is best for you:
1. It must provide enough energy
The first thing that a good eating plan must guarantee is an adequate supply of energy, especially if you do physical exercise.
This energy intake is measured in calories per kg of body weight (kcal/kg), and the energy requirement of each person will depend on several factors such as gender, the amount of fat and muscle, and daily energy expenditure.
Thus, a sedentary woman may need about 20 kcal/Kg, while a professional soccer player may need about 50 kcal/Kg.
In general, a diet should provide no less than 1,200 kcal for a woman and less than 1,800 kcal for a man , as this could increase the risk of dizziness, fatigue, and deficiencies of critical nutrients such as proteins, vitamins, and minerals.
2. You should not eliminate any food group
A diet where you must eliminate foods such as dairy, fruits and other sources of carbohydrates because they “make you fat” is as unnecessary as it is counterproductive.
Variety is one of the fundamental pillars of healthy eating. Including all food groups in the appropriate quantities and times is essential to guarantee a good supply of energy and nutrients.
3. You should have more foods than supplements
If you ever find yourself on a diet where the list of necessary supplements is longer than the list of allowed foods, it is not an eating plan .
Without a doubt, supplements play a very important role in supporting your daily diet when it comes to achieving specific goals, but they should never replace it.
For more information on this topic, I invite you to review our video on what role supplements play in your daily diet.
4. It must be sustainable in the long term
If you want to achieve significant, long-lasting results , you should aim to make lifestyle changes that you can maintain for as long as you want.
The only way to achieve this is to make changes that you feel good about.
If you eat a diet that makes you feel weak, moody, or very hungry all day, you will eventually end up quitting it.
On the other hand, an eating plan that keeps you energized, in good spirits and without anxiety, can be sustained over time without any effort.
5. It must be for you
In the same way as the best suit made for you by a tailor , the diet that best suits you is one that has been designed especially for you by a qualified nutritionist , according to your requirements, objectives, training routine, preferences and style. of life.
Remember that the key to the success of a good eating plan is always individualizing.