Categoría: Contacta con IMEO

Se inaugura en la Comunidad de Madrid uno de los mayores centros en Europa dedicado a pacientes con obesidad

Con el motivo del Día Mundial de la Obesidad, que se celebra este sábado 4 de marzo, IMEO abre en Madrid uno de los mayores centros sanitarios en Europa, con más de mil metros cuadrados y una treintena de profesionales especializados en el tratamiento del sobrepeso y la obesidad

·         A nivel nacional, un 16,0% de la población tiene obesidad y un 37,6%, sobrepeso, según la Encuesta Europea de Salud del 2020. La OCDE sitúa nuestro país al puesto número 15 a nivel mundial en obesidad adulta y al sexto en Europa[1].

·         En cuanto al exceso de peso entre la población infantil, España ocupa el tercer lugar a nivel europeo con mayor prevalencia de sobrepeso y el cuarto en obesidad[2]. 

Con el motivo del Día Mundial de la Obesidad, que se celebra este sábado 4 de marzo, se inaugura en la Comunidad de Madrid uno de los mayores centros sanitarios en Europa dedicados a los pacientes con problemas de obesidad y sobrepeso. El nuevo centro cuenta con más de 1.000 m2 y 30 profesionales especializados en cirugía y seguimiento posquirúrgico, con un equipo multidisciplinar propio, formado por cirujanos endoscopistas y bariátricos, equipo de enfermería, psicología, nutrición y dietética, fisioterapia y entrenamiento físico personalizado. Además, el IMEO Instituto Médico Europeo de la Obesidad dispone de unidades especializadas en enfermedades crónicas y metabólicas, de fertilidad y en apoyo al paciente oncológico que le permiten abordar todos los problemas de salud asociados a la enfermedad.

“Contar con tecnología no invasiva de última generación nos permite detectar factores claves en el paciente como su eficacia metabólica, grasa oculta, perfil emocional y de estrés, mediante el registro de niveles de hormonas, como el cortisol, la serotonina o la dopamina. Gracias al avance tecnológico hoy podemos contar con un diagnóstico más completo y personalizado, que nos indica si existe cierto grado de compulsividad y adicción a la comida o un riesgo cardiovascular asociado a la grasa abdominal. Esto sumado a las técnicas laparoscópicas de cirugía “invisible” y el apoyo de un equipo multidisciplinar hace que los resultados en el abordaje de la obesidad sean muy prometedores”, señala Rubén Bravo, portavoz del IMEO.

Una pandemia silenciosa  

Uno de cada dos españoles tiene exceso de peso y uno de cada cinco menores es obeso[3]. La obesidad afecta más allá de lo que percibimos a simple vista (ver gráfico 1). “En concreto, aumenta la probabilidad de padecer una importante cantidad de problemas de salud asociados, como la depresión, la ansiedad o el deterioro cognitivo; 13 tipos de cáncer, enfermedades cardiovasculares y enfermedades pulmonares crónicas; problemas articulares, hepáticos y del riñón; infertilidad, alteraciones metabólicas y hormonales o inmunosupresión”, enumera Bravo. Un peso corporal excesivo eleva la probabilidad de sufrir problemas de memoria o inestabilidad emocional y supone un incrementodel riesgo de demencia en edad avanzada. A nivel psicológico y social acarrea problemas de depresión, estrés, apatía, ansiedad, baja autoestima o sensación dediscriminación a nivel laboral y sentimental.

Las enfermedades cardiovasculares y del cerebro son primera causa de muerte en el mundo y sólo en la UE cobran la vida de 2 millones de personas cada año. El exceso de grasa puede obstruir las arterias e incrementar la presión arterial, así como generar insuficiencia cardíaca, ateroesclerosis, enfermedad coronaria o infartos. Es un factor que incrementa de forma exponencial el riesgo de sufrir una enfermedad cardiovascular o cáncer y podría altera la edad del corazón, envejeciéndolo hasta 10 años. 

Según la Organización Mundial de la Salud (OMS), la obesidad afecta a más de mil millones de personas en todo el mundo y crece a ritmo silencioso de pandemia. Se estima que cada 15 kg extras aumentan el riesgo de muerte temprana un 30 por ciento, pudiendo la obesidad severa acortar la vida de 8 a 10 años[4]. Reducir su incidencia es un reto apremiante para las Administraciones y el sistema sanitario, ya que el gasto en salud de una persona obesa incurre un 25%[5] más que una persona normal. La OCDE calcula que tratar las complicaciones del sobrepeso se lleva el 9,7% del presupuesto sanitario español.

La eficacia de la cirugía invisible

En las últimas dos décadas, los diferentes profesionales sanitarios dedicados a ayudar a los pacientes con problemas de obesidad concluyen que se trata de un problema extremadamente complejo, donde la solución se debe buscar más allá de restringir la ingesta calórica y aumentar la actividad física.

Es por ello por lo que en los últimos años ha aumentado la eficacia de nuevos fármacos anorexígenos que ayudan a reducir el apetito y la compulsividad alimentaria, al igual que se han reducido los riesgos de la cirugía bariátrica pasando de cirugía abierta a cirugía laparoscópica.

Se han consolidado técnicas endoscópicas sin cicatrices externos visibles, como la reducción de la cavidad digestiva a través de boca, o Método Apollo Reforzado, con un riesgo quirúrgico casi inexistente y resultados muy prometedores, según se desprende del último estudio realizado por el IMEO sobre 109 pacientes y con una duración de 6 años, donde el 65% de los pacientes perdió entre 15Kg a 40Kg y el 78% mejoró su eficacia metabólica.

“Todos estos apoyos farmacéuticos y quirúrgicos deben ir de la mano de un seguimiento multidisciplinar combinado de médicos, nutricionistas y psicólogos para incidir realmente en un cambio profundo del estilo de vida del paciente”, recalca Bravo.


La obesidad se vincula a 13 tipos de cáncer

El cáncer es una enfermedad multifactorial, debido a la combinación de efectos genéticos y ambientales donde el exceso de peso es un agravante importante y posible causa de al menos 1,2 millones de muertes al año, según la OMS que lo relaciona con 13 tipos de cáncer: de mama, el colorrectal, de endometrio, riñón, hígado, vesícula biliar, ovarios, páncreas, gástrico, esófago, tiroides, mieloma y meningioma [6]. Tener exceso de grasa también eleva el riesgo de sufrir cáncer de próstata en los hombres y lesiones benignas y malignas en elútero de las mujeres, convirtiéndose en un factor que afecta la fertilidad.

Gran parte de estas enfermedades se podrían prevenir actuando sobre los factores de riesgo, entre ellos el sedentarismo y la alimentación poco saludable. Por ello, “el tratamiento nutricional es uno de los cuatro pilares para el tratamiento del cáncer, junto con el tratamiento farmacológico, psicológico y de actividad física”, apunta Inmaculada Luengo, nutricionista del IMEO especializada en pacientes oncológicos. “La obesidad puede llevar a una deficiencia de nutrientes esenciales, mientras que el cáncer puede provocar una pérdida de peso significativa. Un buen seguimiento nutricional evitará dichas deficiencias, consiguiendo una mejora del pronóstico. Además, se reduciría el riesgo de complicaciones y facilitará controlar el peso, reducir la inflamación y prevenir la aparición de recidivas”, argumenta. 

El tipo de cáncer que más se agrava por la obesidad es el de mama en mujeres post menopáusicas. Suele relacionarse con el exceso de peso, debido a que el tejido adiposo produce, por un lado, hormonas que pueden estimular el crecimiento de células cancerosas y, por otro, inflamación, aumentando así el riesgo para la paciente.  

“La pérdida de peso durante el tratamiento oncológico mejora el pronóstico, reduce los efectos secundarios y también el riesgo de padecer otras enfermedades. Sin embargo, es crucial que sea de manera lenta y progresiva, ya que la rápida bajada de peso puede generar debilidad, pérdida de masa muscular, disminución de la inmunidad y fatiga”, especifica Luengo. Al tratarse de una patología más agresiva y complicada, es más delicado al afrontarnos a dos enfermedades graves. Por ello, es fundamental que el seguimiento esté realizado por un especialista en nutrición y oncología para englobar ambos tratamientos.

El aumento de peso afecta la salud hormonal de la mujer

La mayoría de los casos de obesidad son de origen multifactorial donde interactúan factores genéticos, metabólicos, y ambientales. “Sin embargo, hay un 2, 3 por ciento de estos casos que se deben a patologías endocrinas, ya que este exceso progresivo de tejido graso puede producir de forma secundaria alteraciones en la regulación metabólica o secreción de distintas hormonas que son las que pueden llegar a ser reversibles con una bajada del peso”, señala Sonia Peinado, experta en nutrigenetica y salud hormonal en la mujer.

El sistema endocrino de hombres y mujeres actúa de forma similar, pero su regulación en las mujeres es más complicada porque los efectos de retroalimentación de distintas hormonas varían con cada etapa del ciclo menstrual. “Las hormonas sexuales de la mujer son las que marcan diferencias significativas en la protección frente a enfermedades cardiovasculares con respecto a los hombres. Así como los estrógenos en la etapa fértil, porque van a reducir el efecto cardiovascular por su acción antiinflamatoria y que además juegan un papel fundamental en el balance energético y de la regulación de la glucosa, produciéndose alteraciones metabólicas con un aumento del tejido adiposo y visceral cuando caen en picado en el estado fisiológico de la menopausia o cuando su función está alterada por algún trastorno, como el síndrome del ovario poliquístico”, indica la experta del IMEO. Con el fin de actuar desde la prevención para no desarrollar síndrome metabólico, la experta aconseja “controlar desde la alimentación y el ejercicio que haya un adecuado porcentaje de masa grasa y masa muscular que nos proteja, ya que las mujeres somos población de diana para poder llegar padecer osteopenia u osteoporosis en la edad adulta”. En estos casos también serían de ayuda “el tratamiento psicológico asociado para mejorar los niveles de estrés, complementos naturales como los ácidos grasos omega 3 que ayudan a reducir la inflamación, crononutrición que favorece la salud digestiva y una dieta adaptada para cuidar la microbiota intestinal que es uno de los principales reguladores de los estrógenos”, añade Peinado. Y más adelante, si ya está instaurada una problemática o una patología, sería lo ideal acudir a un centro especializado para poder realizar un tratamiento integral.             

[1] Después de Malta, Hungría, República Checa, Bulgaria e Irlanda, según datos de la OCDE. 

[2] Según una investigación de la Iniciativa de Vigilancia de la Obesidad Infantil (COSI) en la Región Europea de la OMS.

[3] Datos del Ministerio de Sanidad.

[4] Según el informe de la OCDE sobre «La obesidad y la economía de la prevención».

[5] Obesity: update 2012 de la OCDE.

[6] Según el WHO European Regional Obesity Report 2022.

This is the Ranking of the best and worst diets for 2022

Codelist

The European Medical Institute of Obesity (IMEO) has launched its ninth edition of the classification of the most and least indicated diets to take care of the line, thus among the worst diets it indicates the Keto diet or the patch diet, while among the five healthiest lists the flexitarian diet or realfood.

The IMEO Ranking is supported by twenty experts in obesity and health care, including endocrine doctors and bariatric surgeons, clinical and sports nutritionists, dietitians, psychologists, therapists and physical trainers. It feeds on real cases, scientific and market studies, news and trends collected in the media and social networks, as well as outstanding searches on Google.

Experts remind that less healthy diets are sensational and very restrictive, they promise to lose a lot of weight in a short time, being unsustainable in the long term. In addition, they lack scientific support and often resort to “miraculous and dangerous” decisions.

The first discouraged for a healthy weight loss is the diet of the prick. It is an injectable drug with the help of which it is intended to lose extra kilos practically without any effort. Its active ingredient is liraglutide, with an appetite-inhibiting effect that acts on brain receptors, increasing the feeling of satiety for the next 24 hours, so that to maintain this anorexigenic effect, it must be injected daily at the same time.

This type of drug has been marketed in Spain since 2016. The list of side effects it can cause is long: from mild ones such as vomiting, nausea, fatigue, dizziness, constipation or diarrhoea, to some very serious ones, such as necrotizing pancreatitis, intestinal obstruction, diabetes type II, kidney failure or heart attack.

The second is the diet of the patches, promises to lose between 4 and 8 kilos per month for the modest price of 25 euros per package. “They have no side effects, but their effectiveness in weight loss has not been scientifically proven either,” says Inmaculada Luengo, clinical nutritionist and expert in community and sports nutrition at IMEO.

The third is the keto or ketogenic diet with its most controversial variants, such as Atkins, Scardale or Dukan, promises significant weight loss, 2 to 3 kilos a week, and is often associated with the names of Jennifer Lopez or the actress Halle Berry. It is a diet based on 70 or 80 percent protein and fat intake, an amount that is unsustainable, compared to the Japanese diet, one of the healthiest and longest-lasting, composed of only 20 percent fat .

“When someone follows this pattern and stops consuming carbohydrates, their body loses its main source of energy and resorts to stored fat as a supply,” explains IMEO clinical nutritionist Carmen Escalada. By reducing the consumption of foods rich in simple sugars that provide a large amount of empty calories, you reduce your total caloric intake, since foods rich in protein and fat, the ones allowed, are very satiating, so you will eat less.

For all these reasons, this guideline should only be done under the supervision of a qualified health professional and for a limited time, since it can cause health problems derived from the accumulation of ketone bodies that can range from mild (bad breath, nausea, cramps, dizziness, constipation, or headaches) to severe (dehydration, hyperuricemia, kidney failure, or brain edema).

Fourth, they point out the baby diet with which you can lose up to 3 kilos in a week, and imitates the diet of a baby and triumphs among younger women and celebrities, such as Lady Gaga or Jennifer Anniston. It consists of replacing the solid daily diet with crushed foods with a liquid or semi-solid consistency that include crushed fruit, vegetable purees or meal replacement shakes. This type of diet is not necessarily less caloric than a diet that includes all kinds of consistencies.

Finally, the severe dissociated diet. This diet taken to the extreme, this pattern promises to lose about 3 kilos a week and is one of the favorites of actress Kate Winslet and singer Kilye Minogue. This diet has no significant side effects, it is monotonous and difficult to follow over time, it produces fatigue and a guaranteed rebound effect when abandoning it.

These are the five best diets

On the contrary, experts highlight five diets that contribute to a healthy lifestyle. The first would be what is called 360 change, where the objective is not focused only on weight loss, but on other equally important aspects, such as health, the role of food as medicine, vitality and the state of mood, sleep quality, stress management, physical improvement and body composition or reduce and delay the effects of aging.

He recommends eating plenty of fruits and vegetables and, to a lesser extent, whole grain carbohydrates, lean sources of protein such as legumes, fish, and low-fat dairy, as well as heart-healthy fats. The drinks allowed to be taken between the main meals are water, coffee and infusions.

Psychonutrition or not a diet, which is what the former model Heidi Klum and the actress Ana de Armas follow. It deals with the relationship that people have with food, their behaviors, such as eating out of anxiety or their emotional bond with certain types of food in certain situations or moods.

In other words, it is about learning to eat without extreme restrictions, that is why it does not rule out any food group, it prioritizes vegetables, fruits, legumes, meat, fish, flour and whole grains, good fats rich in antioxidants and does not exclude indulging in minor nutritional quality or occasionally processed.

Third, he recommends real food. Those who follow him take care of their health based on “real food” that includes both whole and fresh foods, which have been minimally processed, as well as foods that have been processed but that preserve the initial quality and healthy properties of the food.

Although the fundamental objective of realfood is not weight loss, this can occur at a rate of half a kilo per week as a collateral consequence of the improvement in lifestyle and the reduction in the consumption of certain high-calorie and low-satiating products. , such as cookies, buns, juices and soft drinks or industrial sauces among others.

Another diet he recommends is 16/8 intermittent fasting, which is followed by Elsa Pataky and Chris Hemsworth. The fast that commonly provides the best results (with the best benefit-risk ratio) would be 16/8, while thresholds above 10 pm for long periods would be discouraged due to a greater probability of loss of muscle mass.

In the 8/16 fast we will have a first phase of 16 hours in which we will not eat any food and in large part it usually coincides with the period we spend sleeping, skipping breakfast and proceeding later with the feeding window. Low-calorie liquids such as water, tea and a certain amount of coffee could be consumed at all times to reduce the feeling of hunger.

Finally, there is the flexitarian diet based on the consumption of a vegetarian diet in which meat or fish is consumed only occasionally – usually outside the home or in social meals where it is more complicated to follow a vegetarian or strictly vegan pattern. Although it is not a diet to lose weight as such, well planned can help us in this task at a healthy rate of between half and a kilo of fat per week.

Què és el dejuni «reset»?: Es troba entre les millors opcions per aprimar-se i hi ha tres maneres de fer-lo

Aquestes són les dietes més recomanades per perdre pes segons l’Institut Mèdic Europeu de l’Obesitat

Diari de Girona L.M./Lne

Si busques perdre aquells quilos de més i depurar una mica l’organisme, hi ha diverses opcions. Com cada any, l’Institut Mèdic Europeu de l’Obesitat (IMEO) ha llançat un rànquing amb les millors dietes per perdre pes sense el temut efecte rebot. L’estudi de IMEO està realitzat per experts en salut: nutricionistes, bariátricos, endocrins, cirurgians, psicòlegs… i, entre altres dietes, recomanen la del dejuni intermitent. L’última moda dins d’aquesta parcel·la és el Dejuni Reset, que ajuda en la pèrdua de pes, però també millora la qualitat de vida. Tota dieta saludable, ha d’anar acompanyada de la pràctica esportiva (en aquest enllaç trobaràs l’exercici de moda per perdre pes).

Què és el dejuni intermitent?

És una dieta que està de moda i que té de promotores famoses com Elsa Pataky o Jennifer Anniston. Aquesta dieta consisteix a dividir el nostre dia en dos: un espai en el qual podem prendre aliments i un altre en el qual només prendrem líquids no calòrics. El dejuni intermitent, a més, pot ser d’ajuda per a pacients que pateixen alguna patologia com a diabetis o obesitat, ja que s’ha vist que pot millorar la sensibilitat a la insulina. A més presenta tots aquests beneficis: pèrdua de pes, augment de múscul i disminució de greix i/o la reducció del risc coronari.

En què consisteix dejuni «reset»?

És un tractament basat en el dejuni intermitent amb el qual es dividirà el teu dia en dos. En un dels espais temporals es poden prendre aliments i en l’altre es prenen líquids no calòrics. Hi ha tres modalitats: RESET 12, RESET 16 i RESET 24, tot això depenent els desitjos de pèrdua de pes i característiques del pacient.

Descripció de les tres modalitats:

  1. RESET 12: divideix l’espai en 2, un de 12 hores en el qual es prenen aliments i un altre de 12 hores en el qual es prenen líquids no calòrics. Aquest dejuni és el més comú i és en el qual es recomana o bé esmorzar més tard o sopar més aviat.
  2. RESET 16: divideix l’espai en 2, un de 16 hores en el qual es prenen líquids no calòrics, com a tes, cafès, brous…, i un altre de 8 hores en el qual s’ingereixen aliments. Per a seguir aquest dejuni el pacient haurà d’eliminar l’esmorzar o el sopar.
  3. RESET 24: es tracta de no ingerir aliments en 24 hores. Dins d’aquesta fase existeix el que s’ha denominat el ‘Eat Stop Eat’, que consisteix a realitzar un o dos dejunis de 24h a la setmana, estant separats en el temps almenys 24h.

Foods to strengthen the immune system

Spinach are great allies. Learn about other options.

Archyde/ EFE

When temperatures drop, it is necessary to raise the organic defenses to face in the best possible conditions the attacks of respiratory diseases. And some foods can naturally help in these protective functions, according to some nutritionists.

“From the point of view of nutrition, nourishing consists of providing calories, lipids, proteins and other nutrients to the body to maintain proper functioning and health“, highlights Estefanía Ramo, nutritionist and food technologist at the European Medical Institute of the Obesity (Imeo).

He explains that in this way, “nutrient” is the component present in food, assimilated by the body and used to obtain energy, repair tissues and regulate metabolic processes.

“If in addition to providing the above benefits, the nutrient is capable of influencing the immune system, then it could be called ‘immunonutrient’”, this nutritionist tells Efe.

Next, Ramo and Rubén Bravo, dietician expert in nutrition and gastronomy at the IMEO, describe that “some foods accessible to the entire population contain numerous nutrients capable of positively influencing the immune system”, explaining how they benefit us and we can incorporate them into our diet habitual.

Salmon, the protection that comes from the sea

“This fish contains omega 3 fatty acids, which help to strengthen the immune system and also vitamins of group B (B2, B3, B6, B9, B12), which perform regulatory functions of the immune response of our body against possible external attacks of viruses and bacteria ”, Ramo and Bravo explain.

They point out that vitamin A has an important role in regulating the immune system, both innate or nonspecific (the organic defenses with which we are born) and acquired or secondary, that is, the immunity that develops when we are exposed to various substances called antigens , which provoke a defensive response from the body.

“This vitamin is involved in the immune reaction to antigens or ‘humoral response’, consisting of the formation of antibodies, substances that fight infections that threaten our body,” they say.

According to these experts, vitamin D is a powerful modulator of the immune system, interacts with most of the cells of said system and also improves innate immunity by intervening in the formation of macrophages, large immune blood cells, which “engulf ”And destroy pathogens or foreign substances.

“Salmon also contains iron, a mineral whose deficit in the body affects the correct function of organic defenses, mainly by depressing certain aspects and cellular functions, such as the secretion of immune proteins called cytokines”, they add.

They point out that iron deficiency has also been related to a greater sensitivity to substances capable of producing oxidative stress (a process that causes cellular damage), as well as to a higher incidence of gastrointestinal and respiratory diseases.

Ramo and Bravo recommend eating salmon “at dinner, grilled, baked, grilled accompanied by vegetables (green leafy, such as spinach) or in the form of a ‘tartar’ with avocado.”

Almonds, sweet allies of immunity

“Almonds are rich in minerals such as copper, which can contribute to the antimicrobial response of macrophages; and selenium, essential for a correct response, both in the innate and acquired immune systems ”, according to Ramo and Bravo.

They indicate that, in addition to iron, this nut contains zinc, a mineral that has a multitude of effects on many types of immune cells, and has a direct effect on the number and function of macrophages.

IMEO experts recommend incorporating them into the diet “as an ingredient in salads or as an alternative to mid-morning meals or a snack, being the best way to consume them raw or lightly toasted”.

Kefir, milk barrier against germs

This fermented milk rich in bacteria and probiotic yeasts, so called because they contain live microorganisms that provide benefits for the body, is rich in vitamins D and A, which promote immune activity through various mechanisms.

A specific probiotic strain of kefir, ‘Lactobacillus Kefiri’, helps the body defend itself against harmful bacteria such as’ salmonella ‘and’ E. Coli ‘. Photo: IMEO

Ramo and Bravo in particular highlight a probiotic strain that is specific to kefir and is called ‘Lactobacillus Kefiri’, which helps the body defend itself against harmful bacteria such as’ salmonella ‘and’ E. Coli ‘.

“This bacterial strain, along with others, helps modulate the immune system and inhibits the growth of harmful bacteria,” they highlight.

Kefir also contains another powerful compound found only in this probiotic drink, an insoluble polysaccharide called ‘kefiran’, which has been shown to have antimicrobial properties to, for example, fight infection due to the ‘candida’ fungus, according to these experts.

“The best way to include kefir in the weekly diet is in breakfast, ‘mid-morning’ meals and snacks, alone or with fruit,” they recommend.

Spinach, “green” force against infection

Spinach are green leafy vegetables, rich in copper, iron and zinc. They are great allies of our immune system, according to Imeo nutritionists, who advise eating them as a garnish at lunch and dinner, accompanying some lean meat or oily fish, raw or as a complement to salads, to make the most of their nutritional potential.

These experts emphasize that the popularly called “Popeye’s vegetable” contains “abundant nutrients, while providing few calories. It can be an alternative to salad lettuce and our recommendation is to include it regularly in a varied and healthy diet».

For this reason you should eat broccoli

World Today News

Broccoli is considered a “superfood”, since it has a high nutritional value and low calories, despite the fact that some reject it because of its strong smell, something normal in foods belonging to the cabbage family.

Rubén Bravo, dietitian expert in nutrition and gastronomy, from the European Medical Institute of Obesity, IMEO (www.imeoobesidad.com), explains that this cruciferous vegetable has a large amount of vitamins, minerals, amino acids and specific phytonutrients, highlighting vitamin A , of group B and C, and is also rich in selenium, calcium, potassium, carotenes, amino acids and fiber.

According to Bravo there is a notorious scientific evidence that allows to affirm that its consumption “helps reduce the probability of suffering colon cancer due to its high content of selenium”, although it could also be a therapeutic alternative when suffering from this cancer, since it has been demonstrated efficacy of some of its compounds in the elimination of cancer cells.

Also including broccoli on a regular basis in our diet “can help us in weight loss plans because of its high fiber and protein content, since it provides a lot of satiety and regulates blood sugar levels.”

“Broccoli also has an important antioxidant action, being an ally against premature aging, and helps prevent cardiovascular diseases such as hypertension and hypercholesterolemia”, Bravo highlights.

This vegetable contains a chemical substance that can help suppress the development of tumors, according to a team of researchers from the Harvard University School of Medicine, in the USA.

Experts at this university have linked a compound called I3C, which is found in broccoli, Brussels sprouts, and other cruciferous vegetables, with the activity of one of the body’s most powerful tumor suppressor genes.

The study says that indole-3-carbinol or I3C is involved in a complex chemical chain reaction that helps rid a tumor suppressor gene of interference so it can do its job.

This work also highlights the “chemical warfare” that takes place within the body as it fights to prevent tumors from developing, even as diseased tissues themselves struggle to grow and spread throughout the body.

The research came from the laboratory of researcher Pier Paolo Pandolfi of the Beth Israel Deaconess Medical Center, BIDMC, in Boston, Massachusetts (USA) and the Cancer Research Institute (CRI), who is exploring the anti-cancer properties of crucifers, a family of vegetables, which in addition to broccoli, include Brussels sprouts, cabbage, cauliflower and kale.

Crucifers contain chemicals called glucosinolates, responsible for the pungent aroma and bitter taste of these vegetables, which, during meal preparation and, when chewing and digesting them, break down into other compounds such as isothiocyanates, thiocyanates and indoles, according to the National Cancer Institute, of the US National Institutes of Health (NIH).

Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) are frequently studied for their anticancer effects, and in studies with laboratory animals indoles and isothiocyanates have been found to inhibit cancer formation in various organs, among them: the bladder, breasts, colon, liver, lungs and stomach, according to the NIH.

Studies of these substances in humans have yielded more moderate results, finding some evidence that people who maintain a high consumption of cruciferous plants may have a lower risk of developing cancers of the prostate, colorectal (in women), lung and breast, according to this same source.

Childhood obesity

Ultimas noticias

A sedentary lifestyle, video games and electronic devices, as well as junk food and sweets spread the obesity pandemic, which is ravaging global health, to children. Some simple measures, such as playing games that involve physical activity and leading by example, could help us keep our children from being overweight.  

Andrea Marqués, nutritionist at the European Medical Institute for Obesity (IMEO), explains how.

• Participation at the table. A good start is to create responsibility in the child for what she/he eats. The little one will love being a part of the list he makes to prepare the menu of the week.

• Balanced breakfast. Prioritize slow-absorbing foods, such as apple, fig, peach or plum, dairy, legumes and vegetables, eggs, fatty meats, and nuts. This is key to keeping him active at school.

• Always active. Walking the dog, helping with shopping, playing in the park or riding a bicycle are activities that gain sedentary lifestyle, but these must be complemented by sports discipline; Take advantage of the respective football and baseball seasons to encourage them to play frequently, and under your supervision or that of an adult.

• Permanent hydration. To complete the virtuous circle, it is key to keep the child hydrated, as well as getting them to sleep between 9 and 10 hours a day for cell repair.

• Food is not a judge. Never use food as a reward or punishment, because the child could associate sweets as good foods and fruits or vegetables as bad foods.

MENU FOR A CHILD

Nutritionist Andrea suggests the following menu for infants:

Five meals a day. Distributed in the main three (breakfast, lunch and dinner) and 2 secondary (mid-morning and snack).

Five daily servings of fruits and vegetables, including vegetables

Four daily servings of carbohydrates. Cereals, bread, pasta, rice, legumes or potatoes, taken at all meals except dinner.

Three daily servings of protein and dairy. Fish, eggs, meats and dairy, rich in calcium and vitamin D that participate in the formation of bone structures during growth.

Two daily servings of healthy fats. Nuts and olive oil.

A weekly ration. The consumption of pastries, sweets, soft drinks and chips (snacks), should be limited to one to two servings per week, due to its addictive power and high doses of sugar.

THE MEMORY OF THE PALATE “From 2 to 12 years old, children learn the eating habits that will influence them, consciously and unconsciously, the rest of their lives, establishing complex neural bridges that will make them deepen their tastes towards one or the other. foods that, from adolescence, will be more difficult to change ”.

IMEO ofrece atención telemática a sus pacientes durante la cuarentena por COVID 19

Atendiendo a los criterios generales de protección contra el contagio del coronavirus COVID 19, el Instituto Médico Europeo de la Obesidad (IMEO) ha cerrado temporalmente sus instalaciones en Madrid. Mientras tanto, las consultas de seguimiento nutricional y psicológico se realizarán vía telefónica o vía Skype y se paralizará la duración de los tratamientos contratados. Para más información, consultar el apartado correspondiente de nuestra página web con información actualizada https://www.imeoobesidad.com/institucional.php

Durante la cuarentena por coronavirus, Rubén Bravo y Andrea Marqués, así como los demás expertos en nutrición y psicología del IMEO, atenderán a los pacientes por teléfono o videollamada, paralizando la duración de los tratamientos contratados.

Apples and Oranges: Nutritionists Compare Diets of Putin, Trump, Merkel and Spain’s Sanchez

Sputniknews

The eating habits of world leaders have long been a matter of public interest, with observers questioning whether KFC and diet Coke, or perhaps something more balanced, could have an impact on politicians’ ability to deal with the physical and psychological stresses of their office.

Nutritionists from the European Medical Institute of Obesity (IMEO) in Madrid have carried out a study of the publicly-known details on the diets and exercise routines of world leaders including Russian President Vladimir Putin, US President Donald Trump, German Chancellor Angela Merkel and Spanish Prime Minister Pedro Sanchez, with the politicians’ lifestyles offering some ‘do’ and ‘do not do’ tips for the rest of us, El Confidencial has reported.

In Putin’s case, the newspaper notes, the 67-year-old Russian president remains “in enviable physical form…thanks to regular intense physical exercise and a well-maintained diet.”

“Whenever his schedule allows, Vladimir Putin starts the day with swimming, a moment he uses for reflection. Then, he carries out strength and endurance training in his gym.” Based on publicly available information, the paper points to a standard presidential diet including lean meats, fish, fruits, vegetables, grains and eggs, with his culinary preferences said to include “soup of salmon or cod, beef with rice, roasted lamb, fish and red caviar.”

Crucially, El Confidencial notes, Putin avoids highly processed foods and alcohol, and if a toast is in order, he is said to prefer wine or beer. Turkish coffee, green and herbal teas are his hot drinks of choice, with the president said to prefer a light dinner that sometimes includes kefir – a fermented milk drink similar to a thin yogurt that’s very popular in Eastern Europe.

“Given his past as a secret service agent, Putin dominates in several martial arts,” the newspaper continues. “He has an eighth-degree black belt in judo and karate, and a ninth degree black belt in taekwondo. Sports he practices in winter include skiing and hockey.”

President Putin and former Prime Minister Dmitri Medvedev enjoy a meal during a visit to Novogorod region, 2016.

© SPUTNIK / АЛЕКСЕЙ ДРУЖИНИНPresident Putin and former Prime Minister Dmitri Medvedev enjoy a meal during a visit to Novogorod region, 2016.

According to IMEO nutritional expert Andrea Marques, Putin’s diet and lifestyle are optimal for his age and physical state, and include a healthy, varied and balanced diet, a high protein breakfast and plenty of fruits and vegetables as a source of vitamins and minerals, nuts for unsaturated fats, as well as lean meats and fish rich in Omega 3.  Marques notes that the lack of distilled alcohol means no empty calories.

President Donald Trump’s diet, by contrast, isn’t so great, El Confidencial notes, with the 73-year-old US president suffering from high cholesterol and a BMI of 30.4, which corresponds with mild obesity.

The newspaper suggests that Trump’s ardent public support of fast food is “controversial,” given that as many as 37 percent of Americans suffer from obesity, and that processed, calorie rich diets are linked to coronary and respiratory diseases, cancers, diabetes kidney problems, and other serious health issues.

Citing information about Trump’s diet which has been made available to US media, El Confidencial lists hamburgers, McDonald’s Egg McMuffins, chicken wings, fries, pizza, soft drinks and pastries as some of the mainstays of Trump’s diet. At the same time, the newspaper points out that Trump has given up virtually all of the sports of his youth, including baseball and football, apart from golf.

President Donald Trump welcomes the 2018 NCAA FCS College Football Champions, The North Dakota State Bison, to the State Dining room of the White House in Washington, Monday, March 4, 2019, with McDonald's and Chick-fil-A fast food.

CAROLYN KASTERPresident Donald Trump welcomes the 2018 NCAA FCS College Football Champions, The North Dakota State Bison, to the State Dining room of the White House in Washington, Monday, March 4, 2019, with McDonald’s and Chick-fil-A fast food.

IMEO clinical nutritionist Carmen Escalada notes that “a large percentage of the calories consumed by the US president are empty calories, in other words, they do not provide any useful nutrients.”

Furthermore, while Trump’s lack of alcohol consumption is to his credit, his consumption of as many as 12 cans of diet cola and chocolate milkshakes is a problem. “The high intake of these types of drinks keeps us from drinking water, which is what our body really needs to function properly, and can lead to problems falling asleep, digestive issues or bone decalcification,” Escalada warns.

Turning to German Chancellor Angela Merkel, the newspaper points out that the 65-year-old chancellor is known for jealously guarding the details of her private life, including her culinary preferences and exercise regimen. Nevertheless, publicly available information can give some hints regarding her diet.

Although she is known to enjoy the occasional hike or cross-country skiing outing, Merkel is not believed to stick to a regular exercise regimen. At the same time, she enjoys traditional high-calorie German foods including sausages and mashed potatoes, cheese fondue and beer, although her dinners are thought to be rich in veggies.

German Chancellor Angela Merkel holds a glass of beer as she attends an election campaign event of the Christian Social Union (CSU), Bavarian sister party of her conservative Christian Democratic Union (CDU), in a beer tent at the Truderinger Festwoche fair in Munich, southern Germany, on May 28, 2017.

© AFP 2020 / SVEN HOPPE / DPAGerman Chancellor Angela Merkel holds a glass of beer as she attends an election campaign event of the Christian Social Union (CSU), Bavarian sister party of her conservative Christian Democratic Union (CDU), in a beer tent at the Truderinger Festwoche fair in Munich, southern Germany, on May 28, 2017.

On the whole, Andrea Marques suggests that it’s more difficult for Merkel to keep in shape than her male colleagues, since she is at an age where a typical woman’s metabolism’s muscle mass creating and fat burning capabilities decline due to hormonal changes associated with menopause and a drop in estrogen.

Finally, when it comes to President Pedro Sanchez of Spain, El Confidencial touts him as being “in very good shape at 48,” given his love for basketball and efforts to keep up a three-times-a-week exercise routine, which includes alternating between running, biking and weightlifting.

Sanchez’ adherence to a balanced Mediterranean diet including greens, salads, meats and grilled fish, as well as a hearty breakfast and plenty of water, and sparkling or red wine as opposed to harder liquors, is another credit in his favour.

“The fact that he limits his coffee intake to two cups a day, insists on eating little processed food and committing to sport at least three times a week is an advantage in favour of a good night’s rest,” IMEO nutritionist Ruben Bravo explained.

“For all these reasons, it’s not surprising that the Spanish president is an outspoken advocate of healthy, quality and local food. In fact, one of the main challenges for Spain’s legislature is to reduce the impact of junk food among the population through clear labeling requirements and threats to increase taxes on ultraprocessed foods and those with excess fats and sugars,” El Confidencial concludes.

Spanische Experten vergleichen Ernährung von Putin, Trump und Merkel

Sputnik Deutscland

Fachleute des Europäischen Medizinischen Instituts für Adipositas (IMEO) in Madrid haben kulinarische Vorlieben des russischen Staatschefs Wladimir Putin, des US-Präsidenten Donald Trump, der Bundeskanzlerin Angela Merkel und des spanischen Premierministers Pedro Sánchez verglichen, berichtet die Online-Zeitung „El Confidencial“.

Das IMEO sei dabei davon ausgegangen, dass das Essverhalten der Spitzenpolitiker als „der menschlichste Teil ihres Images“ die wirtschaftspolitischen Trends in Bezug auf Konsum und Ernährung, Übergewicht und Fettleibigkeit oder sogar auf die Vorstellung über die Lebenserwartung der Bevölkerung zeigen könne, hieß es im Beitrag.

Der Präsident der Russischen Föderation, also eines Landes, in dem laut der Weltgesundheitsorganisation (WHO) 25,7 Prozent der Bevölkerung die Adipositas (Fettleibigkeit) aufweisen und 11,1 Prozent eine sitzende Lebensweise pflegen, sei mit 67 Jahren in einer beneidenswerten Form, so die Experten vom IMEO. Dies sei auf eine intensive physische Trainingsbelastung und eine ausgewogene Ernährung zurückzuführen, so die Fachleute.  

Wladimir Putins Standard-Diät umfasse mageres Fleisch, fettigen und fettfreien Fisch, Obst, Gemüse, Grützen und Eier. Der Präsident versuche, verarbeitete Produkte und Alkohol zu meiden, wenn aber ein Trinkspruch ausgesprochen werden müsse, so wähle er Wein oder Bier.

Sein Frühstück sei normalerweise reichlich – Eier-Omelett oder rohe Wachteleier, Früchte und Trockenobst, Buchweizenbrei mit Zusatz von Hirsekörnern und Altai-Honig. Dafür sei das Abendessen leicht – Milch- oder Sauermilchprodukte. Auch regelmäßige Sportaktivitäten –  Schwimmen, Kampfsport, Skifahren und Eishockey – würden ihm helfen, in guter Form zu sein. 

Der Präsident der Vereinigten Staaten (die Adipositasrate in den USA liegt bei 37,3 Prozent) habe Probleme mit Cholesterin, sein Body-Mass-Index (30,4) entspreche einer milden Form von Adipositas, stellen die Fachleute fest. Donald Trump sei im Alter von 73 Jahren ein begeisterter Fast Food-Anhänger. Seine Ernährung basiere auf Hamburgern und Sandwiches mit Eiern und Käse, Speck und Saucen, gebratenen Hühnerflügeln mit Pommes Frites, Pizza, alkoholfreien Getränken und Gebäck.

Der Präsident trinke keinen Alkohol, aber er liebe Coca-Cola Light mit Koffein und Schokoladenshakes. In seiner Jugend habe er Baseball und Fußball gespielt, pflege aber jetzt einen sitzenden Lebensstil. All diese Faktoren würden das Risiko für eine Hypercholesterinämie und Herz-Kreislauf-Erkrankungen erhöhen, konstatieren Ernährungswissenschaftler.

Bundeskanzlerin Angela Merkel (die Fettleibigkeitsrate in Deutschland beträgt 25,7 Prozent), 65 Jahre alt, liebe Langlauf und Wandern, treibe aber nicht regelmäßig Sport, hieß es. Merkel sei der deutschen Küche treu – Würstchen mit Sauce und Kartoffelpüree, Käsefondue und Bier. Zum Abendessen bevorzuge sie aber Gemüse.

Der spanische Ministerpräsident mit einem (die Adipositasrate in Spanien liegt bei  27,1 Prozent) sei mit 48 Jahren in sehr guter Verfassung. Pedro Sánchez halte sich an eine ausgewogene mediterrane Ernährung und esse viel Gemüse, Salate, Fleisch und gegrillten Fisch. Er habe ein deftiges Frühstück, trinke viel Wasser und bevorzuge als Alkohol Sekt oder Rotwein. Sánchez treibe auch dreimal pro Woche Sport, dabei wechselten Krafttraining, Laufen und Radfahren einander ab.

pd/mt/sna

The worst and the best diets you can do to lose weight in a healthy way

Telerreport

For the seventh consecutive year, the European Medical Institute of Obesity (IMEO) launches its ranking with the worst and best slimming diets, clarifying, once again, that not everything that is in fashion is worth to achieve a healthy weight loss .

Endorsed by about twenty experts in obesity and health care (endocrine and bariatric surgeons, clinical and sports nutritionists, dietitians, psychologists, therapists and physical trainers), this classification draws on real cases, scientific studies, news and trends collected from in the media and social networks, as well as searches in Google Trends registered in Spain.

Once again, from the IMEO they advise avoiding «miracle diets» because of their negative effects on health. They also remember that healthy slimming methods are based on scientific evidence, propose a gradual weight loss, not exceeding 1.5Kg per week and 6Kg per month and use all food groups restricting only the amounts and are A great help when maintaining a healthy lifestyle.

THE WORST

Aggressive and very restrictive, they promise to lose a lot of weight in a short time, but they are unsustainable in the long term . They lack scientific support and often turn to «miracle» products. With guaranteed rebound effect and side effects that compromise health. They are totally discouraged to achieve a healthy weight loss.

1. The vinegar diet

He went viral due to the death of a young British woman. Since the list of celebrities who support this method of losing weight is headed by names like Miranda Kerr or Victoria Beckham, we should not underestimate its influence and risks.

It is an aggressive diet that exploits a study conducted in Japan a decade ago that attributes the loss of body weight to the effect of vinegar acetic acid on lipid metabolism. «The results showed that with the daily intake of 30 ml of apple cider vinegar you could lose about 150 grams per week, an insignificant amount and far from those five kilos less in three days predicted by some followers of this practice,» he added. IMEO clinical nutritionist Carmen Escalada.

Actually, combining uncontrolled fasting with minimal intakes and vinegar daily can compromise our health and aggravate hidden or undetected diseases, such as diabetes, ulcer, gastritis or osteoporosis, among others.

The monodietas that propose a substantial and rapid reduction of weight achieve it in the short term with the drastic reduction of the caloric intake. From there, everything is inconvenient: risk of deficit of nutrients and energy, loss of water and muscle mass and a fearsome rebound effect that stalks us in the long term.

They are difficult to fit into a healthy lifestyle: they worsen our habits and generate anxiety, irritability and decay.

2. The ‘powder’ diet

Diets with Pronokal type supplements are booming due to their easy access and their seductive promise: lose up to 4 kilos in a week .

They usually offer, together with nutritional advice, a wide range of dietary products in the form of powders that are used to prepare soups, tortillas, pasta, chips, sauces, bars, milkshakes, cookies, chocolates and desserts, to which we must add multiple mineral and vitamin complexes.

They are excessively expensive products but they do not fulfill their purpose or goal. In the long term «the powder diet» is difficult to follow and has a strong rebound effect . In Spain, we could see it almost live with the change in the image of the television presenter Carlota Corredera who, after losing 60 kilos with this method, has begun to regain weight.

«Before, the usual protein supplements in these types of diets could be purchased only under the prescription of an endocrine or nutritionist; now they can be bought without a prescription in stores at street level and ‘online’,» says IMEO nutritionist Andrea Marqués.

Sometimes, people who want to lose weight desperately are not aware of the risks they hide. Taken without supervision can impoverish our diet and displace the consumption of quality fruits, vegetables and proteins.

In addition, protein supplements are not low caloric , so we must be careful to include them in our diet, even in a timely manner. They should never be used to perform ketogenic diets without medical or nutritionist supervision, as these can lead to health risks, such as liver and kidney poisoning, or vitamin and mineral deficits.

3. Keto diet

This diet followed by celebrities such as Kim Kardashian promises to lose up to 12 kg in a month and was one of the most sought after in Spain according to Google Triends data for last year.

It is based on ketosis , the transformation of accumulated fats into ketogenic bodies so that they can be used as fuel by our body. » When we limit the amount of carbohydrates to the maximum, our glycogen or energy reserve decreases , forcing the body to pull fat stores and thus lose weight,» explains Estefanía Ramo, nutritionist and dietitian at IMEO.

We are facing an unhealthy diet , the experts of the Institute emphasize, which promotes excessive consumption of fats and proteins that satisfy a lot, but cost more to be digested than carbohydrates .

That explains some of the symptoms of general malaise and adverse effects caused by ketosis: headache and dizziness in the absence of energy; bad breath and dry mouth; heavy sweating; lack of appetite; nausea or even vomiting; abdominal pain; difficulty breathing; decay; loss of calcium and risk of osteoporosis; increased cortisol in the blood (whose excess can lead to feelings of stress and anxiety).

Those who, despite everything, are determined to make this diet, should follow a rigorous process when it comes to progressively reinstating carbohydrates in their menu after the end of the regimen to avoid the expected rebound effect. This process usually lasts from two weeks to several months, depending on the weight that has been lost.

4. The diet of the ‘influencer’ without qualification

It is a phenomenon that moves millions and sweeps platforms like Instagram, Facebook or YouTube: the ‘influencers’ of food and healthy lifestyle.

Without having the corresponding credentials , they embark on the world of nutrition and sport, transferring advice that they themselves do not practice without a camera in front and encouraging the follower to consume natural products or slimming that, in many cases, are not as healthy or whose benefits are not demonstrable, constituting a double-edged sword for professionals who also work on these platforms.

«We often have to demystify bulls about aggressive methods to lose five kilos in two weeks, » says IMEO clinical and sports nutritionist Sonia Peinado. There is no «miraculous formula» when it comes to losing weight .

If we allow ourselves to be guided at a distance by the success of others without professional follow-up, we will most likely not reach the goal, end up more overweight than the initial one, develop a nutritional deficit or an eating disorder, thus compromising. our state of health due to ignorance.

To avoid falling into the networks of the amateur ‘influencer’, the expert advises to make sure that he has a collegiate number, that at least the first consultations are carried out in person, that the diet is personalized and that, after all, not It concerns the sale of slimming products that have not passed the corresponding sanitary controls.

5. Paleo diet

It is the favorite of elite athletes , such as footballers Marcos Llorente and Rafa Usín, which allows you to lose three kilos of fat in 10 days .

As the name implies, it is a food plan similar to that of the Palaeolithic caveman where the consumption of lean meats, fish, eggs, organic dairy, fruits, vegetables, nuts or seeds is prioritized and the grain (wheat, rice, corn, oats).

The followers of the paleo diet argue that the human body is genetically incompatible with the current diet that includes processed foods rich in sugars, fats and salt that makes people more susceptible to diseases such as diabetes mellitus, obesity, cardiovascular diseases, hypertension or inflammation of the colon.

» With a professional follow-up, this diet could work for athletes or people looking to improve their physical and muscular performance, » says IMEO Immaculate Luengo clinical and sports nutritionist.

The high content of fruits and vegetables ensures adequate levels of potassium, good blood pressure and proper function of the kidneys and muscle. It is a diet suitable for celiacs and prevents constipation, due to its fiber intake. A maximum of three intakes are made per day, with periods of intermittent fasting that allows our digestive and immune system to rest.

Regarding the drawbacks, a study conducted by Australian scientists recently revealed that the paleo diet can have an adverse effect on heart health, in addition to leading to other long-term chronic diseases , because it excludes grain carbohydrates from the menu whole, which can reduce the number of beneficial bacteria in the stomach.

Being a diet with excess protein, you can double the recommended amount of saturated fat, increase «bad» cholesterol levels and affect the functioning of the liver or kidney. It can lead to calcium deficiency, vitamins D and B. It is more expensive and difficult to vary in terms of food, which often leads to its early abandonment.

THE BEST

Sustainable over time and with no rebound effect, they contribute to a healthy lifestyle. They propose a moderate weight loss: up to 1.5 kg per week and no more than 6 kg per month.

They consist of all food groups taking into account their distribution, bioavailability and quantities to ensure the proper functioning of our body. Normally monitored by endocrines, nutritionists or dietitians.

1. Evolution method

According to Rubén Bravo, nutrition expert and spokesperson for IMEO, «it is a multidisciplinary commitment in the short, medium and long term that incorporates not only nutritional and physical activity guidelines, but also nutritional supplements and coaching techniques, personal growth and mindfulness as tools of help to achieve health goals and reinforce motivation. «

It allows you to lose 5 kilos of fat in a month in a healthy way and is advised to people who seek to combine an active lifestyle with improvement in physical condition.

The food plan is aimed at promoting the use of fat as a source of energy through intelligent nutrition backed by scientific evidence. This involves taking foods of low and medium glycemic index to stabilize blood sugar levels and promote vitality and avoid feeling hungry; adequate amounts of high bioavailability proteins that feed the muscle; healthy fats that favor the hormonal system; High nutritional density foods to rule out micronutrient deficiencies or malnutrition.

If we follow a diet unbalanced and low in protein, we will lose weight, but the kilos we lose will be partly of muscle mass, causing our body to slow down and spend fewer calories at rest . «When we finish the diet and return to normal eating, our body, which now spends much less calories because it has less muscle mass, will begin to store excess energy in the form of fat and we will experience the dreaded rebound effect, getting fat again,» explains Bravo .

The method proposes three different phases to accustom and adapt our metabolism to all food groups : a first one of metabolic activation and initiation in physical activity; the second , designed to set new healthy habits; and a third phase fit . «It is the final stretch to define muscle tone, minimize body fat, work to combat premature aging, anxiety and sleep problems, train memory and increase defenses, reinforcing motivation and positive thinking with techniques mindfulness, and the consolidation in the healthy, active and preventive lifestyle «, concludes the expert.

2. Realfooding

Actress Paz Vega, a lover confesses to healthy, fresh and organic food, would fit into this social movement that has more than two million followers on the networks.

The method, baptized as «realfooding» by nutritionist Carlos Ríos , appeals to remove ultraprocessed products and the addictive effect they may have from the menu, moving us to a natural and healthy diet . Therefore, we are not faced with a diet, but with a proposal of healthy guidelines that can help us lose between 0.5 and 1 kilo a week.

Those who follow this approach divide food into three large groups based on their nature, nutritional quality or the presence of processed ingredients and additives.

The first group includes fruits, vegetables, vegetables, legumes, fish, shellfish and eggs that would be the basis of daily food .

The second is made up of healthy processed foods, including UHT milk, extra virgin olive oil, canned fish or 100% whole wheat bread.

The third group refers to ultraprocesses, such as soft drinks, sugary dairy products, salty snacks or pastries, which may be harmful to health, due to the high concentrations of sugars, salt or saturated fats that have been incorporated to increase palatability, Duration or attractiveness.

«Following this method can help us to be healthy, but it does not have to become an obsession to the point of resorting to applications to scan the food and every bite we take,» says Carmen Escalada, clinical nutritionist at IMEO.

Do not forget that, even when eating healthy, we can gain weight, if the amount of some healthy foods , but very caloric, such as avocado, olive oil or nuts is exceeded .

If we want to lose weight, it would be necessary to adjust the intake according to our constitution and the physical exercise performed.

3. Volumetric diet

Actress Angelina Jolie is one of the celebrities who has passed to this type of diet that uses foods with a lot of volume, but low in calories and with a greater satiating power . In this way and with a daily menu that would be around 1,500 calories, you could lose between 0.5 and 1 kilo a week, ensuring a gradual decrease.

The great advantage of this diet is its ability to calm the appetite and cover the daily nutritional requirements . To do this, it uses the flavor, texture, preparation and combination of certain foods that increase the feeling of satiety and encourage weight loss.

It has almost no rebound effect , since very few food groups are excluded during the diet and, in general, it is easy to follow.

«Here they usually serve first or before the main meal dishes that decrease appetite, such as the salad of wide-leaf vegetables or the defatted broth ,» explains IMEO nutritionist Estefanía Ramo.

More aqueous and cooked foods are prioritized , such as infusions, cooked cereals, fruits, vegetables, soups and stews that allow you to eat more volume than others and increase satiety . The intake of raw vegetables rich in complex carbohydrates guarantees a constant supply of glucose and energy, while the fruits would provide us with vitamins and fructose that is assimilated more slowly than glucose and, therefore, does not cause sugar drops.

High-calorie foods , such as mayonnaise, cream, butters, sausages, fried foods, fatty meats and whole dairy, are replaced by others, with a low or moderate caloric intake, such as skimmed dairy, skinless chicken, lean cuts of meat ( cold defatted meat, lean ham), light dressings and vegetable dew.

Rapidly absorbed carbohydrates , such as pasta, refined cereals and their derivatives (white bread, pasta and white rice) should be ingested in moderation, because they favor the increase in body fat deposits , in addition to giving less feeling of satiety and sharply raise blood sugar. Slowly absorbed carbohydrates obtained from fresh and dried fruits, vegetables, whole grains, seeds and legumes are preferable .

Hydration is essential , as it is recommended to drink two glasses of water as soon as you get up and reach three liters at the end of the day , being able to opt for fruit juices or smoothies. Alcohol is discouraged, for providing «empty calories» and increase the feeling of hunger. Sweetened and carbonated drinks are prohibited, as they fill and do not satisfy.

4. Vegan diet

Natalie Portman and Brad Pitt are some of the celebrities who recognize following this type of diet based on the exclusion of all types of meat, fish, shellfish, eggs, dairy products and all their derivatives.

«The vegan diet has always raised controversy over the possible associated deficits, but if it is well planned and balanced with high quality foods it can be beneficial , reduce cardiovascular risk, balance cholesterol levels and improve intestinal microbiota, due to the consumption of fiber of plant origin, «explains Sonia Peinado, nutritionist at IMEO. It allows you to lose between one and two kilos a week, if vegetable oil is restricted.

In order to avoid nutritional deficiencies, it should be supervised by qualified health personnel , when in fact it is estimated that only ten percent of vegans go to consultation.

The nutrients that are critical in a vegan diet, either because they have lower availability or due to their difficult absorption, are Vitamin B12, iron, zinc, iodine, proteins and omega 3 fatty acid .

Its deficit can lead to major diseases, such as megaloblastic anemia and cardiovascular disease, and interfere with the correct development of the nervous system or in the growth stages.

In this sense, the key to success lies in a professional follow-up carried out by qualified health personnel, which guarantees adequate supplementation based on preparations of plant origin and minimizes the consumption of croquettes, nuggets or sausages suitable for vegans, which do not allow ultra-processed products .

5. Intermittent fasting diet

Intermittent fasting is one of the current high-rise diets that allows you to lose between one and two kilos a week. It is practiced by many celebrities, including Ben Affleck and Elsa Pataky .

It consists of introducing periods of fasting into a balanced diet that can last 12, 16 or more hours a day without exceeding 48 hours in a row . «Because they are so long, these last periods must be supervised by professionals,» advises IMEO nutritionist Andrea Marqués.

This approach is to make a balanced diet with fasting days in between so that our metabolism optimizes the energy consumption stored in the form of fat .

Physiologically, blood glucose levels during fasting decrease and fewer calories are ingested, which helps to lose weight.

When practiced at night, fasting helps our intestinal microbiota stay healthier , favoring the positive flora and keeping the negative at bay.

«However, if we practice intermittent fasting, it is very important to have an adequate nutrient intake throughout the day so as not to lose muscle mass or expose our health to risk with a rebound effect in the short and medium term, » warns Marquis.

This type of fasting can be beneficial in healthy people, those with controlled type 2 diabetes or those who practice a moderate sport. Patients with associated pathologies or eating disorders are not advised without the recommendation and supervision of a doctor or nutritionist .