Eliminating carbohydrates, ketogenic diet and caloric deficit for weight loss

Nutrition is a topic that generates many questions, especially when it comes to weight loss strategies and maintaining a healthy relationship with food. Below, we address some of the most recurring issues and offer solutions based on scientific evidence.

Eliminate carbohydrates to lose weight

One of the most common beliefs is that carbohydrates are to blame for weight gain. However, this has no scientific basis. It should be noted that no single food group is responsible for weight gain or loss. The key is to eat a balanced diet and create a caloric deficit, i.e., consume fewer calories than you burn.

Carbohydrates are an essential source of energy for the body and brain. There are different types of carbohydrates, and not all are the same. If we opt for quality carbohydrates, such as legumes, tubers, quinoa, whole grains, etc. we will obtain energy and fiber, an essential component to take care of our intestinal microbiota.

Caloric deficit, nutrition and exercise

To improve body composition, it is essential to combine proper nutrition with regular physical exercise and proper rest. Exercise helps to increase caloric expenditure and improve metabolic health, while adequate sleep is crucial for recovery and hormonal balance. The idea is not to eat less and less to make a larger caloric deficit, but to establish a small deficit and increase daily exercise and activity.

Ketogenic diet for weight loss, yes or no?

The ketogenic diet is a dietary strategy that involves a drastic reduction in carbohydrates and an increase in fat and protein intake. Although it may seem like a quick fix for weight loss, this diet is extremely restrictive and difficult to maintain over the long term.

In clinical settings, the ketogenic diet has been shown to be effective in the treatment of refractory epilepsy in children, helping to reduce seizure frequency. However, its application in the general population for fat loss is not widely recommended.

Depriving oneself of one food group completely, in this case carbohydrates, can have negative consequences at the hormonal level, in addition to damaging the relationship with food.

Another point to keep in mind is that adherence to extremely restrictive diets is usually low, which can lead to diet abandonment and the rebound effect. A balanced and varied diet, including healthy carbohydrates, is generally a more sustainable and pleasurable option.

Out of control on weekends: Is it normal?

It is common for many people to eat a strict and limited diet during the week and then, during the weekend, indulge in dietary excesses. This pattern may be related to excessive restrictions that generate an unhealthy relationship with food.

It is important to understand that enjoying food should not be an exception. Allowing ourselves to enjoy in a balanced and conscious way throughout the week can improve our relationship with food and avoid weekend binge eating. Constant deprivation can lead to a cycle of restriction and excess that is both physically and emotionally damaging.

Effective, healthy nutrition is not about eliminating food groups or following extremely restrictive diets. A balanced approach, including a variety of foods and healthy habits, is the best way to maintain a healthy weight and a good relationship with food. Remember that any changes to your diet should be guided and supervised by a health professional to ensure that it is tailored to your individual needs.