The magic diet

Every year we witness the birth of a magic diet that promises to solve the problems of obesity and overweight, which will only be effective for some and perhaps in the short term.

There is no magic diet; some may be helpful for one person but not for another. Each person is unique in their metabolic, genetic, gut microbiota, behavioral, and cultural characteristics, which determines different responses to diets. " What's good for you isn't necessarily good for me."

Many diets are effective for weight loss, but not for maintenance, often leading to weight regain in the long run, or even weight gain, which is frustrating. Sometimes, even after strictly adhering to a diet, weight loss remains unattainable. This is where an expert comes in, applying nutritional, behavioral, physical activity, pharmacological, or surgical strategies, tailored to each individual case, to disrupt the metabolism and override its adaptive system that reduces calorie expenditure to achieve proper energy balance.

Each individual has unique characteristics that allow the most appropriate diet to be chosen according to age, gender, previous failed attempts, culture, tastes and motivations, clinical evaluation, risk, and concomitant diseases.

All diets include a decrease in caloric value; the restriction will depend on individual needs, whether with a mild to moderate negative energy balance, low or very low in calories, diets that emphasize the predominance or restriction of a specific macronutrient (carbohydrates, proteins, fats), ketogenic, macrobiotic, intermittent fasting, Mediterranean diet or functional diets, etc.

The best diet is not necessarily the one that leads to significant and rapid weight loss. Rather, it stimulates adaptive responses in energy expenditure with a less negative energy balance, preventing sustained weight loss (plateau) and its potential detrimental health effects. The amount and speed of weight loss will depend on the individual needs of the patient. Ultimately, the best diet is the one that helps maintain weight loss long-term and improves quality of life.

The therapy aims to reduce caloric intake through diet and increase caloric expenditure. Exercise is the best strategy for increasing energy expenditure and preventing long-term weight plateaus or gain, as well as preventing sarcopenia.

There is no single ideal diet; we must demystify the idea of ​​a magic diet. Ideal diets are individualized and balanced for each person—enjoyable, appealing, varied, and suited to their tastes and motivations—and capable of promoting habit changes, thus guaranteeing their success.

All diets work if they are tailored to the patient's needs, requirements, and metabolic conditions. This involves incorporating fruits, vegetables, water, fiber, a healthy gut microbiota, exercise, a balanced intake and distribution of macronutrients, adequate intake of micronutrients and biologically active compounds, calorie restriction according to needs, promoting behavioral changes that improve eating habits, setting realistic and healthy goals, and creating supportive and engaging groups with a spirit of healthy competition and camaraderie. Ultimately, this leads to biopsychosocial well-being, with improved self-esteem, self-confidence, quality of life, and life expectancy.

Dr. Lucía Goncalves Jardím

luciamgoncalvesj@gmail.com

Telephone: +351 939 056 458