How many times have you looked in the mirror and reproached yourself for your physical appearance? Have you ever decided to follow a diet, without medical supervision, in which you almost completely restrict the consumption of a specific food?
For many, a diet may mean adopting healthy habits into your life to treat health problems, such as high blood pressure or diabetes, while for others it is simply a series of temporary restrictions taken to lose weight. However, much has been said about the consequences that food deprivation without medical supervision can have on health.
Viviana del Pilar Rubio, functional and orthomolecular nutritionist, spoke with Radio Nacional about the importance of maintaining a good diet, which does not exclude any of the food groups, in order to maintain optimal molecular health.
What is a restrictive diet and why are they dangerous for your health?
Starting with the etymology of the word diet, it is a term that comes from the Greek ‘díaita’, which means “way of life” and which at that time referred to maintaining control of life habits in general, a concept that was not has completely lost its validity.
“The word diet is often demonized, however, the meaning refers to a person’s eating style, their eating pattern, and those daily habits related to eating, but it also has another meaning and is that special plan that is given to them. prescribes to a person who has a significant illness, for example, to a diabetic person,” explains the nutritionist.
Although the history of diets dates back to the 16th century, during the 1970s they became an industry that promised, and continues to promise, to lose weight easily and quickly with different methods and products, despite the conditions. what this can bring to health.
“Due to the beauty standards that have been imposed and advertising, one gets to have a dream physique, then those inappropriate habits are created with restrictive diets for people who want immediate results,” explains Rubio.
Among the negative points that Dr. Rubio detects within restrictive diets is that they are eating patterns that people do not maintain for a long time, in addition to generally not being guided by a professional, but rather copied from other people. nearby, these “do not cover the nutritional needs of each person, which can lead to a nutrient deficit.”
Finally, the doctor explains that by restricting food groups there will be health effects due to the deficiency of vitamins and nutrients, as is the example of those water-soluble vitamins, which are those that the body absorbs more easily through fats and the oils.
What happens in our body when we put it on restrictive diets?
To understand what happens when we do not give our body the nutrients it needs, we must keep cellular nutrition in mind.
“We are made up of billions of cells, and the cell, which is our functional unit, requires vitamins and minerals to be able to carry out all its processes well,” explains the functional nutritionist. “If my cell is well nourished, it will function properly, and from then on, like a gear, everything works perfectly.”
A deficiency of vitamins or minerals can cause the cells to not function correctly, which, according to the nutritionist, “will cause damage to the surrounding cells and this negative information will be spread throughout the body.”
“The great changes that occur at the cellular level due to this deficit of these restrictions in food are enormous, and from there comes the tiredness, fatigue, exhaustion, apart from all the diseases that are created by that gear that is not functioning in the proper way because the adequate nutrients are not reaching it, and even more so if the diet includes processed foods, which fill us with toxins,” explains Rubio.
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It is important to understand that humans, by having a heterotrophic diet, that is, they are nourished by already formed organic matter, have cells that, among other things, are capable of creating new complex organic substances, such as proteins, which allow the body grows and is able to regenerate structures and tissue damage, which further justifies the importance of not neglecting cellular health.
“Physically and chemically, there are many negative reactions in the body, especially due to lack of nutrients at the cellular level,” concludes Dr. Rubio.
What differentiates a healthy diet from a restrictive diet?
“A balanced diet is one in which we give our body all the nutrients it needs from all the food groups, which is balanced,” says the nutritionist, while a restrictive diet “some of the food groups are left behind.” outside, it is avoided, and there will not be a complete contribution.”
In his experience, he affirms that a diet should not always relate quantity to quality, because each body has different needs.
“Restrictive diets are generally exclusive with some food groups, they say “remove all carbohydrates, or all fats”, but unfortunately there are many nutrients that are not produced, but rather we must give them through food and if our food is restrictive, they will not receive them adequately,” he explains.
What does a good relationship with food look like?
According to nutritionist Rubio, to have a good relationship with food, and for this to be reflected in our eating habits, it is necessary to have a good relationship with ourselves and work on self-love.
“We must work on the relationship with ourselves, treat ourselves with love, and start having conscious eating, that is simply paying attention to what we are eating, it is not eating for the sake of eating, but understanding that each food I am eating is the information that my cells are receiving, so if we do it from that consciousness, our food selection begins to change and stops being seen as an obligation,” the doctor reflects.
In this way, it could be concluded that, following the logic that the human being is an animal of customs, capable of learning and generating new habits, eating better is a decision, and if the changes we make are conscious, they will be sustainable in the future. time.
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What is essential in a balanced diet?
As recommended by the nutritionist, we should tend to have colorful dishes, therefore:
- Ideally, the dish should always include vegetables such as: lettuce, tomato, avocado, spinach, chard, broccoli, carrot, cauliflower, etc.
- Let a quarter of the plate contain protein.
- That there is a flour or carbohydrate, however, it is important that it is not a processed food, that is, avoid bread or cookies, and lean toward potatoes, cassava, and grains.
- In the case of fruit, it is preferable to eat it whole, with the peel, and avoid juices. Likewise, preferably include it in breakfast and lunch, not in dinner.
About International No Diet Day
Every May 6, World No Diet Day is commemorated. This is a date that seeks to promote acceptance of our bodies, and raise awareness about how harmful strict dietary regimens can be, which can cause illnesses, eating disorders, etc. including death.
The British feminist Mary Evans Young was the one who gave voice to this date in 1992, becoming one of the main detractors of diet product companies, as well as a spokesperson for the eating disorders, such as bulimia and anorexia, that they cause.
Although the diet industry is a business that has been growing for centuries, and that in the United States alone already generates $90 billion dollars, a change in mentality is evident.
According to the market research company, Ipsos, a study carried out in 30 countries found that 45% of people around the world say they are trying to lose weight, however, 52% of these people, that is, a little more than Half prefer to exercise and eat healthily, but not to go on diets to achieve their goal.
And you, knowing this information, would you be willing to go on a diet?
