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How Customized Diet Plan Helps Lose Weght (Safely) and Gain Health

The Internet has become a rich and accessible source of health information in which many issues of food and nutrition have been placed at a distinctive level of concern. Access to sufficient information seems to shape demands and establish gaps in the idea of healthy eating because of the quantity, diversity, and centrality of certain types of information widely available both to specialists and consumers. In this field, information on diets, whether for weight loss, detoxification, prevention of pathologies, fill thousands of sites with contents that seek to attend to various types of fruition.

How We Misunderstand Diets 

The word “diet” has its roots in the ancient Greek language, in which the term "diaita" meant healthy lifestyle. In the modern world, however, most people consider diet to be a restrictive regime, which has the sole objective of losing wheight, more or less quickly, through waivers and sacrifices.

Diets are now a fad and can be easily found on the web and on social networks.  Phantom nutritionists sponsor "detox" diets, promising rapid weight loss and elimination of excess toxins. These nutritionists are almost never qualified professionals, and diets are not based on scientific evidence, and, in addition to not having the effects they promise, they can have extremely negative effects on our health and also on our mood, often making us tired and irritable.

Added to this is the frustration of constantly undergoing restrictive regimes, and then regaining weight as soon as you return to old eating habits.

These diets, in fact, are not personalized weight loss plans and never take into account the habits of the individual but are generic advice that is proposed indiscriminately to everyone.

Any personalized diet (and also exercise plan) should be structured considering our habits, tastes, and lifestyle, and should be tailored onto us, just like a bespoke dress.

Only through a careful evaluation of life habits is it possible to detect errors, and try to modify the wrong behaviours, gradually and without completely distorting one's lifestyle.

To lose weight safely, it is therefore essential to implement a path that involves a personalized meal plan, and not any diet found on the web or read on a book.

Do you want to know what steps should be taken to start your definitive path to well-being? Let’s read on.

How to Diet Properly

The first important thing is to stop thinking only about the kilos you see on your scale: those are only a consequence of bad habits, including sedentary, stress, and unhealthy eating. Also consider that weight is determined by different body components, which include fat, muscles or water. Slimming means losing fat, but some diets often result in fast weight loss because they cause the rapid loss of body water, and often, unfortunately, also muscle mass loss.

So, focus your attention on your well-being and health status and don't be in a hurry to see your weight decrease, you should be in a hurry to get better. 

Can restrictions and sacrifices really make you feel better? We are convinced that this is not the case!

The first advice we give you if you want to lose weight is to avoid self-made diets, but to ask to a qualified expert. A nutritionist can be a doctor or biologist, specialized in nutrition sciences (not the orthopedic doctor, or the marine biologist), or the dietitian. 

All other categories, including personal trainers, are not nutritionists.

How a Proper Personalized Diet Plan Looks Like

A qualified professional knows well that to build a personalized diet plan the first fundamental step is to make an accurate anamnesis of your lifestyle and evaluate your eating habits. This means acquiring information (as detailed as possible) about the food you like the most, what you eat during meals and snacks, how much fruit and vegetables you take, possible allergies or pathologies, but also the quality of your sleep, any digestive difficulties and physical activity.

An accurate anamnesis takes time but allows one to create a customized diet strategy that can be easily inserted into your life and maintained over time, without excessive sacrifices.

We think a diet should not have an end date! A custom meal plan allows for a change in habits that we adopt and maintain over time, to feel good, have energy, maintain weight shape, preserve our health and support all our daily activities, including physical activity.

Also remember that the diet is not only about what we eat, but also includes exercise and sleep. These three components are fundamental in a healthy lifestyle and allow you to maintain your life balance.

Physical exercise, identified as moderate activity, practiced with consistency, is advisable for everyone, at all ages, and lets to keep body inflammation under control and prevent chronic degenerative diseases, but also to keep muscle mass active and therefore a good metabolism. In sedentary people, muscles are used little, and this lead, over time, to a reduction of this compartment, resulting in increased fat mass and inflammation.

Sleep is just as important. While we sleep our brain keeps active and metabolic systems are activated for the elimination of free oxygen radicals produced during the day. Sleeping properly is essential to detoxify our organism from metabolic waste (much more than the detox diets you can find on the web), but also to keep hunger and stress under control. Those who sleep less activate hormonal systems that lead us to eat more, such as the increase in the hormone ghrelin, which causes our brain to send us a message of hunger. 

The results? Increased stress, irritability, but also an increased risk of gaining weight!

Where to Get a Customized Diet Plan?

Now that we have convinced you that it is useless to do restrictive diets, it is also time for you to start a new path to your well-being. If you need help, we - the Crownhealth team  - are by your side and offer you the possibility of a customized diet plan for your specific needs.

Order now a comprehensive personalized nutrition plan tailored just for you 👇

Author: Francesca Deriu, Nutritionist at Minutro

Further Reading:

Dashti HS, Scheer FA, Jacques PF, Lamon-Fava S, Ordovás JM. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015 Nov 13;6(6):648-59. 

Ding C, Lim LL, Xu L, Kong APS. Sleep and Obesity. J Obes Metab Syndr. 2018 Mar 30;27(1):4-24. doi: 10.7570/jomes.2018.27.1.4. PMID: 31089536; PMCID: PMC6489488.

Villafuerte G, Miguel-Puga A, Rodríguez EM, Machado S, Manjarrez E, Arias-Carrión O. Sleep deprivation and oxidative stress in animal models: a systematic review. Oxid Med Cell Longev. 2015;2015:234952. 

Ramage S, Farmer A, Eccles KA, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. 2014 Jan;39(1):1-20. 

Passos JA, Vasconcellos-Silva PR, Santos LADS. Cycles of attention to fad diets and internet search trends by Google trends. Cien Saude Colet. 2020 Jul 8;25(7):2615-2631.

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