We have just spent the Christmas holidays, and although we have tried to control ourselves, we could always have added some extra quilito that we are now trying to remove. For this, there are many diets available in the market, both in pharmacies, beauty centers, magazines, books, internet …

But … how do you know if that diet is healthy or not? If it is one of the famous miracle diets that not only will you not lose weight but it will get the money from you so that some smoke-sellers fill your pockets? Answer these questions and you will find out:

1. Do they base their diet on a wide variety of natural foods? If the diet is based on natural foods, such as fruits, vegetables, legumes, cereals, vegetables … without any restriction on them, it is a healthy diet. If, on the other hand, it is a diet based on a single food or some unusual food, you are facing a miracle diet. Some examples of this type of diet would be the pineapple diet (weeks eating only pineapple), the fruit diet or the artichoke diet.
2. Do they suggest supplementing your diet with a product? If they assure you that by taking their products you will lose kilos and kilos, it is another fraud. It is not necessary to supplement the diet with any supplement to lose weight. In addition, 90 if not 99% of these products do not have proven and proven scientific evidence that they work. So do not waste your money on these types of products and invest it better in a gym, for example.
3. Does the diet suit you or do you have to adapt to the diet? It is proven that if you try to make a radical change in your lifestyle from one day to the next you are doomed to failure since you make a greater effort so you get tired before, you get depressed because you see that you cannot follow the pattern and above all you quit to certain customs and social gatherings that cause you to abandon the diet. Although if it is true that you will have to make an effort and do your part, (set schedules, do more exercise, stop eating superfluous foods …) it should not be a radical change, but gradual.
4. Are the results they claim real? Do they promise to lose 7 kilos in 7 days or similar aberrations? So run away, run away and don’t look back because the scam is insured. Although it would be great, quick and easy, it is totally false.
5. Do they limit weight loss? The ideal way to lose weight and keep it off is to make a progressive and gradual loss run. It is the most reliable and safe. It is estimated that we should lose between half a kilo and a kilo per week. In this way we do not subject the body to weight transgressions, we preserve health and avoid the well-known rebound effect.
6. Do they inform you of how many calories your diet will have? They must guarantee a minimum diet of 1200 kcal for women and 1500 kcal for men. Anything below this will put your health at risk.
7. Do they encourage you to supplement your diet with physical activity? Although 70% is thanks to diet, the remaining 30% is carried out by physical activity. It is very important to supplement the diet with physical exercise, they could even guide you or advise you which type of physical activity is best in each case.
8. What parameters do you follow to set your goals? The goal must be calculated with nutritional parameters, that is, the loss has to be real and ensure your health.
   One of the most reliable parameters for the general population (it is not valid for athletes or athletes) is the BMI. For our weight to be healthy, the BMI must move in a range between 20 and 24.9 ( you can calculate your BMI here , remember to put the weight in kg and the height in centimeters).
   Another of the most used parameters is the abdominal girth, which in women should not exceed 88cm while in men it should be less than 102cm. This is also indicative of cardiovascular risk.
9. Is there a dietitian-nutritionist behind it? The only professional qualified to carry out and guide a diet is the dietician. An educated dietitian, not someone with a nutrition course or a pharmacist or a nurse or a naturopath or a personal trainer. So the first thing is to know in whose hands you are putting your health.
10. Do they customize your diet? It is very important that the diet is personalized and adapted in each case. Look carefully if what they are giving you is the same as they are giving the rest or if, on the contrary, it is adapted to your needs, habits, rhythm of life, schedules and possible associated pathologies. Only in this way can you ensure the quality of the diet.

So now you know, don’t be fooled or lured with promises they can’t keep. You will have to sacrifice a little, learn to eat and introduce physical activity into your daily routine, but the result will have been worth it and it will also be long-term. If this is your situation, I can help you achieve your goals in a completely healthy way. And remember that   the first visit is free