Weight Loss Diets I Definitive Guide With Recipes and Tips | HealthTips

In these dates, it is normal to gain between two and five kilos, since meals tend to be heavier, alcohol intake is abused, and good healthy habits are abandoned, such as exercise or eating more fruit and vegetables. To recover from these excesses, the best trick is to be constant, that is, to have a healthy and balanced diet, as well as exercise.

Nutritionists from the European Medical Obesity Institute (IMEO) have developed a ranking of the healthiest diets, which are key to losing weight at the beginning of the year, as well as not causing a rebound effect over time.

The most appropriate
"These diets are currently a trend among people looking to lose weight, volume or simply an improvement in their health," says Rubén Bravo, nutrition expert and spokesperson for the IMEO.

The super foods diet is the one that tops the list. It is a feeding model based on the inclusion in the menu of the so-called super foods. The main ones are of vegetable origin, although some animal extracts are also included, such as fish fat, whose omega 3 helps prevent coronary heart disease. "In many cases, they are nothing more than exotic foods that are little known or disused, such as quinoa, goji berries, turmeric, ginger or chia seeds, which not only have the ability to nourish us, but also help improve our health or prevent diseases, "says Carmen Escalada, IMEO clinical nutritionist.

The weight reduction that can be achieved with the help of these superfoods, depends a lot on the global food model in which they are included. If this is adequate, you can get down to one kilo per week. "The boom they are having is due to the fact that, for most of them, the qualities attributed to them are scientifically proven and among them are the reinforcement of the immune system, the improvement of digestion, reduction of constipation, improvement of cholesterol levels or the greater control of glycaemia, "says Escalada.

The next in this ranking is the diet of micronutrients. This regime tries to organize the feeding taking as a base the nutritional requirements, since its deficit or excess damages the health.


Micronutrients are chemicals that our body needs in very small amounts. They are essential to regulate numerous processes in the body such as: the balance of body fluids, development and maintenance of bones and teeth or oxygen transport, among others. That's why thanks to this model, we can reduce the weight by losing up to a kilo per week. "This is because, on the one hand, our body will function much more effectively and that following it will improve habits and will also adjust the consumption of macronutrients and energy," Escalada explains.

For its part, the gourmet diet demonstrates how pleasure and health coexist in perfect harmony, that is, that you can lose weight without going hungry, and also without being monotonous and boring the fact of being on a diet.


This is based on the controlled consumption of products such as ham, cheese, olive oil, seafood and fish, meat, sausage or chocolate. This diet allows you to lose more than one kilo per week, if you combine it with regular moderate exercise. The key in this case is not in what is eaten, but in the way of preparation or cooking, as well as in the moderation of quantities.

Mireia Elías, nutritionist of the IMEO, emphasizes that the advantages of this is that "it allows you to eat everything without going hungry and without causing anxiety by restricting whole groups of foods. Most natural products are used, mitigating the consumption of unhealthy artificial additives; and teaches to enjoy the food with recipes of varied and tasty dishes. It can be maintained over time and, by not allowing you to lose many kilos per week, avoids the rebound effect of many other diets. " But like everything in life, it also has its disadvantages, and it is the high cost of the ingredients themselves. In addition, it requires having the proper notions of cooking to prepare them.

One of the most appropriate regimes is based on the concept of glycemic indexes and chrononutrition. This diet is low in carbohydrates, and tries to achieve a correct nutritional balance without excluding any food group, but controlling the consumption of carbohydrates. "By not eliminating any food group, this regimen may be suitable for anyone because it has no contraindications. In addition, it is easy to adapt to the habits or tastes of each patient, within appropriate criteria marked by a nutritionist, dietitian or endocrine, "says Andrea Marqués, IMEO nutritionist. It is effective in the long term, and help you lose between two and four kilos a month in a healthy way.

This list concludes the genetic diet, based mainly on the personalization of the diet according to the patient based on the results of a previous DNA test. "The realization of this analysis is very useful not only in a diet designed to lose weight, but also when it comes to preventing and treating different pathologies, from cardiovascular or digestive to different types of cancer and, of course, obesity," says Marquis.


The genetic test is a simple test of saliva extraction. After the results of this, the dietary guideline is elaborated taking into account the sex, the age, the physical constitution, as well as the habits and preferences of the patient. Its final objective is to regularize good nutrition and general health. "It is not a restrictive diet, but a global change of eating habits and health that the patient can maintain long term and allows you to lose between three and four kilos a month," Marqués stresses.

From the IMEO, remember that healthy weight loss methods always have to be based on scientific evidence. They have to be diets that propose a gradual loss of weight, without exceeding one and a half kilograms per week and six kilograms per month. Likewise, all the food groups must be included, restricting the quantities of the most caloric ones; and the practice of exercise to maintain a healthy lifestyle.