WHAT DO YOU NEED TO KNOW BEFORE STARTING DIET

Wheat

What you should know

Wheat Is the most consumed whole grain in the world and provides benefits such as weight control, better digestion and antioxidants.

To take care of your health and maintain a healthy weight, it is important to follow a healthy lifestyle that includes a healthy diet and regular physical activity.
If you want to start a diet, you should know these 5 tips that will help you to start correctly: 
1.    Remember that you should lose weight for health reasons, so start by answering these questions: how much weight do I really need to lose? Do I want to learn to eat to be healthier and feel better? 
To obtain the answer to the first question, you must make an evaluation of your weight, for this it is very useful to know your Body Mass Index (BMI), BMI is used to determine whether you are in a healthy weight range for your height. (1,2)

BMI Categories: 
Underweight = <18.5
Normal weight = 18.5–24.9 
Overweight = 25–29.9 
Obesity = BMI of 30 or greater (3)
2.    Once you have the diagnosis of your BMI, review the following:
•    Low weight You DON´T need to lose weight; however, you should make a medical checkup to rule out any health problems related to low weight and make a diet that allows you to maintain a healthy weight. (1,2,4)
•    Normal weight: At the moment you DON´T need a diet to lose weight, we recommend living a healthy lifestyle to stay healthy. (1,2,4)
•    Overweight and Obesity: If you are above your healthy weight, it is convenient that you make a personalized diet plan that helps you lose weight, consult the nutritionist for support to improve your eating habits and lifestyle. (1,2,4)
3.    A meal plan to lose weight should be personalized and prepared by a dietitian, who will determine according to your characteristics (sex, age, height, physiological state) and the excess of body fat that you present as appropriate. Professional dietary advice is essential in weight loss without risks for your health. (4,5)

4.    Be careful with diets that promise a quick weight loss, the results obtained will last only for a few weeks then it´s possible to regain those pounds lost, this because a professional does not guide you in the right way. Most "miracle diets" make you lose water and muscle and you do not lose fat which is what we usually have in excess. (6)
5.    Do not try to lose weight with miracle products, supplements or drugs that haven´t been indicated by a specialist. (6)

The important thing is to understand that we must live a healthy lifestyle to improve health.

References

1.    World Health Organization. Physical status: The use and interpretation of anthropometry. Geneva, Switzerland: World Health Organization 1995. WHO Technical Report Series. available in: http://apps.who.int/iris/bitstream/handle/10665/42132/WHO_TRS_854_spa.pdf?sequence=1&isAllowed=y
2.    Prentice AM and Jebb SA. Beyond Body Mass Index. Obesity Reviews. 2002, Volume 2, issue, 3, pages 141–1477. available in: https://www.ncbi.nlm.nih.gov/pubmed/12120099 
3.    World Health Organitation. 10 DATOS SOBRE LA OBESIDAD. 2017. DISPONIBLE EN: HTTP://WWW.WHO.INT/FEATURES/FACTFILES/OBESITY/FACTS/ES/

4.    El índice de masa corporal para adulto. Centro Nacional para la Prevención de Enfermedades Crónicas y Promoción de la Salud, División de Nutrición, Actividad Física, y Obesidad. 2015, available in: https://www.cdc.gov/healthyweight/spanish/assessing/bmi/adult_bmi/index.html
5.    Managing Overweight and Obesity in Adults: Systematic Evidence Review from the Obesity Expert Panel. U.S Department of Health and Human Services. National Istitute of health. 2013. available in: https://www.nhlbi.nih.gov/health-topics/managing-overweight-obesity-in-adults
6.    Agneta Andersson & Susanne Bryngelsson. Towards a healthy diet:
from nutrition recommendations to dietary advice, Scandinavian Journal of Food and Nutrition, 2007, volume 51, issue 1, pages 31-4. available in: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2606986/


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Nutrición Grupo Bimbo last reviw julio 2018

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