I am a nutritionist and here are the six most effective recommendations for losing weight this summer

There is a lot of marketing on social media new “diets”, detox or influencer who have lost weight and are selling their experiences.

I suggest to disregard it, personal experiences are not scientific proof, and following celebrity diets, can guarantee major failure. In addition, you should not play with your health, because presenting a “Normal” body weight does not necessarily mean good health.

Ideally, rather than worrying about weight, body fat reduction is better.

Now the reduction of at least 5% of the initial weight or reaching 10% can be considered a success. Losing 1 kg of body weight is appropriate, as greatly exaggerated weight loss can lead to subsequent rebound.

Although there are many ways to lose weight, here are the 6 most effective, especially with summer around the corner.

1. Consume foods with less energy density and rich in dietary fiber like vegetables and fruits.
2. Increase legumes.
3. Change cereals to whole grains or whole grain cereals.
4. Consume dairy products, preferably fermented (yogurt).
5. Reduce consumption of ultra-processed foods (sweet drinks, junk food).
6. Delete or reduce alcohol consumption.

Some of the diets currently known as Keto or Intermittent Fasting are for weight loss and both are recommended, however, It is important that people are advised by a nutritionist and a specialist doctor.

In the case of Keto diets, it is also important to assess patient compliance, Because, in general, despite very good results, they have very low adherence due to the complexity for the majority of radically modifying their meals or their preparations.

On the other hand, in the intermittent fasting, Many studies also show effects on reducing body weight and improving lipid profile. However, It is not recommended for all people such as children, adolescents, people suffering from eating disorders, the elderly and pregnant women. It is important that intermittent fasting is supplemented with a healthy diet to achieve maximum health benefits.

*Samuel Durán, doctor in nutrition and food director of the Master in Public Health at the University of San Sebastián and member of the dairy scientific committee.