Grupos de Alimentos y Tipos de Dietas Nutricionales

Clase 4 de 16 • Curso de Inglés Práctico sobre Nutrición y Fitness

Juan David Oyola

student•

I have read about the ketogenic diet.

This diet prioritizes fat 65-70%
Moderate protein consumption 20-30%
Few carbs 5% or even none

Some of its benefits are weight loss, eating high-fat food, and other health benefits for specific people. Its cons are the diet is difficult to sustain because of food restrictions, renal risk, and food obsession.

Chris Edenfield

teacher•

Great work here Juan David! And thanks for sharing details about the ketogenic diet.

Miguel Angel Reyes Moreno

student•

I've tried this. It worked for me, but it's hard to maintain in Mexico hahaha

William Infante Rodríguez

student•

Today, there are a lot of kind of diets, depens on how your health is , that´s why exists a kind of diet called therapy diet its porpuse is to be healing , for example:

Fiber modified diet, it´s for those people who have intestinals problems such as diverticula, irritable bowel syndrome, etc This diet consists in low fiber consumption when the problem is about diarrhea and inflammation of the intestine, in another way is high comsuption fiber when the problem is about constipation.
DASH diet((Dietary Approaches to Stop Hypertension)., it´s low comsumption of salt and high comsumtion in fruits, vegetables, milk products low in fats and lean proteins.
Modified calorie diet, this is used to decrease weigth or increase weigth 4 Free gluten diet, the gluten is a protein wich is founded in certain crealas and foods. it´s toxic for intestinal tract of an individual, do not let a good absorption of foods. Celiac disease is caused by gluten.

Jenny Bolívar Díaz

student•

I´ve heard about 3X1 diet from the metabolic specialist Frank Suárez. This diet is a good option for everyone, but it's specially helpful for people with diabetes and overweight. This diet includes:

A portion of protein
Two portions of vegetables
And a portion of carbohydrate

Diego Castro

student•

Vocabulary:

Losing weight
Chickpeas
Grapefruit
Dairy
seafood
Poultry
Animal flesh
Overconsumption
Strengthen

Jenniffer Tatiana Duque Zamora

student•

For me, a good diet is all that you could maintain a long run or in your whole lifestyle. It you could avoid eat junk food and you don't feel bad (physical and mentally) Forever, could be it a good diet for you.
One year ago, I have a too restrictive diet. I couldn't eat nothing with too fat, nothing with too sugar, and of course low in carbohydrates. In a few months I lost weight but also, I gain a medical problem and I needed went to the hospital.

My best advice for you is: Always that you want to start a new diet ask to yourself: "Could I have this diet for the rest of my life" if you'll can't, avoid it.

Julián Cárdenas

student•

The people need the basic consume of macronutrients, so don't less more than you body need of carbohydrates, fats and protein And of course, you should consume micronutrients as well

Rafael Velandia

student•

I think that mediterranean diet is the healthier diet that you can do, it is balanced, good for your health , contains a lot of macro and micronutrients may be a little expensive but not too hard to do, people that do that kind of diet live more years and don’t have problems like overweight of cardiac disease, beside it is a delicious and varied diet you can eat lots of fish, vegetables, fruits , unprocessed and healthy food, avoiding food like fast food, saturated fat and carbohydrates.

Cristian Contreras

student•

I want to write about intermitent fasting. It doesn’t a diet, but it’s a protocole. Intermitent fasting is a eating plan that switch between time to eat and time to fasting. there are few protocols to get the benefits Interminet fasting provides. 12/12, that meand twelve hours fasting and twelve hours for schedule your meals. Or 16/8, sixteen hours fasting and 8 hours for schedule your meals.

Camilo Andrés Villegas Roche

student•

Fasting is great! they say your body won't have to mind so much about prepossessing what you ate, so it can focus on healing and restoring what you need to be on the mend and fit as a fiddle.

ANDRES ALFONSO MIRA MEJIA

student•

I chose the Mediterranean Diet because it focuses on natural, whole foods and has many proven health benefits. One of the main advantages is that it promotes heart health thanks to its use of olive oil, nuts, and fish, which are rich in healthy fats. It’s also full of fruits, vegetables, and whole grains, which provide fiber and essential vitamins. I like that this diet isn’t restrictive—it allows a variety of tasty foods, making it easier to follow long-term.

However, there are a few drawbacks. Some ingredients, like high-quality olive oil or fresh seafood, can be expensive, which may not fit everyone’s budget. Also, people with higher protein needs might struggle to meet their goals without careful planning, since red meat is eaten in moderation. Overall, I think it’s a healthy and balanced option, especially for those who enjoy cooking and eating fresh food.

Wilmer Leonel Arteaga Gaitán

student•

Mediterranean diet sounds good because these countries have a lot of good food, I think they have a good balance in nutrients for our bodies and the Mediterranean food has a good reputation in the world.

Fernando Canzani

student•

<u>Atkins diet</u>

Benefits: This diet is the best for me, because the meat is the best food. There you can found, almost all what your body needs, also is very easy cook if you have rush. Don't inflame intestine, is tasty. the eggs is same and you can prepare several way. With dairy also you can found a lot of manners for eat, even in this diet you can add the grains and legumes, bosting your menu.

Concluding is the best diet for your muscles.

Drawbacks: This diet can be expensive because meat. Also don't found fuel for the muscles, if you want workout. You could feel weak when you try do an exercise, even more if this one if very hard. In the breakfast you'll have cook, so, if you don't like cook in the morning, this diet isn't for you

Jazmin Elena Cervantes Silvera

student•

there is a bunch of diets but one of the most for me is still the Mediterranean diet. the Mediterranean diet has been the most completed including fresh seasonal veggies, a lot of olive oil, nuts, fruits as dessert en some meat and more fish and healthy fats. once a girl mentioned if you are not sure what to eat at least make sure your plate have the color of the rainbow. instantly you will be combining fruits, vegetables and more.

Karen Moreno

student•

DASH diet

One of the benefits of this diet is that you can eat a wide variety of foods, including grains, dairy products, proteins such as meat, vegetables, and seeds. This way, you'll be able to choose different meals each day and are less likely to get bored with your food choices. However, a drawback of this diet is that you need to be very careful with the nutritional information of the products you buy at the market, as you must avoid foods that are high in sodium and saturated fats.

Sergio Alfonso Caballero Gutierrez

student•

The Mediterranean diet is a way of eating inspired by the traditional dietary habits of countries bordering the Mediterranean Sea. It focuses on the consumption of whole, unprocessed foods, an abundance of plant-based ingredients, healthy fats, and moderate portions of animal protein. Typical foods include vegetables, fruits, legumes, whole grains, nuts, seeds, olive oil, fish, and poultry. A key benefit of this diet is its emphasis on nutrient-dense foods that contribute to overall health. It prioritizes healthy fats and limits the intake of red meat, processed foods, refined sugars, and saturated fats, which are generally avoided. This approach can promote a balanced and wholesome eating pattern.A potential drawback is that it may be difficult to follow for some individuals, especially those who are used to a diet high in processed foods or red meat. Additionally, since this diet is more focused on a lifestyle rather than a strict set of rules, it may be less structured than other diet plans.

JUAN SEBASTIAN BECERRA BEDOYA

student•

I chose the Mediterranean diet as my favorite because Mediterranean countries have the tastiest food in the world. However, I am going to adapt it by adding more meat to get the nutrients that only meat provides.

Andrés Llerena

student•

The TLC (Therapeutic Lifestyle Changes) diet is aimed at reducing cholesterol levels and promoting heart health. It encourages a balanced and heart-healthy eating pattern while limiting saturated fats, dietary cholesterol, and trans fats. The TLC diet encourages the consumption of fruits, vegetables, whole grains, lean proteins (such as skinless poultry, fish and legumes), low-fat dairy products, and foods rich in fiber. It also promotes choosing healthier fats like mono- and polyunsaturated fats found in olive oil, nuts, and seeds. Foods high in saturated fats, such as fatty meats, full-fat dairy products, and fried foods, should be limited or avoided.

One of the advantages of choosing a TLC diet is that it prevents heart disease. Another advantage of this diet is that you control your weight monthly. It helps to reduce cholesterol and the risk of heart disease.

Sandra Milena Suarez Díaz

student•

Advantages and disadvantages of Popular diets

The DASH and the TLC diet are kind of diets highly usefull for sick people. Specially people who suffer of hypertension, obbesity or high levels of cholesterol. As they radically diminish the amount of fats, trans fat, high sodium foods, processed foods, and sugary beverages, they are highly recomended for pulling through.

On the other hands, Atkins and Mediterranean diets are also highly healthy, but they are not so restrictive. They enphasize in avoid foods rich in carbohydrates, processed foods, refined sugars and saturated fats, but they are not prohibited, so people who uses this diets, some days can eat non healthy foods, wich can be fun from time to time.

In Colombia the common diet is high in carbohidrates, as people tend toe at a lot of bred, arepa, tamal, bacon, potato, yuca, rice and plátano. Also people usually eat a lot of saturated fats, and foods with high ammount of suggar.

Daniel Steven Carrera Osorno

student•

(...) Getting lean muscle is done by eating slightly more calories (mainly in the form of carbs and protein) than normal, training with both heavy and light weights, and doing progressively more sets and reps every week.

Ronald Gutiérrez

student•

The Mediterranean Diet is a plant-based eating pattern inspired by traditional cuisines of countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and moderate consumption of fish, poultry, and red wine. Red meat and processed foods are limited. This diet is rich in antioxidants, fiber, and healthy fats, particularly omega-3s from fish and monounsaturated fats from olive oil.

Benefits of the Mediterranean Diet include improved heart health, reduced risk of type 2 diabetes, certain cancers, and neurodegenerative diseases. It also supports weight management and may improve longevity. However, the diet can be expensive due to the cost of fresh produce, seafood, and high-quality olive oil. Additionally, it may be challenging for people unfamiliar with its ingredients or cooking methods. Overall, while highly nutritious and sustainable, adopting the Mediterranean Diet requires commitment and may not suit every budget or culinary preference.

ANDRES ALFONSO MIRA MEJIA

student•

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Carolina Judith Saavedra Peña

student•

For me the diet diet that caught my attention the most was the TLC diet. Because in my opinion is the most balanced among the four presented. This diet consists in have a low consumption of satured fats, trans fats or dietary cholesterol. For example, fried foods, a lot of processed carbohydrates, fatty meets, etc. But before of taking a diet, i think it is important to priorize balance in our lifes and not become obsessed.

Camilo Andrés Villegas Roche

student•

I agree! I think is important to have in mind that some people could require another diet though, because of some medical condition, I've heard for example that the Atkins diet can heal completely diabetes. what do you think?